As a Pilates practitioner for over seven years, Penny enthuses the benefits of this exercise and in particular, how it has impacted on her favourite sport of running.
"I didn't sustain any injuries and it didn't particularly hurt" she said of her Brighton marathon success. "I've been running since I was a child. I used to be a sprinter but as an adult I'm more middle distance - 10k, half marathons and now my first full marathon."
So how does Pilates help runners?
"The general principles of Pilates are useful for any runner as when you strengthen the core abdominal muscles, the periphery of the body is allowed to move more freely", Penny explained. "If you're running for a period of time you need to avoid being jammed up, or for the legs to feel heavy or the shoulders tight. The body needs to move freely and with strong core muscles, this becomes easier."
Specific issues
Like many runners, Penny had to examine her body and check for any issues that could impact on her training. "There were a couple of alignment issues that were threatening to cause injury or discomfort during my running. My pelvis had a slight torsion, a slight twist to the left which was impacting on my right foot and had given me problems in the past."
Using precise Pilates techniques for stretching and strengthening, Penny realigned her pelvis and didn't encounter any of her previous foot or ankle problems during her training or race. "The other thing I've done is to build up strength in my ham strings," she added.
"Many runners run from their quads and don't have the power in their buttocks or ham strings. They are not powering the body from the back, but from the front. Using the glutes (gluteas maximus) and ham strings creates balance and strengthens the power base so the body is equally, not just front, focused."
Common imbalances for runners:
- Weak glutes or ham strings
- Overactive front legs and hip flexers
- Tightness in the illiotibial band (ITB) (down the outisde of the leg and into the side of the knee)
Pilates classes for runners
Penny teaches classes specifically for runners. "We always stretch the ITB and roll it out on a roller which is like having a deep sports massage. It can be quite sore but it's fantastic for releasing the ITB, which most runners need to do."
Focus is also placed on strengthening the ham strings and front of the leg as the knee joint needs support from all fours side of the thigh. "If the front thigh is strong but the sides or back of it are weak, extra problems can arise. We try to create balance," Penny explained.
"We also look at the feet. Running shoes are excellent these days, but in Pilates we work in socks so I can see how people stand. Some people may be pronating or their arches collapsing. Getting the right foot alignment means the knees, hip and back have a better chance of being rightly supported."
Foot massage and alignment work, going up and down over the toes and keeping the ankle in a neutral position all help the runner find gain power from within the body so they are free to run.
Advice to runners
"Pilates allows you to move freely, the cogs of the body are mobile" Penny said, adding that "it's like cycling uphill in a low gear compared to free-wheeling downhill. With Pilates, your muscles aren't screaming at you and your joints are happy."
Good balance and good breath work are essential for good running. Penny recommends visiting a bio-mechanic specialist before starting Pilates or running. A proper postural assessment will help you . understand your own needs, then you are ready to stretch, bend, run and practise Pilates with accurate knowledge of your own body.
If you live in the Brighton area, Penny runs weekly classes for runners, otherwise ask you local Pilates instructor about specific techniques and stretches for runners.