Pilates for Runners London
Running has seen a surge in popularity during the lockdown period, becoming a go-to activity for many seeking to maintain their physical and mental health. However, with this increase in running enthusiasts, there’s also been a rise in overuse injuries. In fact, 80% of runners experience an overuse injury at some point. To run effectively, efficiently, and stay injury-free, it’s crucial to have good biomechanics, joint mobility, and a strong core.
Understanding Running Injuries
Running injuries often stem from muscle imbalances in the lower limb, excessive movement in the same plane within your weekly training program (such as a lot of forward and backward motion with less rotation and side movements), and poor running technique. This can lead to weak areas, particularly in the hip abductors and external rotators.
Common injuries among runners include:
Achilles tendinopathy
Shin splints
Calf tears
Tibialis posterior tendinopathy
Plantar Fasciitis
Peroneal tendinopathy
Stress fractures to the foot and shin
Joint and ligament sprains
The Power of Pilates for Runners
Pilates is a form of exercise that not only increases your core strength and improves general fitness and wellbeing, but also offers a multitude of benefits specifically for runners:
Retraining Normal Movements: Through Pilates exercises, you can cultivate optimal movement patterns within your body, fostering equilibrium and effectiveness in your running mechanics, consequently reducing the likelihood of sustaining injuries.
Improving Strength and Coordination: Pilates targets all of the body’s major muscle groups, providing a balanced workout that can contribute to overall fitness and improved coordination, crucial for maintaining balance and stability during runs.
Enhancing Balance, Flexibility, and Posture: Pilates exercises improve flexibility and balance, two key factors that can enhance your running performance. Better posture can also lead to more efficient running and reduced risk of injury.
Reducing Muscle Fatigue: Pilates helps to evenly distribute the workload across different muscle groups, reducing the risk of overuse injuries and muscle fatigue.
Speeding Up Injury Recovery: Pilates can be an effective part of a rehabilitation program, helping to strengthen the body and speed up recovery from running-related injuries.
Preventing Running Injuries: A Holistic Approach
Preventing running injuries involves more than just regular exercise. Here are some tips:
Gradual Changes: Avoid making sudden changes to your training, such as distance, speed, terrain, shoes, or insoles. Instead, make these changes gradually to allow your body to adapt.
Address Niggling Injuries: Seek professional advice on any previous niggling injuries. Fixing these issues will get you a step closer to achieving your running goals.
Proper Recovery: Make sure you recover properly. Invest in a foam roller or spikey massage ball to relieve muscle tension. Pilates can also be a great recovery tool, helping to stretch and strengthen muscles.
Invest in Good Gear: Invest in good running trainers and if you wear insoles, have them checked annually to make sure they are still effective.
Strength and Conditioning: Follow a well-rounded training program that encompasses both strength and conditioning exercises in conjunction with running, along with mobility and stretching routines. Pilates serves as an excellent method to seamlessly include these crucial aspects into your training schedule.
If you frequently suffer from aches, pains, or injuries due to running, it might be beneficial to seek advice from a therapist on your running technique and biomechanics. A gait scan can be very useful in these situations to see if insoles may be needed and/or to help identify why you may be suffering from repetitive injuries.
In conclusion, running is a fantastic way to stay fit and healthy, but it’s important to do it right to avoid injuries. Incorporating Pilates into your running routine can help improve your performance, prevent injuries, and make your runs more enjoyable. So why not give it a try? Your body and your running performance will thank you for it.