THE CHOICE BETWEEN
There is no ‘ one size fits all ’ training plan in terms of running , and the same applies to supplemental training such as Pilates and yoga , which both offer unique benefits for your running .
When adding supplemental workouts to your running , you need to determine how they will help you achieve your specific goals , keeping in mind that running relies on your core , which helps you maintain proper upright running form , while your glutes ( more so than quads or calves ) determine your stride and speed .
Pilates builds foundational strength from your core ( which includes abs , obliques , lower back , hips and glutes ), and every movement comes from your core , even when you ’ re performing leg lifts or push-ups . Pilates teaches you to generate more power and strength from your core and glutes , which translates into power , strength , and economy as a runner . On the other hand , running requires single-leg strength and balance , and Vinyasa and ashtanga yoga will improve your balance and incorporate many single-leg poses .
1 Strength vs Stretching
The primary focus of Pilates is to build strength and endurance , particularly core and spinal strength , and many workouts incorporate upper body work , especially the back , as well as hamstring and glute work ( which helps runners ). Pilates movements also emphasise muscular endurance , which is great for endurance athletes , and a Pilates workout can leave you feeling like you worked every muscle in your body , but not as tired as with weights work . Yoga can also build strength , especially in the core , but the primary focus is more on stretching and mindfulness than increasing muscular endurance and strength .
2 Question of Flexibility
Pilates requires less bending , twisting , and contorting than yoga , so less flexible runners may find Pilates more accessible at first , and some studies have shown that becoming too flexible actually works against running speed – some inflexibility in certain areas can actually enhance running economy by increasing storage and return of elastic energy and minimising the need for musclestabilising activity – but runners don ’ t want to be so ‘ tight ’ that it causes pain or discomfort . That said , gentle stretching within your range of motion will prevent injury , undo the negative effects of sitting , and mobilise your hips , and thus many runners turn to yoga for stretching after a run , and it ’ s hard to deny how good a downward dog yoga pose feels on tight calves ! incorporates many standing poses , Pilates is performed lying on a mat . Pilates is especially good for runners whose injuries stem from weak hips , as it builds foundational strength to return you to running without overtaxing your body .
4 Mind & Body Connection
Both Pilates and yoga foster a mind / body connection , but in different ways . Only yoga incorporates meditation and a spiritual aspect , but what Pilates lacks in spirituality , it replaces with mental strength , notably with an emphasis on precision and control . This mental strength will benefit your running , such as controlling your pace in the early stages of a race and not going out too fast . Furthermore , both Pilates and yoga require concentration and attention to breathing , which will significantly benefit your running . After all , your ability to uptake oxygen directly affects your speed , and being able to control your breathing will allow you to better control your pace .
5 Variety & Intensity
One benefit of yoga over Pilates is the wide variety of styles offered . There is yin yoga or restorative yoga on a rest day , and power yoga or vinyasa for strength training , or hatha yoga for flexibility and mobility work . Pilates does offer various levels of experience , but a Pilates workout will still be physically demanding , constantly engaging your muscles and working your core hard . You can make your Pilates workout easier by modifying the movements or shortening the duration , but there is no such thing as recovery Pilates .
Make Your Choice …
End of the day , the best way to choose between Pilates or yoga is to try them both , to see how your body responds and what effect it has on your running ... and which one you enjoy the most . You should also consider your goals : If you want to increase your muscular endurance , prevent injury , and improve your running form , opt for Pilates . If you want to stretch , prevent injury , and mentally relax during a hard training cycle , then give yoga a go .
3 Injury Prevention
Many runners praise yoga for preventing injury , because it can remedy muscular imbalances , correct poor running form , improve balance , rebuild connective tissue and thus prevent overuse injuries . On the other hand , Pilates provides a brilliant rehabilitation programme for injured runners , because whereas yoga
That said , you could actually do both … and money and time should not be limiting factors , as there are several options for do both on a limited budget , and from the comfort of your own home , but if you ’ re new to either one , you will benefit from attending a class and receiving instruction on form .