how Pilates can transform running
July 2024
Pilates is a system of exercises specifically executed, often using special apparatus, using the principles of 1) concentration 2) control 3) centre 4)breathe 5)precision 6) flow, designed to improve physical strength, flexibility, and posture, and enhance mental awareness.
Running is an high impact activity where as Pilates is a low impact activity (the Yin to the Yang) therefore pilates can be done before or after running.
Pilates builds better posture through core strength and proper alignment of the pelvis, spine, knee and ankle joints which helps prevent injury. It improves “whole core” strength especially the neglected lower back muscles. If you have a strong “whole core”, your energy efficiency improves, alignment stays proper and the awful tightness in all the wrong places doesn’t happen. Less pain over all.
The Pilates system of exercises is a balance of strength training and stretching (lengthening while strengthening) movements which helps and improves proper full range of motion. As in, femur and humorous heads in socket pockets, pelvic alignment, glute engagement and correct foot/arch placement. This improves the running technique efficiency and again helps avoid injury.
And the breath. Nothing beats that deep full used diaphragm breath that all Pilates movements are one with. The deep into the back ribs and down low belly with a soft sternum, the belly button pulled into the spine for that elongated middle, front and back. It’s the best! I could do a whole hour of just Pilates breathing so good, especially when you exhale out so fully you can’t do anything but deeply breath in immediately. That beautiful breath technique is a runners best friend, it allows maximum oxygen in to be carried by the fast flowing blood into all the hard working organs. It’s meditation in motion. Nothing teaches how to breath then a Pilates class.
Although we have the best water here in Vancouver, from the tap no less, sometimes we get a bit tired of it especially as now when we need to drink a lot of it, try add a piece of frozen fruit like a slice of peach, or strawberry. And then later you have something munch on. Don’t forget to give your water bottles a regular cleaning!
References:
https://www.runnersworld.com/uk/health/a773930/why-runners-should-do-pilates/
https://www.womensrunning.co.uk/at-home/how-pilates-can-help-your-running/
https://complete-pilates.co.uk/runners-pilates/
Trying Pilates for the First Time: A Physiotherapist’s Experience
Written by Tim Fung, Physiotherapist
When it comes to Pilates, my experience is that some of my clients have either never heard of it or have a vague idea of it, maybe having seen some of the equipment at a studio. Others are fairly experienced and practice it with a fairly high degree of proficiency.
Prior to last Wednesday, I had only a basic understanding of what Pilates is. Simply put, my understanding is that in the early 1900’s, Joseph Pilates, the creator wanted to develop a system of exercises and developed specialised equipment while working as a nurse in an internment camp in WW1. He wanted to help people tone their muscles and rehabilitate from war injuries. Pilates is an exercise system used to create optimal movement patterns, and to correct alignment with an emphasis on proper breathing, core strength, pelvic stability, balance, and control. That’s not much information, I know, but there’s more!
What is a Classical Pilates Reformer?
A Pilates reformer is a piece of exercise equipment that acts as a tool to train core strength, posture, flexibility, and movement patterns. It is a sliding horizontal platform within a box-like frame upon which a person sits, stands, kneels or reclines.
The Pilates reformer relies on a system of springs and pulleys to create resistance. These springs can be added or taken away to change the amount of challenge for any given exercise. While additional springs may increase the effort required to complete one exercise, they may increase stability for another exercise to provide more support. The reformer offers a low impact form of exercise that can target a specific muscle group or work the body as a whole. It’s quite intimidating when you first see the equipment and you almost don’t know exactly what you’re looking at.
My Experience:
With the rise in popularity of reformer Pilates, famous names such as Margot Robbie- who swear by the power of Pilates, as claimed by Harper’s Bazaar, how could I not try it out?
I’ve often seen Reformers around, having worked in different fitness settings and hearing about this practice for many years. However, my experience had been limited to learning exercises simply based on those taught in school and through previous mentors and instructors.
I would argue that I had a “reformer” experience at Lagree West, a studio that specialises in reformer-based workouts, but many Pilates practitioners would strongly argue that it isn’t the same as a “conventional” Pilates experience. Some of the differences being that in a class setting you don’t get much feedback on your form and technique, but rather it feels more like a high intensity cardio session where you’re trying to copy the instructor as quickly as possibly. I would agree that my experience was completely different.
First of all, this 1 on 1 training session on the reformer was simply an amazing experience that I think anyone who wants to take their fitness to the next level should try.
I worked with Brita Unger, a highly experienced, Pilates specialist based out of Vancouver’s Downtown West End.
Upon entering her studio, we first had a chat about my background, my (extremely limited) experience with Pilates, and goals for the session.
She began with a postural assessment and observed the way I stood and moved- and made assessments and adjustments to my stance. As a fellow therapist, I was really pleased to see an assessment that was not just based solely off of ‘static’ posture and also involved assessing my movement as that provides much more context! She immediately pointed out areas where she felt I could benefit from greater flexibility, strength, and a more balanced posture.
From there, on the reformer, we worked together on breath control and finding a ‘neutral spine,' which is the natural position of the spine that minimizes the amount of stress on the muscles and bones. The intricate and subtle activation of the transverse abdominals and core, creating internal pressure and while breathing was no easy feat. We worked through several sets of squats, planks, and kneeling positions whilst she masterfully cued me with technical feedback on form, technique, and correcting my constant compensations and ‘cheats’ that my body would attempt in order to perform the movements. As we progressed through different movements, she would catch subtle things I would do, such as arching and collapsing through my low back instead of maintaining the neutral spine position which requires core activation. On certain movements where I did well, she would quickly progress the movement to a more challenging variation, or modify the exercise if she saw that I was compensating too much and unable to correct the movement without losing my breathing control.
