Running is a dynamic high-impact workout, you need to stimulate your whole body, and so you need to be ready to change from movement to movement. To move in harmony with the running performance is not as simple as it see. if you body is not strength enough you can harm yourself. You need the strength and yours deep core muscles before you go running. if you make Pilates, you can archived this core stability you need. That’s why all runners should consider adding Pilates into the training routine.
I’m training for my next Marathon this year, yes I’m a runner too. Therefore i will love to share with you the three Pilates exercise i do before going running. These Pilates exercise will help your body to be strong in a deeper level before you go for a run.
- Criss cross : Perfect stabiliser using the Strength of your abs.
- Scissors Bicycle high on Air : Strengthens the abdominals, increases spine flexibility, stretches the hamstrings and hip flexors.
- The saw : Keep your sit bone on the mat and reach your hand across to the outside of your foot.
- Criss cross, is a Pilates mat exercise that focuses on the abdominals and special emphasis on the obliques. The obliques aid in posture stabilisation to some degree, but they are more involved in flexion and rotation of the spine. One benefit of working the obliques is that they help define the waist. It is good to include exercises that target the obliques in any ab workout.
Bend your knees and bring your shins up so that they are parallel to the floor. Place your hands behind your head, supporting the base of the skull. Keep the elbows wide.
Use an exhale to pull your abs into a deep scoop, and leaving the pelvis in a neutral position, curl the chin and shoulders off the mat up to the base of the shoulder blades. Ensure your shoulder blades are kept down.
Inhale your upper body is in a full curve, your abs are pulling your belly button down to your spine, and your legs are in tabletop position. Exhale reach your left leg out long, and as you keep the elbows wide, rotate your torso toward the bent right knee so that your left armpit is reaching toward the knee. Inhale as you switch legs and bring the trunk through center.
Exhale extend the right leg. Rotate your upper body toward the left knee. Keep your chest open and elbows wide the whole time. Start with six repetitions.
- Scissors Bicycle high on Air, is a Pilates mat exercise that focuses on the Strengthens the abdominals, increases spine flexibility, stretches the hamstrings and hip flexors. One benefit of working your spine is help improve your posture. it is one of my favourite exercises that bring my whole body in a different way of strengthen.
Lie down on mat and bring your legs up to a 90 degree angle, toes pointed. Arms long by sides, palms down. Imagine the legs opening wide like a handheld fan, then closing and opening to the other side.Keep the elbows parallel to each other and cradle the pelvis with the hands. Breath fully and deeply to facilitate the scissor motion.
Inhale prepare the body and scoop abdominals inward. Exhale continue to lift your legs up to ceiling (toes to ceiling).
Inhale bring the hands underneath the hips with finger tips pointed outward and the wrists supporting the back and hips. Exhale scissor the legs, one leg moves over the head as the other leg moves toward the mat in the opposite direction. Switch legs and continue to scissor. Keep the hips and pelvis still as you move legs.
Inhale bring the legs back up over the hips (toes reach to ceiling). Exhale allow your back to roll down to the mat, slowly and carefully, one vertebra at a time. Start with three repetitions
- The saw, is a Pilates mat exercise involving an intricate back and hamstring stretch. Is a wonderful way to stretch your body and experience the oppositional dynamic between the opposite hip and the front shoulder. The saw exercise strengthens the muscles of the spine, and stretches the hamstrings, hips, and deep abdominal muscles. Like others Pilates movement the saw help improve your posture therefore your body is more stable throughout the running.
Sit up straight on your mat, sit on your bones, breath here and send this wonderful energy through the top of your head to the toes. Extend your legs in front of you, feet and shoulder are site to site apart. Stretch your feet and spread your toes and then relax them. Stretch your arms out to the side, even with your shoulders, palms facing forward.
Inhale and twist to the right get taller as you turn your whole torso, use your abs to keep your hips steady and even with each other. When you turn, keep your pelvis steady and make sure your torso does not lean.
Exhale your gaze follow your back hand into the turn, spiralling your upper torso so that you are almost curling into yourself. Imagine you are wringing the stale air out of your body as you twist. Used your abs to support this movement, the action will lift your back arm further. Allow the stretch to take you forward as you reach the little toe, —if you can.— do not tilt forward in an effort to reach the foot. Always keep your sit bones against the mat. Exhale reach a littler more forward. When you reach the extends to its furthest point, turn the position as you inhale and return to sitting .
Exhale and undoes your turn, coming back to the starting position. Make sure you concentrate on keeping even pressure on each side of your pelvis rather than one side, here you want your hips to be still and your butt to remain on the mat. Start with six repetitions.
By doing this three exercise before you go into your running routine with help you to maintain strength in your core. Furthermore will support you with more spine flexibility, deep abdominal muscles, pelvic stability, flow in mind and will make your legs feel wonderful light during the running.
