running and pilates...be found. also, weak hip adductors and hip abductors have to be addressed to...

Running and Pilates How practicing Pilates helps runners

[Point Mugu State Park, CA, 2017. ©Marjolaine Mazurier]

Marjolaine Mazurier

January 2019

Course:

May-August 2017

Santa Barbara, CA

Running and Pilates How practicing Pilates helps runners

Abstract

To run efficiently and injury-free, a runner’s body has to be strong. From leg strength to

the importance of the core, the whole body is solicited. Running only may not address

weaknesses or compensations but can, instead, aggravate them.

Through this paper, we will determine how Pilates is an efficient tool to help runners. We

will start with an anatomy study of a runner’s body focused on the hip joint, followed by studying

the movement of running, then we will address the common issues and compensations of

runners. We will then look at what Pilates can offer to address these issues. Finally, we will study a

specific case of a client who is a runner and apply Pilates method and exercises to help him out.

Through this study, we can demonstrate how Pilates and running can be a great match.

BASI COMPREHENSIVE TRAINING PAPER "2

Table of contents

Abstract 2

Anatomy of a runner’s body 4

Introduction 11

Part 1: How the body moves while running 12

Part 2: Common weaknesses and compensations on a runner’s body 14

Part 3: How practicing Pilates can help 16

Part 4: Case study 18

Conclusion 24

Bibliography 25


Anatomy of a runner’s body

Running is a repetitive movement which puts the whole body into action. Rotation of the

trunk happens at the waistline in a transverse plane. Flexion and extension occur in the lower

part of the body at the hip, the knee and the ankle joints; and also in the upper part of the body

at the shoulder joint through the arm swing.

This paper will, for the most part, look at the lower part of the body as a runner relies

first and foremost on his/her legs and pelvis. However, as for every activity, posture is key. Thus,

even if not discussed in the anatomy study, core strength and back support are important to run

efficiently and avoid unnecessary twisting at the waist.

In the lower part of the body, the knee joint and the ankle joint are important for running

but the purpose of this study will focus primarily on the anatomy of the pelvis relevant to the

movement of a runner.


[Fig. 1 and 2. Anterior views of the hip joint in relation with the femur: Hip flexors; Quadriceps. Source: anatomyzone.com/3d_atlas/musculoskeletal/lower-limb/thigh-anterior-compartment/]


The primary muscles responsible for the hip flexion are the psoas major, the iliacus and

the rectus femoris.

The psoas major is a multi-articular muscle (it attaches on vertebrae and the femur). It flexes the

hip. The iliacus arises from the pelvic bone and merges with the psoas to finally insert on the

femur. Its action on the thigh is similar to the one of the psoas major. The psoas major and the

iliacus are often referred as a single muscle, the iliopsoas.

The rectus femoris is one body of the quadriceps femoris. It’s the only one having an action on

the hip as it attaches on the pelvic bone. When the pelvis is fixed (while running), the rectus

femoris will be a flexor of the hip (and an extensor of the knee).

The sartorius is the longest muscle of the body. It originates from the pelvic bone and inserts on

the tibia. It will take part in the flexion of the femur.

The primary muscle responsible for knee extension is the quadriceps femoris. This is a 4-

body muscle: vastus intermedius, vastus lateralis, vastus medialis and rectus femoris.

The vastus intermedius is the deepest one. It attaches on the femur and the tibia. It’s covered by

the vastus lateralis and the vastus medialis which arise from the posterior part of the femur and

insert on the tibia. They are all extensors of the knee.

We previously explained that the rectus femoris is a hip flexor. It also takes part in the knee

extension.

So, the quadriceps femoris is responsible for the knee extension (with the rectus femoris adding

the hip flexion to its actions).


[Fig. 3. Posterior view of the hip joint in relation with the femur: Hamstrings (left side). Source: anatomyzone.com/3d_atlas/musculoskeletal/lower-limb/thigh-posterior-compartment/]

Posteriorly, we find the hamstrings. It’s a group of 3 muscles: semitendinosus,

semimembranosus and biceps femoris. They are polyarticular muscles as they cross and act on

more than one joint: the hip and the knee.