Biggest Personal Takeaways:
I first and foremost love that the Classical Pilates reformer is so individual and unique in its approach and system. Often, physiotherapists and kinesiologists prescribe exercises that come from Pilates and or Yoga without even knowing the origins.
I was really blown away by how my own body would subconsciously compensate for particular weaknesses. The shrugging, tensing up of my upper traps and shoulders was a big one, and something I often see in my patients with neck pain! I found myself holding my breath often instead of having that rhythmic, relaxed breath. She patiently corrected my recurring mistakes and showed me how to improve each repetition as I practiced the movements.
As someone who has a consistent strengthening routine at the gym and runs a few times per week, I was surprised by how much of a challenge many of the movements were. Now due partly to the fact that I worked with an amazing instructor in Brita – who effortlessly progressed my exercises immediately and accurately to match my ability. As someone who frequently does a ton of chest and shoulder strength exercises, she easily challenged me through progressive loading, challenging me all the way from the plank, to shoulder cable exercises and four-point kneeling positions.
With that said, I want to be clear that you do not need to be ‘fit’ or ‘in shape’ to do Pilates. The focus is to build a stronger centre and core and progress from there, and an experienced and well trained instructor will modify and challenge you appropriately for your fitness goals.
When used and taught appropriately, Classical Pilates can be an amazing tool for BOTH rehabilitation purposes after injury, and even as an intensive workout to challenge professional athletes.
After meeting Brita, I can confidently recommend her services. If you’re looking to understand and ‘connect’ with your body in a way that you’ve never experienced before, I highly recommend you try. If you’ve already tried Pilates equipment before, you would know that like any other sport or discipline, to become better at Pilates you need to practice, so don’t be afraid to give it another shot.
At Align Pilates MVMT, Brita offers a private, 1 on 1 Pilates Studio experience, with a holistic, fun and challenging experience on the Reformer, Wunda Chair, tower and much more. Book a session with Brita.
Happy Exercising!
April 2022
telemark ski and mountain bike racer performs Pilates
World Champion David Edwards
March 2022
Why people in the 60’s didn’t have to go to fitness centres.
Hope this brings a smile to your face like it did for Us! 😅 😻
February 2022
Celebrities who Do Pilates
Lady Gaga
“Your body changes immediately… give it two classes and you will see a difference.”
Lady Gaga turned to Reformer Pilates when she was suffering with fibromyalgia – a condition that causes pain all over the body.
August 2021
The best Pilates exercises for surfers
In surfing, paddling out, duck-diving, paddling for waves, taking off, managing the surf line, and completing maneuvers on the wave face are hugely improved by Pilates training exercises. The different workouts can be adapted to increase or reduce the difficulty level as the body adapts to the system.
The exercises are focused on the middle of the body, providing a strong, balanced posture and reducing back pain. Since full concentration is needed to coordinate the breath with the movements - and also to ensure control and flow - mental focus and better body awareness are two natural benefits of Pilates….
https://www.surfertoday.com/surfing/the-best-pilates-exercises-for-surfers
May 2021
Men’s Health
Why Pilates Is Becoming A Go-To Workout For Athletes
Guy Leech is a former World Champion Ironman, so it's fair to say he knows a descent amount about the science of human conditioning (oh... he also won Australian Celebrity Survivor in 2006 for those trivia buffs at home). Since retiring from the sport, his body is miraculously functioning better than ever.
Leech credits his fitness to Reformer Pilates. For the uninitiated, Reformer Pilates is a full body workout performed on a bed-like machine, and aims to tones muscle, increases stability through the joints, improves core stabilisation, flexibility and much more.
The style of workout has been extremely popular among women for some time, which has been a stigma that has kept men away despite the obvious benefits to athletic performance, not to mention general health…
https://www.menshealth.com.au/why-pilates-is-becoming-a-go-to-workout-for-athletes
Multiple Sclerosis
TED-TALK on Multiple Sclerosis - From Wheelchair to walking
The power of food and neurological fitness
Dr. Terry Wahls was given a diagnosis of MS and told she'd have to spend the rest of her life in a wheelchair. After radically transforming her diet, her outlook, and her medical care, she is now able to walk and ride a bicycle. She is a professor of medicine at the University of Iowa and renowned worldwide for defeating her own progressive Multiple Slcerosis (MS) through the power of FOOD. Check out her video below.
https://terrywahls.com/
MS - Why your muscles are tight and how Pilates can help
“Pilates works because it takes a global issue and breaks it down into local parts. You are like a lump of clay. The water you can add are supplements like magnesium, medications like Baclofen and Dantrium or massage. They make you into a wet lump of clay. Only Pilates can take that wet lump and shape it into something better.”
Apart from fatigue, the most common issue with MS is the tightness and lack of control over your muscles. Of course, not all muscles are the same. There are skeletal muscles, Cardiac muscle and smooth muscles. The first two are similar in structure and are made up of strands of thick and thin protein fibre called striated muscle. The strands bind to each other to create contraction and then release, sliding past each other, to create relaxation. Knowing how this happens if you have MS helps determine if you can enjoy any form of exercise and massage because you may need to influence it.
Smooth muscle is different to striated muscle. The action is different. You will find smooth muscles involved with the eye, the blood vessels, the respiratory tract, the alimentary canal, the urinary bladder, the uterus of women and the walls of organs that need to change shape to accommodate an expansion as well as contraction.
Pilates does not aim to influence those muscles, although indirectly it might. It is concerned with the skeletal muscle. You can work the cardiac muscle but the aim is controlling movement by influencing skeletal muscle….
https://mstranslate.com.au/ms-many-stories-mstranslate-community-muscles/