Run stronger.
Recover faster.
Targeted Pilates that builds the hip stability, glute strength, and ankle mobility every runner needs — without adding training load.
Why every runner needs Pilates
Running is repetitive — the same stride, thousands of times. Pilates corrects the imbalances that repetition creates, so you stay injury-free and run more efficiently.
Injury Prevention
Strengthen the small stabiliser muscles around your ankles, knees, and hips that running alone doesn’t target — reducing your risk of common injuries like IT band syndrome and runner’s knee.
Running Economy
Better pelvic stability means less wasted energy per stride. Runners who add Pilates consistently report improved pace without extra effort — you run the same speed with a lower heart rate.
Faster Recovery
Controlled lengthening through Pilates movements promotes blood flow and releases tension in overworked muscles — perfect for active recovery between running sessions.
The runner’s weak spots — and how we fix them
These are the muscle groups that let runners down most. Every Amity class includes exercises that target these areas.
Glutes & Hip Stabilisers
Weak glutes cause the knee to collapse inward on landing — the number one driver of IT band pain and patellofemoral syndrome.
Key exercises: Single-leg bridges, clam series, standing leg circles
Deep Core & Pelvic Floor
Your transversus abdominis and pelvic floor create a “corset” that stabilises your pelvis mid-stride. Without it, energy leaks out through trunk rotation.
Key exercises: Hundred, dead bugs, pelvic curls, toe taps
Hip Flexors & Hamstrings
Running shortens your hip flexors and tightens hamstrings over time. This tilts your pelvis forward, compresses the lower back, and limits stride length.
Key exercises: Hip flexor stretches, hamstring curls on roller, leg circles
Ankle & Foot Complex
Poor ankle dorsiflexion limits your ability to absorb impact cleanly. Calf tightness and weak foot intrinsics contribute to plantar fasciitis and Achilles issues.
Key exercises: Footwork series, calf raises with control, ankle circles
What runners say about Pilates
“I’ve been running for 10 years and always got tight hips. After 8 weeks of Pilates my stride feels completely different — longer and smoother.”
Marathon runner, Chelmsford
“My physio told me to do Pilates after recurring calf injuries. Wish I’d started years ago. I haven’t missed a race in 18 months.”
10K & half marathon runner, Brentwood
“I do parkrun every Saturday and Pilates on Tuesdays. It’s the perfect combination — my PB has dropped by 3 minutes this year.”
Parkrun regular, Billericay
Pilates movements that transform your running
These aren’t generic exercises — they’re the specific movements that address runners’ biomechanical needs.
Targets glute max & medius asymmetry between legs
Activates deep hip rotators to prevent knee collapse
Builds core endurance for sustained trunk stability over long runs
Decompresses the thoracic spine after hunching over the last miles
Strengthens ankle stabilisers and foot arch muscles
Opens the psoas and rectus femoris for a longer, freer stride
Common questions from runners
Will Pilates make me slower or bulky?
No. Pilates builds long, lean muscle that enhances your power-to-weight ratio. You won’t gain bulk — you’ll gain efficiency. Many elite runners use Pilates as their primary cross-training.
When should I schedule Pilates around my runs?
Pilates works brilliantly as active recovery the day after a hard run, or 2–3 hours before an easy run. Avoid it immediately before a speed session or race.
I’m training for a marathon — is once a week enough?
Yes. Even one class per week creates measurable improvements in hip stability and core endurance within 6–8 weeks. Two classes per week is ideal during base-building phases.
Do I need any running experience?
Our classes welcome all levels. Whether you’re doing Couch to 5K or training for an ultra, the instructor will adapt the exercises to your needs.
Start running stronger this week
Join runners across Essex who use Pilates to stay injury-free and PB more often. Your first class is just one click away.