Reformer Pilates for Runners: Strength, Stability & Injury Prevention
Running is one of the most accessible and effective forms of cardio fitness, but it can also be incredibly demanding on the body.
From tight hip flexors to overworked hamstrings and recurring injuries, runners often face challenges that limit their performance or consistency.
When it comes to supporting runners, it’s hard to overlook the profound impact Reformer Pilates can have.
This low-impact, precision-based form of movement helps runners address imbalances, build strength, and move more efficiently. Below, we explore how Reformer Pilates supports runners of all levels and how it enhances their running technique, endurance, and resilience.
Why Runners Should Incorporate Reformer Pilates
Even the most experienced runners deal with muscular imbalances, stiffness, and overuse injuries. Reformer Pilates corrects these issues by targeting the small stabilising muscles often underused during repetitive movement.
If you're a runner, you've likely experienced one or more of the following common issues:
Tight hips and hamstrings
Poor core engagement
Weak glutes
Knee-related pain (often referred to as "Runners Knee")
Limited ankle mobility
Asymmetrical stride patterns
These issues often develop from running's repetitive nature, reinforcing the same movement patterns and creating tension, stiffness, and weaknesses that carry into daily movement. These issues are often exacerbated without intervention.
Reformer Pilates offers a structured environment where runners can improve their posture, stride efficiency, and strength while reducing the impact on their joints.
The Key Benefits of Reformer Pilates for Runners
Strengthens Deep Core Muscles
Reformer Pilates helps prioritise the core, not just visible abs. This involves strengthening the deep stabilising muscles that support your spine and pelvis.
A stronger core improves posture and helps you maintain efficient form throughout your runs. Exercises like leg circles, knee folds, and plank variations help build the internal support needed for a strong, steady stride.
Builds Hip and Glute Stability
Weak glutes and unstable hips are among the most common causes of running-related injuries.
Reformer exercises strengthen these areas to help protect the knees, support better push-off, and maintain alignment. Side-lying leg presses and bridging variations on the Reformer directly target these stabilising muscles.
Enhances Joint Mobility
The dynamic, controlled movements of Reformer Pilates help increase range of motion in the hips, spine, and ankles.
This translates into smoother strides and less tension during and after your runs. Movements like hip openers and spinal twists allow the body to release tension while building control.
Improves Muscle Balance and Symmetry
Running often reinforces imbalances between your left and right sides, which can cause problems if left unaddressed.
Reformer raises awareness of these discrepancies and uses controlled, unilateral movements to promote balance and coordination. Movements performed with one leg or arm at a time help address asymmetries and realign your walking pattern.
Aids in Active Recovery
Reformer Pilates provides gentle, guided movement on rest days that promotes circulation, eases stiffness, and accelerates recovery without adding additional strain. Slow, spring-loaded movements and breath-focused sequences help reset the nervous system and support recovery between runs.
This makes it an excellent option to pair with the top muscle recovery therapies in London.
How Reformer Pilates Improves Running Technique
While practice can aid with good running form, control, strength, and coordination play a much more vital role than many runners realise.
Reformer Pilates can help runners refine their technique by improving total-body awareness and muscular efficiency. Practising movements on the Reformer encourages greater hip extension, pelvic control, and upright posture. It reduces compensations and allows runners to generate more force with less energy loss.
As a result, strides become smoother, more powerful, and less fatiguing. This makes Reformer Pilates an excellent tool not just for injury prevention but also for long-term performance improvement.
This long-term progression can continue to pay dividends long into your running career, which is a core reason why many of our members prefer Reformer to Mat Pilates.
Why Reformer Pilates Is Ideal for Cross-Training
Reformer Pilates is a perfect cross-training option for runners because it targets areas traditional strength training might miss. Areas like spinal mobility, breathwork, and pelvic control aren't always "highlights" of training regimes, but are important nonetheless.
Depending on where you are in your training cycle, you can use Reformer Pilates as:
Active recovery during taper weeks
Support for off-season strength and mobility development
A tool to reduce injury risk during peak running volume
As a result, Reformer can help build the physical foundation you need to run better, not just further. Over time, this can dramatically improve performance and reduce injury risk.
FAQs About Reformer Pilates for Runners
Is Reformer Pilates suitable for beginner runners?
Yes. It offers a supportive, low-impact environment ideal for runners of all levels. Strengthening the core areas of your body can be highly beneficial for increasing your running and avoiding injury.
Can it replace strength training?
Reformer Pilates is best used as a complement. It builds deep strength and control but doesn't replicate heavy lifting. Many members pair strength training with our personal trainers alongside their Reformer sessions.
How often should I do Pilates if I'm running regularly?
Depending on your mileage and goals, 1–2 sessions per week is a great place to start. Before deciding on a set frequency, it's wise to factor in other activities and required recovery.
Our team can help create a strategy plan to ensure you meet your future goals. Contact us if you're interested in starting but aren't sure about frequency.
Will it help with post-run soreness?
Yes. The guided stretching and mobility work involved can ease stiffness and enhance recovery.
Is it safe during race training blocks?
Absolutely. With guidance, Reformer Pilates can be tailored to support rather than compete with your training load.
Can Reformer Pilates improve my running speed
Yes. While Reformer Pilates won't directly train you to run faster, it helps improve the foundational mechanics that support speed, such as stride efficiency, posture, and core stability. Better movement quality means less wasted energy and more power in each step.
Why Train with The Body Lab
Our Reformer Pilates sessions in Kensington are tailored for performance and long-term resilience, and trainers adapt sessions based on your goals.
Preparing for your first 10k or training for a marathon?
Your sessions will be different from those of other members and tailored to your results. Combine this with close access to massage therapy, cryotherapy, and other recovery services, and you can stay on top of your training and recovery under one roof.
Strengthen Your Stride with Reformer Pilates
Reformer Pilates in Kensington gives runners the strength, control, and resilience needed to go further, recover faster, and avoid setbacks. While Reformer can help bring a level of body optimisation to experienced runners, beginners will find it invaluable to give them the best possible start to their running career.
Book a Reformer Pilates session with our team to take your running further.
