Pilates Training For Runners

Pilates Training For Runners

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    Pilates is a form of exercise focused on restoring balance in the body and after looking at the previous article on the Value of Pilates Training we can focus on 5 specific exercises for runners.

    1. Bent Knee Side Planks

    Bent knee side planks

    Start on right your side with bottom knee bent. Inhale to prepare and exhale as you lift the bottom side, reaching the right arm up to the ceiling. Now lift the right leg up and down in a straight line, without dropping the pelvis height. Repeat on the left and complete 3 x 10 sets on each side.

    2. Straight Leg Side Planks

    Straight leg side planks

    Start on the right side with the bottom leg straight. Repeat the above exercise, but now place your weight on the right foot and forearm only. Hold this position for 30 seconds and repeat on the left side.

    3. Scissors


    Inhale to prepare, and exhale as you come up into a chest lift while bring both knees up to the chest. Extend the left leg to a 45 degree angle and twist to touch the right knee with the left elbow. Swop sides and continue this crisscross movement for 1 minute.

    4. Tripod Front Planks

    Tripod Front planks

    Maintain the front plank position for 1 minute. Progress to lifting 1 arm up to the ceiling, (mimicking a “lawnmower” action) or to lifting the one leg without tilting the pelvis.

    5. Core Tucks on Roller

    Core tucks on roller

    Start in a front plank with roller just underneath the knees. Inhale and then exhale as you pull the roller in, bringing the knees up to the chest. Repeat 15 times x 3 sets.

    Incorporate these exercises into your weekly training to improve your running performance.

    Lene Van Heerden

    Lené van Heerden
    As a physiotherapist Lené works with people in all walks of life, taking part in almost any and every type of physical activity. More often than not they find themselves in more pain than what you can ever imagine. Working with these people energizes her, but it is also poses a great challenge. Through this she has learnt a lot about the prevention and management of injuries. Lené will be providing trail runners with valuable tips and techniques to avoid injuries and to enhance their performance on the trails! Trail Running is my ticket to switching off my phone, getting dirty and experiencing nature the way it was intended.