Pilates for Runners
Run faster and farther with less chance of injury.
Whether you’re a competitive runner or weekend jogger trying to shed a few pounds, there’s no doubt that running is an easy way to keep in great cardiovascular shape. But your body can take a beating - this is especially true if it develops asymmetries.
Body asymmetries develop because of poor body mechanics, causing certain muscles to become overused (a common trait in runners), while others become underused.
This can result in a variety of ailments from lower back pain to hip bursitis to knee problems. It can also lead to a wide variety of tears, strains and pulls.
Why Pilates for runners?
Pilates exercises create a stronger, more flexible spine and core, and also promotes faster recovery from strains or injuries.
For a runner, posture is one of the key ingredients to success. And posture is very dependent on a strong core. Pilates develops a strong core by supporting and strengthening the muscles of the torso, hips shoulders and pelvis.
These can eventually lead to a huge positive difference in your posture, technique, balance and stability. It enables you to focus on where your head and neck are in relation to the spine and pelvis, on down through the legs and toes.
This all adds up to more efficient movement and less chance of injury.
Pilates will:
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Build up the back muscles evenly
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Elongate and align the spine for better stability
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Expand the diaphragm
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Increase overall flexibility, strength, and balance
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Increase range of motion in hips and shoulders
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Enhance concentration through focused breathing
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Provide more upright running
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Help bodies recover faster from injuries
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A stronger and more stable core helps a runner:
Run more efficiently uphill with a stabilized musculature
Run more efficiently downhill with a stronger and more balanced sciatic area
Experience less tightening of the neck, head and shoulders
Increase oxygenation and stamina with a diaphragm that is able to fully expand
Focus on proper movement with better kinaesthetic awareness
Decrease fatigue because of less strain on the body
Shave seconds off your times because you move more efficiently
Run without pain!
Surfaces:
The ideal surface on which to run is flat, smooth, resilient, and reasonably soft. Avoid concrete or rough road surfaces. If possible, use community trails that have been developed specifically for jogging and running. Hills should be avoided at first because of the increased stress placed on the knee and ankle
Be safe: Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can.
Weather matters: Monitor the weather conditions before you go for a run. Don’t run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high.
Weather and Hydration:
During warmer, humid weather, increase fluid intake; in cool weather, dress appropriately. It is often helpful to weigh yourself before and after running on a hot, humid day. One pint of water should be consumed for every pound of weight lost. Avoid running during extremely hot and cold temperatures or when the air pollution levels are high. When running at higher altitudes, the runner should gradually acclimatize to the lower oxygen levels by slow, steady increases in speed and distance.
Prevent injuries
Visit a Doctor: Don’t ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn’t get better with rest, see your health care provider.
Create an exercise plan: Before beginning to run down the road, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals.
Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly — especially your calf, hamstrings, groin, and quadriceps.
Also, warm up for five minutes — by walking, for example — before you start stretching. Stretching cold muscles may cause injuries.
Strength train: Add weight training and ab exercises to your routine such as Pilates. This strengthens muscles and develops core strength
Cross train: Mix up your fitness routine. Don’t only run. Try swimming, biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.
For further information, please do not hesitate in contact us.
info@connecthealthandfitness.com