They all arise from the pelvic bone. The two medial ones (semitendinosus and

semimembranosus) insert on the tibia. The lateral one (biceps femoris) inserts on the fibula.

The primary actions of the hamstrings are flexion of the knee and extension of the thigh.

In addition, the lateral muscle will play a role in lateral rotation. And the two medial muscles will

also act on the medial rotation of the knee.


[Fig. 4. Lateral view of the hip joint: Gluteal muscles. Source: anatomyzone.com/3d_atlas/musculoskeletal/lower-limb/hip-abductors/]

Another important group of muscles acting on the hip joint is the gluteal muscles: gluteus

maximus, gluteus medius and gluteus minimus. They are located laterally.

The gluteus maximus arises from the pelvic bone and attaches on the femur and the fascia latae.

It’s a primary extensor of the hip. It will also act on lateral rotation. Its superficial layer works

with the tensor fascia latae which is an abductor and a flexor of the thigh. It also plays a

role in medial rotation.

Gluteus medius originates from the pelvic bone and inserts on the femur. Its major action is

abduction of the hip. It also assists in flexion and extension.


Gluteus minimus is a small muscle which originates from the pelvic bone and inserts on the

femur. It works with gluteus medius for the abduction of the thigh and assists in flexion and

medial rotation as well.

[Fig. 5. Medial view of the hip joint: Hip adductors. Source: anatomyzone.com/3d_atlas/musculoskeletal/lower-limb/hip-adductors/]

The adductors are 5 muscles: adductor brevis, adductor longus, adductor magnus,

pectineus and gracilis. Except from the gracilis, they all originate from the pelvic bone and insert


on the femur. The gracilis also originates from the pelvic bone but inserts on the tibia (so it will

also have an action on the knee).

Their primary action is adduction of the hip. But they also have a smaller action on hip

flexion, hip lateral and medial rotations. The gracilis, which also plays a role on the knee joint,

helps in knee flexion and medial rotation.

In running, the major movements at the hips are extension and flexion. It means we focus a

lot on the primary hip extensors (gluteus maximus and hamstrings) and hip flexors (iliopsoas and

rectus femoris). But adductors, abductors and rotators play a role too in order to keep each leg in

its track, to stabilize the hips and to keep the body balanced.


Introduction

As a runner and a Pilates lover, I’ve experienced firsthand how Pilates can be beneficial

for my running practice. From gains in stability through the core to focus and body awareness,

Pilates is interlaced to running in many ways. Running allows me to let go of my energy, while

Pilates helps me to focus and grounds me. Pilates and running complement one another. I would

like for my clients who also happen to be runners to experience the same benefits that Pilates had

on me and my running.

For that, we will start studying how the body is affected by running, then we’ll speak about

common weaknesses and compensations for runners. We’ll then be able to define how Pilates will

help. Finally, we’ll put this knowledge into practice to consciously create a Pilates regimen for one

of my clients who is a runner.


Part 1: How the body moves while running

Running is a repetitive motion which requires leg strength and ankle stability, good

posture, stability in the hips and in the shoulders.

The body is constantly transferring balance from one leg to the other. The back leg

propels the body forward while the other leg is sent forward to take over the action of the

propelling leg. The upper body is rotating at the waistline and accompanied by an arm swing

forward and back.

At the pelvis, a rotational force in opposite direction of the trunk rotation has to be contained.

The forward propulsion of the leg will try to bring the hip with it. This rotation is not desirable in

order to keep the hips stable, in the same plane.

Leg strength is obviously important to run. Hip flexors (iliopsoas and rectus femoris) and

hip extensors (gluteus maximus and hamstrings) have to be strong. The ankle needs to absorb the

shock of the whole body hitting the ground and balancing on it, and the calf will help in the

propulsion to the other leg.

