Pilates: How the exercise can benefit runners

Name: Diana Schlender Date: March 2, 2015 Location: Chandler, Arizona

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Table of Contents

Title Page…………………………………………………………………….1 Table of Contents……………………………………………………………2 Abstract………...…………………………………………………………….3 How Pilates helps runners………………………………………………..…4-6 Case Study……………………………………………………………………7 Exercises to help runners…………………………………………………..8-10 Conclusion……………………………………………………………………11 Bibliography………………………………………………………………….12

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Abstract. Pilates was created in the 1920’s by physical trainer Joseph Pilates. This was mostly used at first by gymnasts and dancers as a form of rehabilitation. Runners did not consider this exercise until it was more widespread. Separately, running and Pilates are very beneficial to one’s health, but by incorporating both together there are extra health benefits of cardio training such as strengthening heart and lungs, stress reduction, and increased energy levels As this was slowly being introduced into the “runners world”, runners were noticing the changes in their routine with being able to run longer, strengthen the back and core, and helping improve posture.  

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How Pilates helps runners Pilates gets your mind in tune with your body. By emphasizing proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movement, you become acutely aware of how your body feels, where it is in space, and how to control its movement. The quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress. Build strength without "bulking up" - gain long, lean muscles and flexibility Conventional workouts tend to build short, bulky muscles – the type most prone to injury. Pilates is used for many different reasons whether it’s an exercise by itself or cross training with another form of exercise.  

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Runners choose to run for a variety of reasons. Some may be training for a marathon, and others might take running up only as a hobby, or it is required in a sport being played. Regardless of why someone chooses this activity, one thing everyone has in common is having to breathe continuously while doing so.   Pilates helps runners focus on their breathing. This benefit is synergistic with the stretching because warming up the core helps the intercostal muscles that connect the ribs. This makes it easier to breathe smoothly using all available lung capacity. Many runners breathe from the chest, especially when they pick up the pace, when really they should be breathing from the diaphragm. Pilates teaches deep diaphragmatic breathing, which will help a runners breathing pattern and rhythm in running. Ultimately, being able to breathe better during a run, short, or long, will improve the duration of the run without causing the runner to be completely lethargic or as tired at the end. A runner endures constant impact while running. The force of each step travels up from the legs to the lower back and rib cage. The core strength acquired through Pilates not only 5    

 

makes those areas better able to deal with the impact, it improves body alignment and balance, helping the runner distribute the force of running throughout the body more efficiently, instead of just dumping it all onto a few muscles. As a result, they won't feel nearly as sore after a hard run. When a runner’s strength improves, this will also help prevent injury. An improved posture is often the result for people who do Pilates regularly, as it makes the person aware of how they’re standing, walking and sitting and a stronger core supports a straighter spine. All of these factors will reduce susceptibility to injury when the miles start to stack up. In terms of the lower body, the knees take a hammering when training regularly. But Pilates can help here by strengthening the quads and hip abductors, which support the knee and hips when running. Anything that can be done to strengthen weak areas will help prevent injury and ultimately provide greater running power.

For injured runners or athletes, Pilates has the potential to aid in recovery. In fact, physical therapists often use Pilate’s equipment during rehabilitation sessions. An injured runner has a thorough evaluation done of the movement’s specific to running. The outcomes of treatment are usually good because the Pilates repertoire allows focus on the specific issues relating to the injury. Movements in the Pilates repertoire done on the equipment are very useful in the course of rehabilitation for the body, knees especially in terms of both assessment, as well as treatment of an injury. With assessment, the movements can be used to get an overall idea of how the joint moves and what the preference for movement is. In terms of treatment, the movements can be used to treat the injury on a more local arthrokinematic level by addressing the way the joint moves within the joint capsule

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Case Study   I am a 45 year old woman who has been running for years daily, and has competed in many marathons. As a beginner, I knew small key components to running, but never knew exactly what it did to all areas of the body. I would constantly be fatigued shortly after starting my run, and not feeling like I would have the energy to complete the goal distance. Also, running to a body is like a car, the more miles put on, the more wear and tear is done. I would notice my posture wasn’t as it should be and my knees weren’t as strong as I knew they should be. Everything was starting to add up, and I knew if I wanted to keep running in my daily routine and continue entering marathons, I needed to take action and correct these issues I was having during my runs. It is with my personal knowledge and journey, by practicing Pilates, I have noticed how I have been able to regain my strength and stability.

