From my teenage years, I dreamed of being a good runner. It didn’t come naturally to me, but still, I was determined to join the “half-marathon” club. In my mind, if I could run a half-marathon, I could call myself a runner.
I still remember my first half‑marathon. I crossed the finish line in 1 hour and 52 minutes, and I felt a huge sense of pride to have made it. But if I’m honest? It was hard. Every kilometre felt like a grind, and training hadn’t gone the way I’d hoped. Little niggles kept interrupting my program, leaving me feeling underprepared and frustrated.
When I decided to run my next half‑marathon, I wanted more than to finish. I wanted to feel like a good runner – confident, strong, and efficient. I wanted to find that elusive feeling you hear seasoned runners talk about: running light and free.
That’s when I added Reformer Pilates to my training. And it changed everything.
Those persistent niggles that had derailed my first training cycle started to fade. My hips moved more freely, my back stopped aching, and my legs felt light. I could even hold my form late into long runs. My stride became smoother and more powerful – almost effortless at times.
On race day, I wasn’t just running; I was flying. I cut my time from 1:52 to 1:36, but more than that, I finally felt like the runner I wanted to be – light, fast, and strong from start to finish.
Reformer Pilates didn’t just make me quicker. It made running feel good.
As a Physio and Pilates instructor, I’ve seen time and again how the Reformer can make all the difference in performance for runners. Why? Because it works on the things your long runs don’t – mobility, control, shock absorption, and power. All without adding extra stress to your body. Over the years, I’ve used Reformer Pilates with patients (and myself) to prevent injuries, fine-tune form, and yes… shave minutes off race times.
Why Adding Reformer Pilates & Cross‑Training Works
There’s strong evidence that cross‑training, including strength, mobility, and non‑impact activities, is not just helpful, but essential for endurance runners. Research shows that replacing one or two easy runs with other modes like cycling or elliptical can maintain or even improve your VO₂max and endurance fitness while reducing load-related injuries—all without compromising running-specific progress
Specific strength and mobility training—especially around the hips—has been shown to improve running economy, reduce energy cost, and support better biomechanics through enhanced hip extension and control.1 Limited hip mobility is linked to poorer stride mechanics, greater injury risk, and inefficiency, whereas improving range of motion supports propulsion and power generation for better pace and endurance. By using Reformer Pilates to build hip and core strength, mobility, and neuromuscular control, you’re effectively applying these science-backed principles directly to your training.
Here are five of my go-to Reformer moves for runners:
1. Single Leg Bridge (legs draped over foot bar)
Why runners need it: This bridge variation not only strengthens your glutes and hamstrings but improves hip extension on one side while driving flexion through the other – the exact movement pattern you use every stride.
2. Short Box Roll Downs
Why runners need it: Most runners train their abdominal muscles in a crunched, shortened position. But when you’re running, your abdominals are working in a lengthened position to keep you upright and stable. That’s why this exercise is so vital for training the abdominals in the way they need to work.
3. Thoracic Rotation in a Kneeling Lunge
Why runners need it: Running isn’t just about the legs driving forward. Maximum efficiency in running comes from the coordination of trunk rotation, with arm and leg swing. This exercise enhances thoracic mobility while challenging hip stability in rotation, allowing you to run with greater ease and efficiency.
4. Jumpboard Work
Why runners need it: Your feet and ankles are your shock absorbers. Jumpboard exercises improve mobility, awareness, and eccentric control (that crucial landing strength), so you can absorb impact and reduce your injury risk over long distances.
5. Scooter and Lunges
Why runners need it: Power for running comes from the hips, not your lower back.
Reformer scooter and lunge exercises focus on awareness of driving from your hips and avoiding overworking your lower back. This results in a stronger and safer propulsion.
Why This Matters for Your Half-Marathon
When I added these moves to my training, incorporating just a couple of short Reformer sessions a week, my hip pain subsided, my stride became more efficient, and I finished my half-marathon feeling strong and fast.
If you’re training for a half-marathon (or just want to run better, longer, and with less pain), adding Reformer sessions to your program could be the missing piece.
The Easy 3-Step Solution for Runners Who Want to Train Smarter
1. Choose your luxury home reformer
Invest in the ultimate training partner – a high-quality, luxury home reformer. It’s your ticket to building strength, improving mobility, and staying injury-free, without leaving your home.
2. Login to Freedom On Demand
Your complete virtual Pilates solution, designed to give you the personal support and access you’d expect from an in-person studio. You’ll have expert-led classes, including specialist sessions from experienced Physiotherapists, plus a supportive community where you can ask questions and get the feedback you need to give you the results you deserve. It’s guidance, connection, and care… right from your living room.
3. Select your perfect class
From quick 10-minute resets to full 50-minute training sessions, you can fit Pilates seamlessly into your running schedule. Whether you’re looking to warm up, cool down, or cross-train, your next workout is ready at the click of a button.
Bonus for Runners: Our brand-new Runners’ Playlist launches at the end of August 2025. This curated collection of classes is designed specifically to help you run stronger, recover faster, and stay injury-free.
It’s that simple: The right equipment, expert-led guidance, and a plan that adapts to you, so you can run stronger, recover faster, and keep doing what you love.
- Paquette, Max R.1; Peel, Shelby A.1; Smith, Ross E.1; Temme, Mark2; Dwyer, Jeffrey N.1. The Impact of Different Cross-Training Modalities on Performance and Injury-Related Variables in High School Cross Country Runners. Journal of Strength and Conditioning Research 32(6):p 1745-1753, June 2018. | DOI: 10.1519/JSC.0000000000002042 ↩︎