The core muscles are helping to control rotational forces in the trunk, the spine and the

pelvis. Excessive rotation is a waste of energy.


Deep stability in the pelvis region is crucial. The gluteal muscles will play a role in

keeping it as they will provide a solid foundation to land on a single leg. Stability in the shoulders

is also important to move efficiently.


Part 2: Common weaknesses and compensations on a runner’s body

Due to the nature of the movement, there are multiple areas of concern for a runner: the

hips, the glutes, the hamstrings, the ankles and the shoulders.

Stability in the hips is crucial as a runner is constantly balancing from one leg to the other

while demanding high shock absorption. A good balance between stability and flexibility has to

be found. Also, weak hip adductors and hip abductors have to be addressed to keep the leg in the

right track.

The gluteal muscles are working to extend the hip but also to provide a solid foundation

to land on a single leg. That’s why it’s important to address them.

The quadriceps are naturally stronger than the hamstrings. However, runners may

overuse the quadriceps and end up with weak and tight hamstrings, limiting the efficiency of hip

extension.

The ankles absorb a lot of forces so it’s common for runners to have a limited range of

flexibility there to provide stability. But a more flexible ankle will help in the propulsion phase and

in shock absorption. As for the hips, it’s important to work towards the right balance between

flexibility and stability.


Finally, in the upper part of the trunk, rounded shoulders can be common among

runners. When fatigued, the stability in the hips and in the shoulder girdle are challenged and the

load will be taken upon the thoracic spine. That’s a postural issue but will also limit the chest

expansion to breathe properly.


Part 3: How practicing Pilates can help

Practicing Pilates will certainly help runners as it focuses not only on whole body strength,

but also on flexibility, mind-body connection to focus and flow, and breathing.

Obviously, working the muscles of the legs will be helpful for runners. It’s interesting to

focus more on the hamstrings to try to stretch and strengthen them than it is on the quadriceps

which are naturally stronger and sometimes overshadowing the use of the hamstrings. Leg work,

but also spinal articulation too, either strengthen or stretch the hamstrings, or even both. The hip

flexors are tight spots for runners, so any move stretching them are welcome. Care should also be

taken to make sure the hip flexors are not overshadowing the work of the abdominals.

In the lower part of the body, ankles shouldn’t be ignored. Even if runners don’t want

super flexible ankles, the foot work will benefit them to counteract the tendency of tightness in

the feet due to a high demand for stability.

Pelvic stability is deeply worked on through Pilates practice. While running, pelvic

stability is very important to aid the legs in need of shock absorption.

The emphasis on the core is important for running too, as it is for any activity. A strong

core is key for good posture and will help a runner stabilize the trunk, stay open in the chest, and

control the rotational forces happening in the upper body (especially when fatigued) through

strong abdominal obliques.


In the shoulder girdle, there is a need for stability. Runners may compensate and place all

the load in the thoracic spine, sinking the shoulders in. So, Pilates will help stretch and strengthen

both the chest and the upper back muscles. Back extension moves are difficult for runners but

greatly needed. And work on the shoulders and scapular stabilization will benefit them as well.

Speaking of the trunk, the arms can’t be neglected. Strengthening them will help get an

efficient arm swing.

It’s good to note that, as a whole, focusing on moves with isolation of the limbs is best to

help runners mimic what’s going on while running.

Another interesting aspect of Pilates is the whole-body experience. Runners primarily use

their legs risking imbalances in their bodies. A Pilates session is designed to evenly work through

the body, targeting areas that may be neglected by runners.

The mind-body aspect of Pilates is also a real benefit. It can be of great use for runners

too. Flow, concentration, control, body awareness are valuable tools while running. Also, the

focus on the breathing with the diaphragm is another good tool for a runner.

Finally, Pilates practitioners taking on running or runners taking on Pilates, both will

benefit. A Pilates practitioner will be better equipped to start running and a runner taking on

Pilates will want to identify his/her weaknesses and compensations to work on them.


