Many runners feel their running activities alone provide them with a well rounded and complete exercise program. Of course running is a great cardiovascular activity, however it can lead to imbalances in the body and these imbalances can sideline the runner.

Runners of all abilities use the same muscles to propel the body forward. Primarily, the hip flexors, to pull the top of the leg forward, the quadriceps to extend the knee and the Tibialis anterior to flex the foot and prepare to plant the foot. Once down, that leg is pulled back using the glutes and hamstrings. Imbalances may occur with runners who have great leg strength, but have issues with tightness in the hamstrings, the hips or may have low back pain, knee pain and/ or problems with balance.

So how can Pilates exercises assist the runner with these imbalances and / or improve running style and running efficiency?

Pilates exercises are an excellent compliment to a runner's weekly schedule as they can strengthen muscles that are not used primarily for running. These are the deep abdominal muscles which are sometimes referred to as the' powerhouse' or the core muscles. These include the Transversus abdominus, Lumbar multifidus, internal and external obliques. A strong core helps improve posture by aligning the neutral pelvis. This allows runners to run tall without hunching and helping to avoid tightness in the lower body (hips, hamstrings, knees). There are many other benefits of Pilates and many of which will also help the runner! These are:

• Reduce back pain and improve back health
• Strengthen the abdominal and torso muscles
• Increase body strength, flexibility and balance
• Increase co-ordination and body awareness through mind-body connection
• Lengthen muscles, improve posture, making you taller
• Improve muscle elasticity and joint mobility
• Increase metabolism and in turn body energy
• Achieve good breathing techniques to take in more oxygen and increase stamina and endurance

These benefits can of course can lead to running PBs or help to keep the runner running and not sidelined!

Examples of Mat work Exercises that can assist runners:

• Leg Pull (also known as the plank) Improves core strength
• Hundred - for core strength - Prime movers are hip flexors
• Leg circles - stabilise the hips and move legs through rotation
• Swimming (pilates exercise) for thoracic extension, hip stability. Prime movers Hamstrings, Gluteals, Quadriceps.
• Shoulder bridge for mobility in lumbar spine and core strength. Works Hamstrings, Gluteals, Erector spinalis, Rectus abdominus.
• One leg stretch - Improve core strength and lumbar spine strength. Prime movers are hip flexors and quadriceps.

A great way to learn the Pilates techniques is to find a local instructor for one to one or group tuition.

Author: Steve Cuviello from Cuviello Personal health and fitness in Wymondham, Norfolk on 07590 009893 or http://www.cuviellopersonalfitness.co.uk