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

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

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.

Take your running to the next level

Take your running to the next level
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.

Take your running to the next level
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
Take your running to the next level
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FAQ: All you need to know about Pilates training for runners
Is Pilates good for runners?
Yes, Pilates is excellent for runners. It enhances core strength and improves your flexibility and balance. This contributes to better running mechanics and helps reduce the risk of injuries related to poor form.
Which is better for runners, yoga or Pilates?
Both offer lots of benefits to runners, but Pilates might be slightly better due to its intense focus on core strengthening, alignment, and stabilization, which are all essential for your running efficiency.
Pilates exercises target the lower back, hips, and abdominal muscles, which support the spine and lower limbs during running.
That being said, yoga is also terrific for runners and helps improve your flexibility and balance. So, go with the type of activity you like best!
Is Pilates good for endurance?
Absolutely. Pilates improves breathing control and muscular endurance, which are key for making your long runs easier. It teaches you how to better control your breathing, which improves oxygen efficiency and stamina; core strength is also essential for endurance.
How often should runners do Pilates?
You can do Pilates between once and three times per week to start seeing its benefits on your running performance.
Some runners do light Pilates workouts daily, which can also be beneficial, as long as you’re mindful of your overall training volume and allow enough time for recovery between more intense sessions.
How do you combine running and Pilates?
Ideally, aim to do your Pilates workout on easy or rest days to optimize recovery and strength conditioning without overloading your muscles. This helps keep your body active while still focusing on recovery and mobility.