Part 4: Case study

CLIENT

Description: Tom, a 34-year-old man, has been running (long distance and trail running) for 8

years. He is in an overall good health with no specific medical condition. His Pilates experience is

minimal with a few previous mat lessons.

Issues linked to running: tight hamstrings and hip flexors, weak gluteal muscles, rounded

shoulders (not helped by his desk job, spends most of the day seated in front of a computer)

PILATES OVERALL BODY CONDITIONING PROGRAM

Issues to be addressed:

- overall hip instability

- weakness and tightness in the hamstrings

- tight rounded shoulders

Goals:

- stretch and strengthen the hamstrings

- stretch the hip flexors and the hip joints

- strengthen the gluteal muscles

- stretch the pectoral muscles and work on upper back extension to open the chest

Program regimen:


The initial assessment permitted to find the above issues. To address them, two to three 1-

hour sessions a week are recommended for my client.

For the first two months, we mainly worked on the mat and the Reformer for him to get

used to the Pilates work and to gain body awareness. Once core/body awareness was achieved,

the Wunda Chair was introduced to reinforce core stability and add pelvic stability.

The session below can be achieved only after a few hours of getting used to the Wunda

Chair.

Example of a 1-hour comprehensive Pilates session:

BLOCK EQUIPMENT MOVE(S) OBJECTIVE(S)

B1 - WARM UP MAT Roll Down Pelvic Curl / Spine Twist Supine / Chest Lift / Chest Lift with Rotation

Spinal articulation Hip extension Pelvic stability Obliques strength

B2 - FOOT WORK

WUNDA CHAIR Parallel Heel / Parallel Toes / V Position Toes / Open V Heels / Open V Toes Calf Raises

Pelvic stability Foot alignment and flexibility

B3 - ABDOMINAL WORK

WUNDA CHAIR Standing Pike Reverse Full Pike

Abdominal control and strength Spinal articulation and chest opening Shoulders strength

B4 - HIP WORK REFORMER (1R+1B) Supine Leg Series: Frog / Circles (Down, Up) / Openings

Hip flexibility and mobility Pelvic stability

B5 - SPINAL ARTICULATION

REFORMER (2R) Bottom Lift with Extension (1R) Semi-circle

Hip extensors strength and control Spinal articulation

BLOCK


[Fig. 6. Example of a 1-hour comprehensive Pilates session.]

B6 - STRETCHES LADDER BARREL Shoulder Stretch 1/2 + Hamstrings + Hip Flexors + Gluteals* + Adductors*

Stretches of shoulders, hamstrings and hip flexors

B7 - FULL BODY INTEGRATION FUNDAMENTAL/INTERMEDIATE

REFORMER (1R) Up Stretch 1 + Long Stretch (1R+1Y) Down Stretch

Shoulders strength and stabilization Hamstrings stretch Chest opening

B8 - ARM WORK REFORMER Arms Sitting Series: Chest Expansion / Biceps / Rhomboids / Hug-a-tree / Salute [if hamstrings too tight so uncomfortable to keep legs straight, use of a box to sit on it]

Upper body strength Trunk stabilization

B10 - LEG WORK WUNDA CHAIR Leg Press Standing Backward Step Down Frog Front [possibility to do it with a split pedal] Hamstring Curl (with split pedal)*

Unilateral leg work

B11 - LATERAL FLEXION/ROTATION

WUNDA CHAIR Side Stretch Abdominal control Obliques stretch

B12 - BACK EXTENSION

WUNDA CHAIR

MAT

Swan On Floor

Single Leg Kick Swimming

Upper back extension Hamstrings control Coordination and unilateral work

COOL DOWN MAT Roll Down Cool down

(* if time allows)

EQUIPMENT MOVE(S) OBJECTIVE(S)BLOCK


This specific example of a session is centered on the use of the Wunda Chair. It’s an

interesting piece of equipment to use for runners for multiple reasons. First, it demands a good

awareness of abdominal and back extensors coordination to stabilize the core on most of the

moves. Then, it’s possible to use the split pedal to bring awareness on an eventual imbalance

between the two legs. While running, only one leg is working at a time so it’s good to be able to

mimic the unilateral work. Also, the leg work on the Wunda Chair addresses most of the targeted

muscles for runners (hamstrings, gluteal muscles, quadriceps).

