Mount Osteopaths & Mount Pilates

Integrative Health Clinic & Pilates Studio in Mt Maunganui

pilates

How Pilates can help improve your running technique.

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Why Pilates?

Have you found when you google search running tips, one of the first things you see is that you’ve got to work on your posture?

Well for a runner, posture is one of the key ingredients to success! Good posture is very dependent on a strong core, and this is where Pilates comes in. Pilates is amazing for  supporting and strengthening the muscles of your torso, hips, shoulders and pelvis. By focusing on improving your core it can eventually lead to a huge positive difference in your posture, technique, balance and stability. It enables you to focus on where your head and neck are in relation to the spine and pelvis, on down through the legs and toes. This all adds up to more efficient movement and overall better running technique. 

Pilates exercises also create a stronger, more flexible spine and core, and also promotes faster recovery from strains or injuries.

Performance Benefits

A stronger and more stable core helps a runner:

  • Run more efficiently uphill with a stabilized musculature
  • Run more efficiently downhill with a stronger and more balanced sciatic area
  • Experience less tightening of the neck, head and shoulders
  • Increase oxygenation and stamina with a diaphragm that is able to fully expand
  • Focus on proper movement with better kinaesthetic awareness
  • Decrease fatigue because of less strain on the body
  • Shave seconds off your times because you move more efficiently
  • Run without pain!

If you’re looking to improve your running technique you should definitely consider joining us for some reformer Pilates sessions, you won’t regret it!

Pilates and the Immune System

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Pilates: Can it really help our immune system?

● The lymphatic system, which allows the body to dispose of toxins, waste and other unwanted materials, relies on movements and muscle contractions to circulate. Full body movements, such as pilates exercises, are important to continue to allow the lymphatic system to flow efficiently.

● Lymph and waste products are collected in nodes all over the body, but in some areas, such as the feet, groin, armpits and neck, it becomes harder for the system to drain effectively. Pilates
is productive in assisting the flow, acting as a ‘pumping station’. Elevated footwork, short spine exercises, and rolling your spine are just a few effective movements that help to assist the lymph to flow.

● Rhythmic pilates movements stimulate lymph flow as well as blood flow. Blood flow is vital in ensuring the body’s cells are receiving enough oxygen to function effectively and fight infection.

● In a world where shallow breathing is normal, pilates teaches us the importance of deep inhalation. Deep breath “supplies the blood stream with vitally necessary life giving oxygen…and stimulates all muscles into greater activity” (Pilates & Miller, 1945). (1)

● Pilates can also be used as an important tool in coping psychologically. The emphasis on breathing and mindful movement calms the mind and reduces stress. There is strong evidence to suggest that stress impairs immunity. (2)

● Sleep quality is notably improved following a pilates session. Adequate sleep allows the body’s cells to regenerate and have more strength to fight off infection.

● Evidence suggests that 2 pilates sessions per week, paired with a healthy diet and sleep routine, you are able to help your body to remain fighting fit! (3)

1 Pilates, J. H. & Miller, W.J. (1945). Return to life through contrology, Bodymind Publishing Inc.
2 McLeod, S. (1970). Stress illness and the immune system. Retrieved from
https://www.simplypsychology.org/stress-immune.html
3 The Mayo Clinic. (2019). Pilates for beginners: explore the core. Retrieved from
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pilates-for-beginners/art-20047673