Pilates for the Marathoner

Becky Luchsinger 10/6/2014 CTTC 2013 – 2014 Cincinnati, Ohio

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Abstract Running is a popular form of cardiovascular exercise, the marathon distance is growing in popularity. Imbalances can occur from postural adaptations, the central nervous system, response to pain or physical demands, or habitual movement patterns (BASI). Pilates is a series of exercises used to counteract imbalances. This particular case study was performed on Libby, an avid runner who is currently training for her second marathon. I put together a Pilates program to address core strength, hamstring tightness, and poor posture. Libby has more strength, body awareness and flexibility, less soreness after runs, and enjoys running more now with the addition of Pilates.

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Table of Contents 1. Cover page 2. Abstract 3. Table of Contents 4. Anatomical Descriptions 5. Anatomical Descriptions 6. Case Study 7. Repertoire 8. Repertoire 9. Repertoire 10. Repertoire 11. Conclusion 12. Bibliography

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Anatomical Descriptions Running affects a wide variety of muscle groups. The primary muscle groups are the core and the legs. Figure 1 shows the primary core muscles, vital for the impacts of running, body alignment, and balance. Figure 2 shows the primary leg muscles which as utilized the most during a run. Strengthening and stretching these muscles will improve flexibility and as well as prevent injury.

Figure 1: Core Muscles

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Figure 2: Leg Muscles

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Case Study The case study, 28 year old female, Libby is an avid runner and personal trainer. She has completed four half marathons and completed her first marathon in May 2013. She is currently training for a fall marathon. On average she runs 2-3 days a week as well as weight training, and High Intensity Interval Training (HIIT). Libby came to me with the goal to gain flexibility, better body control, strengthen the abdominals, and have better posture. Libby has committed to private Pilates sessions three times a week for cross training for her fall marathon (November 2014). To help Libby achieve her goals, I have personalized a Pilates program specifically for her running and weight training routine. Libby is new to Pilates, but has 6 years of experience with personal training. She is familiar with the importance of core strength and stretching as a trainer, but does not always practice what she preaches. I will start her with a basic session focusing on strengthening her core, hamstrings, quads, and calf muscles. I will also spend time helping her stretch her hamstrings. Upon postural assessment and plumb line observation, hyperlordosis of the lumbar spine was seen which is often associated with weak abdominals, tight hip flexors, and tight lower back extensors (BASI). As Libby’s practice progresses, her sessions will advance.

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Repertoire Libby has no Pilates experience. As such, we will begin with a Fundamental Mat Warm-up as well as Fundamental Apparatus exercises. Block: Warm-up Apparatus: Mat Exercises: Pelvic curl, Spine twist supine, Chest lift, Chest lift with rotation I choose this warm up for Libby because she is brand new to Pilates. The workout began with a roll down to stretch the back body and asses the flexibility of the spine and hamstrings. I explained the importance of neutral spine and neutral pelvis when doing Pilates. I also reiterated that due to Libby’s hyperlordosis why it was so important to work in a neutral pelvis. The pelvic curls were done to start warming up the spine and activate the abdominals and hamstrings. Spine twist supine was performed to stabilize the torso while improving range of motion through spinal rotation, and strengthening the transverse and oblique abdominal muscles. Chest list was performed to continue warming up the abdominal muscles through spinal flexion. Since Libby has a tight low back, I encouraged her to work in a slight posterior tilt to focus on her abdominal muscles. As Libby develops more abdominal strength throughout our sessions I will have work in a neutral pelvis. Chest lift with rotation was utilized to continue warming up the abdominals with an oblique emphasis.

Block: Footwork Apparatus: Cadillac Exercises: Parallel Heels, Parallel Toes, V Position Toes, Open V Heels, Open V Toes, Calf Raises, Prances, Single Leg Heel, Single Leg Toe, Hip Opener Libby has incredibly tight hamstrings. Utilizing the Cadillac during footwork allows the hamstrings to be in a state of stretch and the stretch increases as the work commences. Footwork on the Cadillac also minimizes the possibility of hyperlodosis and stretches the lower back (Isacowitz). Calf raises and prances work the ankle joint and plantarflexors which benefits runners during the “toe off” phase of running. Performing single leg work on the Cadillac place the body in ideal alignment to stretch the hamstring of the working leg and stretch the hip flexors on the supporting leg. The hip opener exercise strengthens external rotator control, stretches adductors and requires pelvic stability throughout the movement.

Block: Spinal Articulation 7

Apparatus: Cadillac Exercises: Monkey, Tower Prep Libby is brand new to Pilates, as such; the spinal articulation block was not introduced until our tenth session. Monkey and Tower Prep both focus on spinal articulation and hamstring flexibility. Monkey also helps provide the building blocks for other exercises that utilize the pike position.

Block: Abdominals Apparatus: Reformer Exercises: Hundred Prep, Hundred The Hundred Prep and the Hundred both develop pelvic-lumbar stabilization and strengthen the abdominal muscles which are very important to runners. The Hundred Prep and Hundred also recruit shoulder extensors and provide a challenge to any fitness level. Both of these exercises are isotonic exercises which are contractions of muscle through full range of motion (ROM) or part of the ROM against resistance force (BASI).

Block: Hip Work Apparatus: Reformer Exercises: Frog, Circles Down, Circles Up, Openings Utilizing the reformer will allow Libby to target her hip adductors and abductors. These exercises will create movement throughout the hip joint as well as increase muscle in areas not used during running.

Block: Full Body Integration Apparatus: Reformer Exercises: Upstretch 1, Elephant Both of these exercise focus on co-contraction of the abdominals and back extensors, both muscle groups promote good posture which is vital to running. The elephant exercise will also provide an additional chance to stretch Libby’s tight hamstrings.

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Block: Arms Apparatus: Cadillac Exercises: Arms Standing Series: Chest Expansion, Hug-A-Tree, Circles Up, Circles Down, Punching, Biceps The standing series not only develops arm and shoulder strength, flexibility, and control, but also requires core strength and good posture and alignment (Isacowitz). Running marathons requires a lot of core strength and good postures, especially when your muscles are fatigued when you hit double digit miles.

Block: Legs Apparatus: Cadillac Exercise: Squats This exercise strengthens quadriceps and promotes knee stabilization.

Block: Stretches Apparatus: Ladder Barrel Exercises: Gluteals, Hamstrings, Adductors, Hip Flexors The ladder barrel helps keep the body in ideal alignment and will help Libby target all of the tight areas in her legs due to running.

Block: Lateral flexion and rotation Apparatus: Spine corrector Exercise: Side Over The spine corrector provides correct alignment and muscle recruitment for Libby. The Side Overs will strengthen and stretch the oblique abdominals.

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Block: Back Extension Apparatus: Spine Corrector Exercise: Swan Prep The support spine corrector alleviates potential stress on the back. Swan Prep focuses on back extensor strength and trunk stabilization. The session ended with a roll down.

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Conclusion Long distance running is an excellent source of cardiovascular activity. Running can have a high impact on the skeletal and structure joints. A customized Pilates cross-training plan can prevent injury and create balance within the body. In this particular case study, having Libby perform exercises that focused on abdominal and back extensor strength helped improve her posture in running and day to day life. Strengthening and stretching the major leg muscles reduced muscle soreness after runs. Libby and I are still working together three days a week and each session I continue to see improvement.

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Bibliography Isacowitz, R. (2006). Pilates. Champaign, IL: Human Kinetics Study Guide: Comprehensive Course. (2000). Costa Mesa: Body Arts and Science International

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