We start with a classic Warm Up choosing to work on ‘Pelvic curl’ instead of ‘Roll up’.

The focus is on the spinal articulation, spine massage, hamstrings work and hip extension offered

by the ‘Pelvic curl’ and not on the roll up phase of the ‘Roll up’ which is challenging for my client

as a man. ‘Spine twist supine’ and ‘Chest lift with rotation’ introduce transverse plane moves and

target the abdominal obliques.

The Foot Work is done on the Wunda Chair (with the possibility to do it with a split

pedal).

The Abdominal Work is also done on the Wunda Chair. The ‘Standing pike reverse’

move gives a nice articulation and stretch of the spine using the pedal to avoid losing the

abdominal connection. It’s also an opportunity to stretch the shoulders and open the chest during

the extension part of the movement. ‘Full pike’ is a challenging move but it’s interesting to use it

for runners to strengthen their shoulders and their core. I make sure my client focuses on flexing

the entire spine and not only the thoracic spine (aggravating rounded shoulders and closed chest).

We then switch to the Reformer for the Hip Work. It’s a moment to lower the intensity of

the work on the abdominals and focus on the inner and outer thighs muscles, the hip flexibility

and mobility.


The Spinal Articulation moves are another opportunity to work on the hamstrings. ‘Semi-

circle’ is a fantastic exercise to deepen the range of the articulation throughout the whole spine.

Stretches are done on the Ladder Barrel. ‘Shoulder Stretch 1/2’ are really efficient to

open and stretch the chest, and relax the upper back. Stretches of the hamstrings and hip flexors

are chosen over gluteal muscles and adductors as they are tight areas for my client.

For the Full Body Integration moves, the ‘Up stretch’ position is another opportunity to

stretch the hamstrings and open the chest while working the core and the shoulders. The ‘Down

stretch’ move counterbalances the previous folded position.

The ‘Arm sitting series’ takes care of strengthening the upper body. Knowing my client

has tight hamstrings, I offer him the possibility to do the moves while sitting on the box (long box

for the facing back moves and short box for the facing forward moves). (The ‘Arms kneeling

series’ would also have been a good option, adding core work into the arm work to maintain the

kneeling position.)

We come back to the Wunda Chair for the Leg Work. The focus is set on one-legged

moves to strengthen one side at a time trying to avoid compensations.

The Lateral Flexion directly follows with the ‘Side stretch’. It’s a way to slow down the

intensity of the work while still targeting the obliques, other important muscles to run efficiently.

The Back Extension moves are challenging for my client as his chest is closed and tight.

So, it will take time for him to fully grasp them. ‘Swan on the floor’ is a good move as the hands

on the pedal help open the chest (as long as the shoulder blade stabilization is achieved). We then

switch to mat moves: ‘Single leg kick’ and ‘Swimming’. ‘Single leg kick’ combines upper back


extension and hamstrings control and strength. ‘Swimming’ is an opportunity to add

coordination and cross pattern movement to mimic running.

The Cool Down is achieved with a few roll downs.

RESULTS

Within 3 months of practicing Pilates regularly, noticeable changes were acknowledged by

the client in his running and/or daily life, and by me during his sessions:

- core awareness and ability to engage it consciously while running

- trunk stability

- engagement of the gluteal muscles more easily

- gain of mobility in the hips

- release of the tensions in the hamstrings by stretching regularly

- gain on the shoulder work to help keep the chest open

The results are encouraging and motivating. We will carry on working on the chest

opening and the back extension. And focus still needs to be put on the activation of the gluteal

muscles, as well as on finding the hamstrings work.

