If you are someone who likes to run, it can be difficult to deviate from this Routine, as most of us have little time to devote to our training. But cross-training is paramount, and in the recent episode of Good Moves, Chloe de Winter of Go Chlo Pilates tries to motivate those who prefer to hit the curb to slow down and tighten up with an 18-minute Pilates for Runners Routine.

“If you are a runner, Pilates can be so beneficial to you, not only for your speed and running technique, but also to reduce your risk of injury while running,” she says. “It’s a great workout on your days that don’t run, or you can do it before a race to burn the right muscles.”

As she works through the Routine, de Winter explains how the different moves she demonstrates can benefit her running game. Take for example the shell, which calls you one of the greatest Pilates exercises of all time. “This is so important for running because it helps build your afteral gluten strength, called Gluteus medius and Gluteus minimus, as well as some of the posterior fibers of your Gluteus maximus, that is, your buttocks,” she explains. “And it really helps with landing and pushing up during the race. So it’s important-who doesn’t want strong glutes, does it?”

Strong glutes play another role that can be crucial for runners, says de Winter—they help align the knees. “The afteral gluteal muscle actually affects whether your knee rolls or not,” she says. And as any runner knows, knee health is extremely important for those who want to travel the distance (literally and figuratively) as a runner.

Do you want to know what other muscle groups you should tighten and stretch specifically to improve your performance as a runner and prevent injuries? Tap play on the video above.

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