Pilates training plan

Build strength, mobility, and control with Pilates. Feel the difference in every run.

A woman on pilates

Pilates training plan

Build strength, mobility, and control with Pilates. Feel the difference in every run.

A woman on pilates

What are the benefits of Pilates for runners?

Pilates is a great way to support your running. It helps you build deep core strength, move more freely, and stay consistent with your training without adding more impact to your week.

At its core, Pilates is all about control, posture, and balance. It’s especially useful for runners because it improves how you move, helps reduce the risk of injury, and makes you feel more in tune with your body.

Here’s what regular Pilates can do for you:

  • Stronger core: Pilates targets your abs, hips, and back— all key muscles that support better posture and smoother stride.
  • Better mobility and flexibility: It helps loosen tight hips, hamstrings, and lower back, making your movement feel more fluid.
  • Improved balance and control: You’ll work on stability and coordination, which is helpful whether you’re on the trails or navigating a busy pavement.
  • Injury prevention: Stronger stabilizing muscles mean less stress on your joints and fewer niggles like IT band pain, runner’s knee, or shin splints.
  • Breathing and focus: Pilates encourages deep, controlled breathing ideal for pacing yourself and staying mentally present on the run.

Like with any good training habit, it’s all about consistency. Stick with it, and you’ll notice how it helps you recover better, move better, and feel stronger all around.

We’ve built the ideal 26-session Pilates program just for runners. You can access it through your Runna app alongside your weekly running schedule or revisit your favorite classes on YouTube.

Curious? Take a look at our Pilates program.

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Take your running to the next level

Start your plan today for just $19.99 per month / $119.99 per year.

First week free. Cancel anytime.
2 weeks free trial. Cancel anytime.
Runna events images.

Take your running to the next level

Start your plan today for just $19.99 per month / $119.99 per year.

First week free. Cancel anytime.
2 weeks free trial. Cancel anytime.

Get a Pilates training program designed for runners

Using Runna, you can seamlessly integrate weekly Pilates sessions into your running plan, keeping all your training in one place. You can also pair Pilates with Stretch & Stability, and strength training, depending on your goals.

Our Pilates program helps you stay consistent, and builds on your progress week on week—just like your running.

All sessions are led by Coach Christie and are designed specifically with runners in mind. You’ll improve your movement quality, reduce injury risk, and support your performance from the ground up.

To get started, just head to Manage Plan and configure your Pilates schedule.

Choose your Pilates day

Pick one day each week that works for you. Keeping it consistent helps build a routine and makes sure you’re getting the most out of the program.

Here are days we suggest:

  • Rest day: Perfect for when you want to stay moving without overdoing it. Pilates will help you stay active and recover better at the same time.
  • Easy run day: If your rest day is already full, pair Pilates with a short, low-intensity run. It’ll complement the movement without pushing your body too far.

We’ve made it seamless, just pick a slot that works with your schedule, and let the benefits build. And just like other activities in your Runna training plan, you have total control over your calendar—if something comes up, you can easily move things around to stay on track.

Our Pilates plan progression

We’ve created a full 26-session program, led by Runna Coach Christie, that’s built to grow with you over time.

Each session is:

  • An average of 30 minutes long
  • Structured to build core strength, control, and posture
  • Designed specifically for runners

Runna tracks your progress automatically, so even if you update or change your running plan, your Pilates training stays right where you left off.

Runna events images.

Take your running to the next level

Start your plan today for just $19.99 per month / $119.99 per year.

First week free. Cancel anytime.
2 weeks free trial. Cancel anytime.

Pilates, mobility work, strength training, cross training: What’s best? 

Our honest opinion? A mix of all of them is ideal.

Each training type brings something different to the table. Together, they help you build a stronger, more balanced body and a more enjoyable running experience.

Here’s a quick rundown:

  • Pilates strengthens your core, improves your posture, and helps prevent injuries
  • Stretch & Stability improves your range of motion and strengthens stabilizing muscles through a variety of passive and active stretches
  • Mobility connects your breath with muscle control through slow repetition.
  • Strength training supports power, speed, and endurance while protecting your joints.
  • Cross training (like swimming or cycling) gives your body a break from pounding the pavement but keeps your fitness up.

With Runna, it’s easy to mix and match. You can add Pilates, strength, and mobility sessions into your plan based on what your body needs most.

Head to Manage your plan to start customising.

Here’s how to think about it:

  • Trying to stay injury-free or recovering from something? Add Pilates and Stretch & Stability.
  • Want to improve your posture and running economy? Go for Pilates and strength.
  • Need a break from impact or want variety? Cross training is your friend.
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Take your running to the next level

Your personalized running coach with tailored training plans to achieve your goals, from running a faster 5k to finishing your first marathon.

First week free. Cancel anytime.
2 weeks free trial. Cancel anytime.
Scan to get started
Download on the App Store.
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First week free. Cancel anytime.

As featured in

Take your running to the next level

Start your plan today for just $19.99 per month / $119.99 per year.

First week free. Cancel anytime.
2 weeks free trial. Cancel anytime.

Take your running to the next level

Start your plan today for just $19.99 per month / $119.99 per year.

First week free. Cancel anytime.
2 weeks free trial. Cancel anytime.

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4.7

Runna is a game-changer for runners! The personalized training plans are incredibly effective, helping me improve my pace and endurance in just weeks. The app is easy to use, motivating, and backed by expert coaching. If you’re serious about running faster and smarter, Runna is a must-have!

Leo

Love this app! I’m new to running and have entered my first 1/2 marathon which I’ve felt totally intimidated by. Having only run 5k previously and being completely clueless! Runna is like having a running coach in my ear

Amina

"Runna has completely changed my attitude to running and my approach. I now run tempo runs, speed runs, long runs and easy runs. My fitness, pace and endurance has improved massively since I started using the app. Couldn’t do without it."

Thabo

"If you’re looking for a high-quality, structured running app without the hefty price tag of a personal coach, Runna is a game-changer.

Jenn

"Great personalized running plan so I can really be intentional with my training! The Runna team have all been super responsive and helpful making sure the plan and paces are right for me, and there to answer any questions. Great value, would highly recommend!"

Stephanie

What sets Runna apart is the level of personalization—you can tailor plans to your goals, schedule, and ability, and even integrate them with your smartwatch for seamless tracking.

Arjun

FAQ: All you need to know about Pilates training for runners

Is Pilates good for runners?

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Which is better for runners, yoga or Pilates?

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Is Pilates good for endurance?

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How often should runners do Pilates?

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How do you combine running and Pilates?

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Graphic with two phones and a smartwatch featuring Runna app.

Take your running to the next level

Your personalized running coach with tailored training plans to achieve your goals, from running a faster 5k to finishing your first marathon.

First week free. Cancel anytime.
2 weeks free trial. Cancel anytime.
Scan to get started
Download on the App Store.
Download Runna on the Google Play Store.
QR code for downloading the Runna app.
First week free. Cancel anytime.
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