One way to improve your trail running is to incorporate Pilates into your exercise routine. You'll find evidence that runners benefit from adding Pilates exercises to their training programs. But what exactly is Pilates? And why should you consider adding it to your workout routine? Here are six of the best Pilates exercises for trail runners:
Pilates exercises improve your balance, strength, and flexibility.
It's a great way to improve your overall fitness level. Pilates can also help you avoid injury on the trail by improving strength in key areas such as the hamstrings, hips, and core muscles.
Pilates is also a great way to improve running form because it focuses on posture, alignment, and fluid movement patterns that will translate into better performance when running downhill or uphill.
The side plank is a great exercise for building your core strength.
To do this exercise, you must lay on your side with one arm tucked under your body and the other extended straight above your head (you can rest it on a block or pillow). Your feet should be together and pointing up toward the ceiling. Squeeze in those abs and lift into position so that only one foot is touching the ground at any given time--this should help engage those back muscles even more! If needed, place an object under each knee for support if it feels too difficult at first; as you get stronger over time, try removing these objects until eventually, just having both feet touching at all times becomes easy enough without them being propped up by anything else.
Once in position with both arms extended overhead as high as possible without compromising form or balance (think about keeping them parallel), hold this pose for 30 seconds before returning down again slowly into starting position until fully resting once again flat on either side of where ever mat/flooring surface might be beneath them when performing this particular exercise routine regularly throughout each day; repeat 2-4 times depending upon how many sets are completed within each session overall during weekdays versus weekends when not working out regularly due to family commitments etcetera.
Pilates' "Rolling Like a Ball" strengthens the upper body, especially the back muscles.
This is important for runners because it can help prevent injuries to your back and improve balance.
The exercise also helps improve posture by strengthening the core muscles in your abdomen and lower back. These muscles are often neglected when exercising, but they're essential for maintaining good alignment throughout all aspects of life--including running!
If you haven't tried rolling like a ball yet (or even if you have), here's how: Lie on your side with one arm bent under your head or neck as support; keep both knees bent with feet together; roll onto one hip so that only one foot remains on the floor while rolling over onto another side/hip repeatedly until done!
Pilates' "Warm-Up Chair" helps open your chest and shoulders, which is important when breathing hard while running.
The muscles in this area are often tight from sitting hunched over a desk all day, and they can be difficult to stretch out. But if you do this move regularly, it'll help keep them loose enough so they don't get in the way of good posture or breathing during exercise (or even everyday life).
The main muscle groups used during this exercise include:
- Serratus anterior (front side) - This muscle pulls on the ribcage to lift it toward the collarbone area; its primary function is stabilizing the scapula (shoulder blade). It also assists in rotating arms across chest or shoulder level, e.g., reaching behind the head with both arms extended horizontally away from the body, then bending forward at the waist until hands touch the ground behind the feet (or vice versa).
- Pectoralis major - A large muscle located over the chest wall between clavicle bone attachments; helps lift the arm overhead by pulling on humerus bone attachment near the shoulder joint point called acromion process.
Three standing core exercises will help stabilize your hips and torso while running over uneven terrain.
The core is the center of your body, comprising muscles that run from your lower back to the middle of your pelvis. These muscles help support and stabilize your spine, hips, and torso.
The strength of these core muscles plays an important role in helping you maintain good posture while running on uneven terrain. If you have weak or imbalanced abdominal muscles, for example, it can cause problems with balance and limit how well you can transfer force from one leg to another during each stride (this causes overstriding).
Pilates' "Double Leg Stretch" strengthens and stretches the lower back, hamstrings, groin, and hip flexors, which are areas that often get tight with trail runners who push themselves up hills and over rocks on their runs.
Lie on your back with legs straight and arms along the sides of the body.
Extend one leg out in front, keeping it straight. Lift the other leg and bring it over to meet the extended one in a "scissor" motion, keeping both knees bent at about 90 degrees. Slowly return to starting position and repeat for ten reps, then switch legs for another ten reps on each side.
This exercise can help with balance, stability, and flexibility--all important factors when running trails!
You can do more than just run on trails -- you can strengthen yourself for trail running!
As a trail runner, it's important to be in good shape. And while running is an excellent way to get fit, there may be more for some people. If you have trouble keeping up with the pack or feel like your body is letting you down on long runs, consider adding some Pilates.
Pilates exercises can help improve strength and flexibility to make your trail runs more comfortable and less painful -- especially if you're new to running trails!
Conclusion
Pilates may be the answer if you're looking for a way to improve your trail running. The exercises covered in this article are simple and easy to do at home or in a gym. They can help strengthen your core and lower body muscles so that you can run longer without getting tired as quickly, as well as improve your balance and flexibility so that you don't twist an ankle when stepping over rocks on your next hike!
