I’ve been running for years now, marathons, 10Ks, and everything in between – but recently, something unexpected happened. I broke a Parkrun (course) PB that I set seven years ago by 30 seconds. Then, the very next week, I smashed another Parkrun (course) PB by 39 seconds. And no, it didn’t come from ramping up my weekly mileage or smashing out intervals on the track. In fact, I’ve actually been running less lately. The big change? I’ve been doing Pilates.
Yep, for the last 6 months, I’ve added a mix of mat and reformer Pilates into my weekly routine, and honestly, I’m convinced it’s what’s made the difference. So, if you’ve ever wondered whether Pilates can improve your running, I’m here to share my experience, the benefits and why I think this might just be your secret weapon too.
First things first: What is Pilates?
Pilates is a low-impact form of exercise that focuses on core strength, flexibility, posture, and muscle control. It’s often done either on a mat or using a reformer machine, which adds resistance and variety to the movements. Think small, precise movements that work deep into your muscles.
While it’s gentle on the joints, don’t be fooled – it’s deceptively tough and leaves you sore in places you didn’t know existed! But it’s also incredibly satisfying and more importantly for us runners, very effective.
Why I turned to Pilates
I first tried Pilates out of curiosity more than anything. I’d read about how it could help with injury prevention and improve overall strength and mobility – two things I was definitely interested in as a runner in her 40s who’s been marathon training on and off for years. But I didn’t expect to fall in love with it quite so much.
Fast forward 9 months, and I’m averaging just 3–4 runs a week (rather than 5–6), yet I’m feeling stronger, more balanced and hello, faster!
How Pilates has helped my running
Here’s how I believe Pilates has played a role in improving my performance – even with reduced mileage:
1. Core strength = better running form
Pilates is big on core engagement. Everything starts from the centre – your deep abdominal muscles, lower back, and pelvic floor. For runners, a strong core means better posture, improved balance, and less energy wasted on poor form. When you’re pushing through the last kilometre of a 5K, that kind of efficiency really matters.
I’ve found I’m holding my form better, especially when I get tired. That hunched-over, sloppy shuffle towards the end of a race? Not happening as much anymore.
2. Improved flexibility and mobility
Years of running can leave you tight in the hips, hamstrings, and calves – sound familiar? Pilates works through controlled movements and deep stretches that gently open up those areas. My hip mobility has noticeably improved, and I don’t feel as restricted in my stride.
I’ve also had fewer of those annoying little niggles that used to creep in after long runs or speed sessions.
3. Stronger glutes and stabiliser muscles
Pilates targets those small, often-neglected muscles that support your joints and stabilise your body during movement. Runners are notoriously quad-dominant, but glutes, hips, and adductors often get overlooked.
Reformer Pilates, in particular, has been amazing for working those glutes. And trust me, when your glutes are firing properly, everything from your posture to your pace improves.
4. Better mind-body connection
One of the underrated benefits of Pilates is the mental awareness it brings. The focus on breath, alignment, and precision helps build a stronger mind-body connection and I’ve found that carries over into my running.
I’m more aware of how I’m moving, how my body feels, and where I might be compensating or favouring one side. That awareness has helped me avoid injuries and make tweaks to my running form on the go.
What’s the difference between mat and reformer Pilates?
I do a mix of both, and honestly, they complement each other beautifully.
- Mat Pilates is more accessible – you can do it at home or in a studio, often with nothing more than a mat and maybe a few props like resistance bands or a Pilates ball. It focuses on bodyweight exercises and tends to have more of a flow.
- Reformer Pilates uses a bed-like machine with springs, pulleys, and a sliding carriage to add resistance. It’s incredibly versatile and allows for a wider range of movement and targeted muscle work. It’s also surprisingly good fun once you get the hang of it!
If you’re just starting out, I’d say give both a try and see what suits you. I personally love how Reformer Pilates really gets deep into the muscles, but I also enjoy the simplicity and convenience of mat work at home.
Do you need to be flexible?
Nope! One of the biggest myths is that you need to be bendy to do Pilates. The truth is, Pilates helps you become more flexible and mobile over time. You work within your own range of motion, and the focus is always on control and alignment, not extreme movements.
Trust me, I was as stiff as a board when I started – and now I can almost touch my toes without swearing.
How often should runners do Pilates?
If you’re a runner thinking about adding Pilates into your routine, once or twice a week is a great place to start. You don’t need to do it every day to see benefits, but consistency is key.
You can even do short 10–20 minute sessions at home, especially on recovery days. There are loads of great YouTube classes if you’re not ready to commit to a studio.
My honest take
Adding Pilates into my training has genuinely made me a better runner. I’m running smarter, not harder. I’ve gained strength, improved flexibility, and perhaps most importantly, I’m enjoying my running more.
That Parkrun PB? It felt effortless, I smashed it by 28 seconds – not because I’m suddenly superhuman, but because my body is working more efficiently.
So, can Pilates improve your running? In my experience: absolutely yes.
If you’re stuck in a rut with your running, nursing a recurring niggle, or just curious to try something new – give Pilates a go. It might not feel as intense as hill sprints or long runs, but the benefits run deep (pun intended!).
And who knows, maybe you’ll be smashing old PBs too… even the ones you thought were long behind you.
You might also like:
10 reasons why Pilates should be part of your routine
Running strong: The powerful partnership of Pilates and running