The overall gain in body awareness also provides us the opportunity to start targeting other

problematic parts of the body. For example, it will be beneficial to the client to address the ankles

and work on mobilizing them to find the right balance between stability and flexibility.


Conclusion

At first glance, running and Pilates may not seem to have a lot in common. But they

surely share a common love for movement and focus on the body; and they both strive to use the

body as efficiently and precisely as possible.

Studying the movement of running helped identify the major body parts and concepts to

care about, such as: pelvic stability, shoulder stability, core strength, leg strength and hamstrings

work, and balance between stability and flexibility in the ankles. Through the case study, we

demonstrated how Pilates helped address a runner’s issues: hip instability, tightness and weakness

in the hamstrings, tightness of the chest.

So, runners practicing Pilates will find a great tool to address their specific issues, work the

whole body, and actively stretch their too often tight muscles. On top of that, they will also gain

from the 10 principles of BASI Pilates: awareness, control, concentration, balance, center,

efficiency, flow, harmony, precision and breath. All of them can be applied to running too.


Bibliography

BOOKS

Calais-Germain, Blandine. Anatomy of Movement (Revised edition). Seattle, Washington: Eastland Press, Inc., 2007. Print.

Isacowitz, Rael. Pilates (Second Edition). Champaign, Illinois: Human Kinetics, 2014. Print.

Isacowitz, Rael. Study Guide: Comprehensive Course. Costa Mesa, California: Body Arts and Science International, 2013.

Isacowitz, Rael. Mat: Movement Analysis Workbook. Costa Mesa, California: Body Arts and Science International, 2012.

Isacowitz, Rael. Wunda Chair· Ladder Barrel: Movement Analysis Workbook. Costa Mesa, California: Body Arts and Science International, 2012.

Isacowitz, Rael. Reformer: Movement Analysis Workbook. Costa Mesa, California: Body Arts and Science International, 2012.

Isacowitz, Rael. Cadillac: Movement Analysis Workbook. Costa Mesa, California: Body Arts and Science International, 2012.

INTERVIEWS

Davidson, Lynette. Pilates studio owner, Koru Body Pilates, Camarillo, CA. Personal interview. November 2018 - January 2019.

Waldberg, Jeff. PT MOMT, Ortho Pro Physical Therapy, Westlake Village, CA. Email interview. 4 December 2018.

WEBSITES AND WEBPAGES

“3D Anatomy Atlas”. Anatomy Zone, http://anatomyzone.com/3d_atlas/


http://anatomyzone.com/3d_atlas/

Dawson, Heidi, editor. “Rehab4Runners. Injury prevention, treatment and rehab for runners”, http://www.rehab4runners.co.uk

Munson, Marty. “4 Pilates moves for runners that you can do anywhere” Competitor Running, Pocket Outdoor Media, 11 October 2017, https://running.pocketoutdoormedia.com/pilates-moves-anywhere_168918

Weir, Jen (CSCS, CPT). “Why runners should do eccentric training” Competitor Running, Pocket Outdoor Media, 16 February 2016, https://running.pocketoutdoormedia.com/why-runners-should-do-eccentric-training_145368#DHQJviTJUrlOsCoC.99

Heffernan, Andrew. “Training with a twist: the transverse-plane workout” Experience Life, Life Time, October 2013, https://experiencelife.com/article/training-with-a-twist-the-transverse-plane-workout/


http://www.rehab4runners.co.uk

https://running.pocketoutdoormedia.com/pilates-moves-anywhere_168918

https://running.pocketoutdoormedia.com/pilates-moves-anywhere_168918

https://running.pocketoutdoormedia.com/why-runners-should-do-eccentric-training_145368#DHQJviTJUrlOsCoC.99



https://experiencelife.com/article/training-with-a-twist-the-transverse-plane-workout/

https://experiencelife.com/article/training-with-a-twist-the-transverse-plane-workout/

running and pilates...be found. also, weak hip adductors and hip abductors have to be addressed to...

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