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Exercises for Runners used Swan Learn how to utilize all your leg muscles and keep a healthy stride with this chest-opening move: •

Lying on your belly, hands in front of the shoulders, pull the belly off the floor and start to lengthen the upper body away from the mat, starting with the crown of the head reaching out and then up.

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Draw the shoulder blades close to the spine to open the chest and to stretch the entire front of the body from the crown of the head to the fronts of the legs.

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When you become more comfortable with the exercise, you can add in a rock forward, which deeply challenges all of the back body muscles from feet to shoulders to maintain the deep control while stretching the front of the body.

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Repeat five times.

Leg Pull Open the chest and strengthen the back and arms to achieve a more upright posture with the classic leg pull:

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From a seated position, stretch hands behind hips with fingers facing forward. Lift hips off mat to create a straight line from heels to shoulders. Legs are turned out slightly, and inner thighs are touching.

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Press the hands into the floor so that arm and upper back muscles are engaged. Press into the outer edge of the right foot, and stretch the left leg as high as possible without moving anything else.

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Extend the leg up, and continue to reach it as high as possible. Attempt 10 higher lifts, and switch sides.

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Repeat four to five times on each side.

Side Kick Kneeling Side kick kneeling challenges your core so it will be prepared when uphills, downhills, or turns take the torso out of the standard upright position: •

From a kneeling position, tip yourself to the left and allow your left hand to securely land on the floor, directly under the shoulder.

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Extend your right leg to hip height, ensuring that the leg is parallel to the floor. Sweep the leg forward and back 10 times, up and down 10 times, and circle 10 times in each direction. This is one cycle.

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Repeat for three cycles. Switch legs, and repeat for three cycles on the other side.

Corkscrew Strengthen your obliques, core, and legs, while stretching your hips away from your ribs: •

Lie on your back, and pull the knees into the chest. Reach the legs up to the ceiling, and tightly squeeze them together, focusing on connecting your inner thighs.

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Reach the legs over to the right, allowing the hips to lift away from the floor.

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Reach the legs back to center but still engaged, ensuring that the lower back remains on the floor. 9  

 

 

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Reach the legs over to the left, grounding the shoulders and allowing the hips to move first, the rib cage if possible next. Pull the legs back up in toward the body. This counts as one rep.

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Repeat 10 times.

Rollover Roll over and lengthen your waistline and torso while challenging and strengthening the backs of your legs: •

Lie on your back, and pull the knees into the chest. Extend the legs out to a 45-degree angle, engaging the inner thighs and reaching the legs as far out as possible without arching the lower back.

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Press into the upper back, and stretch the legs long as you reach them up to the ceiling. Use your core to draw them in; don't just bend at your hip flexors.

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Keeping length through the spine throughout the exercise and never compressing, draw the pubic bone toward the belly button to lift the hips away from the floor. The legs will reach behind the body and be parallel to the floor.

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Keep the legs strong and the spine stretching back into the floor. Slowly extend your legs back down to rest on the ground.

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Repeat 10 times.

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Conclusion By using the above exercises, along with a strengthening band at home, I could tell that my core was stronger, and my body was more flexible, not causing the pain I was once feeling before. Cross training with Pilates, has strengthened my mind and body allowing me to continue doing something I love. While all of these exercises build a stronger body, it is also necessary to have a strong body to complete them as well. By incorporating Pilates in my daily routine, I have not only become a stronger runner, but also become more mentally and physically strong in my daily activity. I believe by continuing to cross train using Pilates and Cardio, I will maintain a healthy body and lifestyle.

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Bibliography Exercises:  http://www.popsugar.com/fitness/Best-Pilates-Moves-Runners-28496615#photo28496770 Sources: http://www.runnersworld.com/workouts/yoga-pilates-workouts http://adventure.howstuffworks.com/outdoor-activities/running/training/pilates-for-runners.htm http://pilates.about.com/od/foodandweightloss/f/Cross-Training.htm Images: https://www.google.com/search?q=pilates+for+injuries https://www.google.com/search?q=breathing+while+running

https://www.google.com/search?q=pilates

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