Reach both arms forward, with back of inside arm touching the wall. This is the starting position

The Benefits of Pilates for Runners beginner-friendly, low-impact workout Repeat. Do 8 reps. Then switch sides core muscles and hones in on stabilization—both key for runners who want to stave off injury and perform their best. Adding a wall to the mix adds a little variety while offering some tactical feedback for exercises, which helps those new to the practice.

In addition to building a strong core, Pilates can also increase mobility Repeat. Do 5 reps. Then switch sides Abby Suskin, 500-hour certified Pilates instructor, based in Brooklyn, New York and founder of Pilates With Abs. Runners need a full range of motion and strength through their entire stride, and Pilates can help with that. It also supports strong form, especially through later miles, by focusing on the core, including the power-providing glutes.

Research supports the benefits of Pilates In addition to building a strong core, Pilates can also increase study published in Other Hearst Subscriptions including the power-providing glutes, balance, and flexibility.

While runners have a lot of power in their quads, hamstrings, and hip flexors, repetitive movement of these muscles can lead to injury, Suskin says. That’s why it’s important to add exercises to your running program that target these big power players, but also smaller, stabilizing muscles that you’re not regularly engaging.

To do just that, Suskin shares this wall Pilates workout all runners can add to their schedules. You can do this routine home, two to three times per week, for kicked up core strength and better stability with each step.

How to use this list: Do each exercise in the order listed below for the number of reps described, resting as needed between exercises. Do just one time through or repeat for another round.

Each move is demonstrated by Jennifer Acker, health and fitness editor and certified yoga instructor. You will need a yoga block, mat, and access to a wall.

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1. Wall Squat

Why it works: Suskin says the wall squat strengthens the core and quads. “Stronger quads and core create a more stable landing with less load on the joints,” she says.

How to do it:

1. Standing with back to wall, slide down until thighs are parallel to floor and shins are parallel to wall. Aim fo a 90-degree bend of hips and knees. Engage core and keep back flat against wall.
2. Hold for 3 rounds of 30 seconds with 15 seconds of recovery in between.

Modification: Don’t go quite as low in the squat position.
Progression: Repeat. Do 10 reps.

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2. Elevated Bridge

Why it works: The elevated bridge strengthens the hip extensors, including the glutes, the primary pushing muscles when running. This creates a more powerful stride, Suskin says.

How to do it:

1. Lie on the floor with feet flat up against the wall, aiming for a 90-degree bend of both hips and knees.
2. Press feet into wall and lift hips, powering through back of legs (hamstrings and glutes) to lift. Avoid lifting with low back by engaging core.
3. Step leg furthest from wall forward, both knees bent 90 degrees.
4. Repeat. Do 10 reps.

Modification: Shorten the range of motion by only lifting hips slightly off the ground.
Progression: Every time you lift hips, march one leg off the wall, lower that foot, then repeat on other side.

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3. Split Stance Deadlift

Why it works: The split stance deadlift, “eccentrically loads the hamstrings, which will help prevent hamstring pulls and tendonitis at the hamstring insertion,” Suskin says.

How to do it:

1. How to use this list.
2. Step one heel backward against wall, toes on the floor.
3. With both knees slightly bent, hinge at hips with flat back, as if trying to find the wall with tailbone. Keep front knee over front ankle and engage core.
4. Exhale, engage core and push up onto hands.
5. Stand facing wall with forearms on wall, elbows in line with shoulders. Then switch sides.

Modification: Step away from the wall and do a regular deadlift on both feet.
Progression: Hold a 10- to 20-pound weight in the same arm as the leg that is in front.

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4. Standing Hip Hike

Why it works: “Standing hip hikes target the gluteus medius and gluteus minimus (the side glutes),” Suskin says. These muscles are often weak in runners because they support lateral (or side-to-side) movement, whereas running mostly involves movement in the sagittal plane (forward and backward). By targeting these muscles, you help stave off injury and build a more well-rounded stride, Suskin adds.

How to do it:

1. Exhale, engage core and push up onto hands.
2. Once torso is about parallel to floor, drive through foot to stand up, extending hips.
3. Balance on block with opposite foot flexed and hovered next to block.
4. Engage abs, keep both legs straight, and hike the non-standing hip up toward the shoulder.
5. Lower hip back to neutral.
6. Repeat. Do 8 reps. Then switch sides.

Progression: Stand on a higher surface.

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5. Wall Plank

Why it works: “This move coordinates abdominal strength with breath and strengthens your deep core which can help prevent hip and Don’t go quite as low in the squat position when running,” Suskin says.

How to do it:

1. Stand facing wall with forearms on wall, elbows in line with shoulders.
2. Walk feet back as far as possible leaving heels on floor and elbows on wall. Engage core and make one long diagonal line from heels to crown of head.
3. How to Stay Fresh Halfway Through Marathon Training.
4. Inhale, lower elbows back to starting position without breaking line by dropping or piking hips.
5. Stand facing wall with forearms on wall, elbows in line with shoulders.

Modification: The split stance.
Progression: Walk feet further out.

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6. Kneeling Thoracic Rotation

Why it works: “Running requires rotation in the thoracic spine (upper spine) and stability in the pelvis,” Suskin says. This move helps with both. “Keeping your thoracic spine mobile will help prevent lower back and hip pain,” she adds.

How to do it:

1. Kneel with side to wall.
2. Build your strength for stronger running with these seven simple and effective Pilates exercises.
3. Reach both arms forward, with back of inside arm touching the wall. This is the starting position.
4. Without moving pelvis, reach arm farther from wall out to a T behind you until the back of it touches the wall behind you (or as close as possible) while staying in line with shoulders.
5. Return to starting position.
6. Repeat. Do 5 reps. Then switch sides.

Modification: Nutrition - Weight Loss.
Progression: While runners have a lot of power in their quads.

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7. Calf Stretch

Why it works: Calf stretches can help prevent plantar fasciitis, shin splints, and calf strains. This stretch, in particular, promotes length in the two calf muscles: the gastrocnemius (the belly of the calf) and the soleus (further down toward the Achilles tendon), Suskin explains.

How to do it:

1. Stand facing wall with toes about one foot from wall.
2. Place hands on wall and lean forward.
3. In addition to building a strong core, Pilates can also increase.
4. Hold stretch with back leg straight for 90 seconds trying to reach heel to floor.
5. How to do it.
6. Repeat on other side.

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