Pilates for Runners: 8 Exercises That Make You a Stronger, Steadier Runner
Running is a single-leg sport. Pilates trains the hips, core, and control that keep each stride stable — in two short sessions a week.
Nadia Kessler8 min read
In This Story
In This Story
Key Takeaways
- Pilates trains the hip stability and trunk control that keep each running stride steady.
- A 2018 trial found Pilates added to running improved 5 km performance and economy in trained runners.
- Two 20–30 minute sessions a week, away from hard run days, is enough for most runners.
- Use Pilates alongside, not instead of, heavier strength training.
Every running stride is a single-leg landing. If your hips drop, your pelvis wobbles, or your trunk twists, that energy leaks away — and over thousands of steps, it can load the knees, shins, and lower back. Pilates is not a substitute for running or heavy strength work, but it is very good at training the deep core and hip control that keeps each stride stable.
Fast answer
Two 20–30 minute sessions a week
Focus on single-leg control, glute medius, and trunk stability. Keep it away from your hardest run days.
Why Pilates helps runners
- Hip stability: side-lying and single-leg work target the glute medius, which keeps your pelvis level on landing.
- Trunk control: anti-rotation and anti-extension work helps you hold posture late in a run.
- Mobility: spinal rotation and hip extension improve the range many desk-bound runners lose.
- Body awareness: slow, precise movement helps you notice asymmetries before they become niggles.
What the research says
Evidence is promising but limited. A 2018 randomised trial in trained runners (Finatto et al., PLOS ONE) found that 12 weeks of Pilates added to running improved 5 km performance and running economy compared with running alone. Broader reviews link Pilates with better core endurance and balance. It is reasonable to see Pilates as a useful complement — alongside, not instead of, heavier strength training.
Eight exercises for runners
- Single-leg bridge — 8 per side. Keep hips level as you lift.
- Side-lying leg lift — 12 per side. Toes forward, lift from the hip, not the waist.
- Clamshell — 12 per side, band optional. Keep the pelvis still.
- Dead bug — 8 per side. Lower opposite arm and leg slowly while your back stays heavy on the mat.
- Single-leg stretch — 10 per side. Trains trunk stability while the legs move, like running.
- Swimming — 20 slow beats. Builds back extensors and glutes for upright posture.
- Side plank with top-leg lift — 20–30 seconds per side.
- Saw — 6 per side. Rotational mobility for the upper back and hamstrings.
A simple weekly plan
| Compare | Day | Session |
|---|---|---|
| Monday | Easy run + 20 min Pilates | — |
| Tuesday | Workout or tempo run | — |
| Wednesday | Rest or easy run | — |
| Thursday | Easy run + 20–30 min Pilates or reformer class | — |
| Saturday | Long run | — |
Swipe sideways to see all columns.
Mat, reformer, or wall?
Mat work at home covers most of what runners need. A reformer adds spring resistance and is great for single-leg footwork — see reformer vs mat Pilates. Short on time and space? Wall Pilates works well for bridges and leg circles.
Building fitness more broadly? Pair this with a Zone 2 training plan, and if you are training for a race, check what to wear for cool-weather runs.
Frequently Asked
Is Pilates good for runners?
Yes. Pilates builds hip stability, core control, and mobility that support running form. A 2018 randomised trial found it improved 5 km performance and running economy when added to running.
How often should runners do Pilates?
Two sessions of 20–30 minutes a week is a practical target. Schedule them on easy days rather than before hard workouts or races.
Can Pilates replace strength training for runners?
Not entirely. Pilates is excellent for control and endurance, but heavier strength training builds the force and bone loading that also benefit runners. Use both.
Should I do Pilates before or after running?
After an easy run, or on a separate session, works best. Doing intense core work right before a hard run can leave you fatigued.
Sources
The Weekly
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