PILATES FOR RUNNERS

Power up your running with these must-do Pilates moves from certified instructor Liz Patient

- Liz Patient

Pilates has become all the rage in the health and fitness world lately, and rightly so as it's a low-impact workout that strengthens and tones while improving flexibility, but one thing that has been understated is its benefit for runners. If you like to run, incorporating Pilates into your schedule is guaranteed to not only improve your running form, performance and endurance, but it can also help to reduce injury risk and help you enjoy running even more.

Don't know where to start? The following five moves are designed to make you stronger and to help you move better as well. And the better you move, the better you feel - both out on the roads and trails, and in everyday life.

HIP HINGE

Sets: 3 x 15-20 reps per leg (45-second rest between sets)

Improving your single-leg balance is a fantastic way to build leg, glute, hip and core strength, as well as support great running form and performance. The hip hinge will develop your motor control, proprioception, strength and co-ordination - all essential skills. It also targets flexibility and strength in the hamstrings (a common weak spot for runners, which can leave them feeling tight).

• Stand on one leg, bend the other knee and lift it in front of you. Beginners may want to start with their arms out to the sides to help their balance. Improvers take the arms overhead.

• From here, hinge forward at the hips, pushing your bottom behind you as you bend at the waist, whilst keeping the moving leg bent at the knee as the foot comes up behind you. Repeat.

Think 'smooth moves': aim to keep movement smooth and constant, so slow down if you're struggling with balance.

KNEELING SIDE KICKS 

Sets: 3 x 10-15 per leg (45-second rest between sets)