Pilates for Runners in Greenville, SC

Greenville runners, this one is for you!

Greenville is a running town. Early mornings on the Swamp Rabbit Trail, loops around Cleveland Park, hill repeats, long runs out toward Travelers Rest. We love seeing so many of you out there, and if you run with Run Club GVL, you already know what an incredible running community this city has!

We also see a lot of runners walk into C.O.R.E. because something started to hurt. Sore knees on the downhill, a tight IT band, plantar fascia that flares up, or a low back that aches after the long run. Often a PT or chiropractor has told them they need a stronger core and hips, and they are not sure where to start.

That is exactly where Pilates comes in.

Why runners get hurt, and what Pilates does about it

Running is the same motion, in the same direction, thousands of times. Every stride is a tiny single-leg balance. If your hips and core are not holding you steady, something else has to pick up the slack, and that is usually your knees, your shins, your feet, or your low back.

Here is what Pilates gives a runner:

• Steadier hips. We strengthen the deep hip muscles that keep your pelvis level when you land, so your knees are not taking the hit.
• A core that holds you up. That means the deep muscles that wrap around your spine and keep your form together when you get tired at mile 10.
• Even strength side to side. Almost every runner has a stronger side. Pilates shows you exactly where it is and helps even it out.
• Stronger feet and ankles. Your feet are your foundation, and they get a lot of attention in classical Pilates (more on that below!).
• Better breathing. Pilates teaches you to breathe fully into your ribs and back, and runners feel that right away.
• Mobility in every direction. Running only moves you forward. Pilates lets your hips and spine twist, bend, and extend, so you stay mobile without losing strength.

The Foot Corrector: the little tool runners LOVE

If you follow us on Instagram, you have probably seen it. Our Foot Corrector post is the most popular thing we have EVER shared, and it is still going strong!

The Foot Corrector is one of Joseph Pilates' original pieces of equipment. It is a small wooden base with a spring-loaded saddle that you press into with your foot. It looks simple, but it works the arches, toes, and ankles in a way almost nothing else does.

For runners, that matters. Your feet hit the ground with every single stride, and when they are weak or stiff, the stress travels right up to your shins, knees, and hips. The Foot Corrector helps:

• Strengthen and lift your arches
• Wake up the small muscles in your feet and toes
• Improve ankle mobility and control
• Teach your foot to stay in good alignment as it pushes off

The Foot Corrector is used in our private sessions, one more reason we love starting runners with privates. Runners are always amazed at how good their feet feel afterward!

How Pilates fits into your training week

You do not have to give up any miles to make room for Pilates. For most runners, two sessions a week is the sweet spot.

• On easy days or rest days. Pilates is a great fit for a recovery day. You move, you strengthen, and your legs still get a break from pounding the pavement.
• During base building. This is the best time to build strength and fix imbalances before the hard training starts.
• Before race day. As your mileage tapers, keep up your Pilates but go a little lighter, so you feel strong and loose on the start line.
• After a race. Pilates is a gentle way to get moving again while your body recovers.

If you are coming back from an injury, start with privates and let us know what your PT or doctor has recommended. We will work right alongside that.

Why classical Pilates, and why we start with privates

At C.O.R.E. we teach full-method Pilates, rooted in the classical work, and every runner's body tells a different story. In your first private, we watch how you stand, how you balance on one leg, and how your hips and feet work together. We look for the stronger side, the hip that drops, and the foot that rolls in, and then we build your sessions around what YOU need.

That is why we always recommend starting with some private lessons. You learn the equipment and the beginner exercises one on one, we can work around old injuries, and you get time on the Foot Corrector. Privates are truly the "Gold Standard" in Pilates, and most runners leave that first session knowing something new about their stride!

Once you have the foundation, group reformer, tower, chair, and mat classes are a great way to keep building, two times a week, around your miles.

Questions we hear from runners

Is Pilates good for runners?

Yes. Pilates strengthens the core, hips, and feet that keep you steady with every stride, evens out side-to-side imbalances, and improves balance and breathing. Many runners find it helps them stay consistent and keep running.

Can Pilates help with running injuries?

Pilates can help with many of the weak spots behind common running aches, like weak hips, tight hip flexors, and stiff feet and ankles. If you have a current injury, start with private lessons and share what your PT or doctor has recommended.

What is a Pilates Foot Corrector?

It is one of Joseph Pilates' original pieces of equipment, a small spring-loaded tool that strengthens the arches, toes, and ankles. Runners love it because strong feet take stress off the shins, knees, and hips. At C.O.R.E., the Foot Corrector is used in private sessions.

How often should runners do Pilates?

Two times a week is a great place to start. It is enough to feel a real difference without taking away from your miles.

Should I do Pilates on a running day or a rest day?

Either works. Many runners like Pilates on an easy or rest day, since it builds strength without the impact.

Where can runners find Pilates in Greenville, SC?

C.O.R.E. grow strong is a classical and contemporary Pilates studio at 1501 E. North Street, Suite 100, in Greenville. Runners can start with private lessons, including work on the Foot Corrector, and then add group reformer, tower, chair, and mat classes.

Ready to get started? Here is exactly how

Whether you are training for your next race, running with Run Club GVL every week, or just want to keep running the Swamp Rabbit without the aches, we would love to have you!

1. Grab our New Client Private Special, 3 private lessons for $195. It is the best place for runners to start, because we get to see how you move and build a plan around YOUR body. You can purchase it HERE.
2. Call or email us to book your first session. Reach us at 864-923-5974 or info@coregrowstrong.com. Tell us about your running, your goals, and any old injuries, and we will pair you with the right instructor.
3. Come in ready to move. Wear comfortable, fitted clothes so your instructor can see your alignment, and plan to arrive about 10 minutes early for your first visit.
4. Keep building. After your privates, we will help you find the right group classes on our class schedule to fit around your training.

We are at 1501 E. North Street, Suite 100, in Greenville. Please let us know if you have any questions, and we look forward to meeting you and seeing you out on the trail!

Riding more than running? Read our post on Pilates for Cyclists in Greenville.