Utah is a runner's paradise. From the Bonneville Salt Flats to the trails around Alta and Brighton, from the Moab Desert to the streets of Salt Lake City, Utah offers incredible running experiences. But high mileage comes with injury risk. Here's what every Utah runner should know about Pilates as cross-training.
The Runner's Problem: Imbalance & Weakness
Running is an incredible workout, but it's also highly repetitive. You're moving primarily in the sagittal plane (forward and backward), which means certain muscle groups get heavily developed while others atrophy.
What running strengthens:
- Quadriceps (front of thigh)
- Calf muscles
- Hip flexors
What running neglects or weakens:
- Glutes (especially hip abductors)
- Hip external rotators
- Core stabilizers
- Back extensors
- Lateral hip stabilizers
- Single-leg balance stability
This creates a biomechanical problem: strong quads and weak glutes lead to knee valgus (inward knee collapse), hip instability, and lower back strain. These are the classic running injuries: ACL strain, patellofemoral pain, IT band syndrome, and lumbar pain.
Why Pilates Is Perfect for Runners
Pilates addresses every weakness and imbalance runners develop:
1. Core Stability
A strong core is the foundation of efficient running. Every stride depends on core stability to transmit force from your upper body through your legs. Pilates extensively trains core stabilizers in multiple planes of motion.
Benefit: Improved running economy (using less energy per stride), better posture, reduced lower back strain.
2. Glute Activation
Pilates focuses heavily on hip extension and hip abduction, directly addressing the glute weakness that plagues runners. Glutes are essential for stabilizing the pelvis during single-leg stance, controlling internal femoral rotation, generating power during sprinting, and protecting hip and knee joints.
Benefit: Injury prevention, increased running power, faster sprint speeds.
3. Hip Mobility & Stability
Runners are often tight in hip flexors (from repetitive flexion) while weak in hip abductors and external rotators. Pilates trains the full hip complex in multiple planes.
Benefit: Greater range of motion, better hip mechanics, reduced IT band and hip pain.
4. Single-Leg Stability
Since running is essentially a series of single-leg hops, strength and stability on one leg is critical. Pilates extensively trains unilateral (single-leg) movements.
Benefit: Reduced injury risk, improved balance, more efficient force transfer.
5. Low-Impact Strengthening
Pilates uses controlled, resistance-based movements without the impact of pounding pavement. This allows you to build strength while giving your joints recovery from running impact.
Benefit: Hard training stimulus without additional impact stress.
The Science: What Research Shows
Multiple studies confirm Pilates benefits for runners:
- 2019 JAMA Study: Runners who added hip-strengthening exercises (like Pilates) had a 50% reduction in knee injuries compared to control groups
- 2018 Journal of Sports Medicine: Core stability training (Pilates focus) improved running economy by 3-4%, equivalent to a significant performance boost
- 2020 Sports Medicine Review: Runners with strong gluteus medius (heavily trained in Pilates) had significantly better running mechanics and fewer injuries
- 2021 Applied Sciences: Cross-training with resistance work (Pilates) prevented muscle imbalances that lead to injury
Running Performance Benefits
Beyond injury prevention, Pilates measurably improves running performance:
- Speed: Stronger legs and glutes directly translate to faster running speeds and improved sprint capacity
- Power: Pilates builds the force-generating capacity needed for hills and accelerations
- Efficiency: Better core stability and mechanics reduce wasted energy, allowing you to run faster longer
- Endurance: Stronger muscles fatigue more slowly, delaying the pace degradation that happens late in long runs
- Recovery: Balanced muscle development reduces compensatory strain and speeds recovery between runs
Why Utah County Runners Need Pilates
Utah's running environment is uniquely challenging. Between the 4,500-foot elevation in Pleasant Grove and the brutal hill climbs up into the Wasatch Mountains, Utah County runners face demands that flat-terrain runners never experience. Events like the Utah Valley Marathon, Hobble Creek Half, and dozens of local 5Ks create a competitive race culture where runners are constantly pushing for PRs.
Traditional Pilates studios focus heavily on flexibility and mobility—which runners certainly benefit from. But Utah runners also need serious strength and power to handle elevation changes, technical trails, and long training blocks at altitude. That's where The Park's high-intensity ParkCore method delivers an advantage: heavy spring resistance, time-under-tension strength training, and glute-focused movements that build the running-specific power traditional Pilates overlooks. You get the mobility benefits plus the strength capacity to actually get faster.
Where Utah County Runners Cross-Train: Studio Comparison
Not every Pilates studio is designed for athletes. Here's how the major options in Utah County stack up for runners:
Club Pilates (Pleasant Grove & Lehi)
Franchise model with 12-15 person classes. Offers a consistent experience with a standardized curriculum. Good for general fitness, but the large class sizes mean limited individual form correction—important when runners have specific imbalances. Their "Reformer Flow" classes lean toward flexibility over the heavy resistance runners need for power development.
Mountain West Pilates (Pleasant Grove)
Traditional independent studio with smaller classes and a rehabilitation-oriented approach. Excellent for injury recovery, but the gentle intensity may not provide the strength stimulus runners need for performance gains. Better suited for runners coming back from injury than those looking to get faster.
HOTWORX (Lindon) & Brick Canvas (Lehi)
Hot Pilates and hybrid studios that combine heat with movement. The heated environment can feel great for flexibility, but adding heat to high-intensity work increases dehydration risk for runners who already lose significant fluids during training. Not ideal as a primary cross-training modality for serious runners.
The Park Pilates — ParkCore (Pleasant Grove)
8-person max classes with heavy spring resistance and time-under-tension training. Specifically designed for athletes and active people who need strength, not just flexibility. Glute-focused programming directly addresses the imbalances runners develop. The smaller class size means your instructor can identify and correct the specific movement patterns that lead to running injuries.
Why Intensity Matters for Runners
Traditional Pilates studios emphasize flexibility and controlled movement—valuable, but not enough for runners who need to build real glute and hip strength. Research shows that heavy resistance training (the foundation of ParkCore) produces greater gains in running economy than low-load exercise. You need muscles strong enough to absorb impact mile after mile, and gentle spring work alone won't get you there.
How to Program Pilates for Runners
Frequency
Aim for 2-3 Pilates sessions weekly. This is enough to create strength adaptation without adding excessive fatigue on top of your running volume.
Timing
Schedule Pilates on easier running days or rest days, not on top of hard workouts. Your body can handle Pilates + easy running on the same day, but Pilates + interval training is overload.
Intensity
High-intensity Pilates (like ParkCore) is ideal for runners because it provides a strong stimulus in minimal time without impact. 45 minutes of focused Pilates is equivalent to 60+ minutes of running in terms of fatigue.
Focus Areas
Prioritize exercises that target:
- Hip abduction and external rotation
- Glute activation in multiple planes
- Core stabilization and anti-rotation work
- Single-leg balance and control
- Hip flexor lengthening
Example Weekly Schedule for a Runner
Weekly Training Structure
- Monday: Pilates (45 min) + easy run (30 min)
- Tuesday: Hard run or intervals (60 min)
- Wednesday: Easy run (45 min)
- Thursday: Pilates (45 min) + easy run (30 min)
- Friday: Easy run (40 min)
- Saturday: Long run (60-90 min)
- Sunday: Rest OR Pilates (45 min)
This approach gives you 2-3 dedicated Pilates sessions while maintaining your running volume. The Pilates becomes your primary strength and stability work, replacing or enhancing traditional gym sessions.
Common Running Injuries Pilates Prevents
Patellofemoral Pain (Runner's Knee)
Caused by knee valgus. Glute strength training (core of Pilates) directly addresses the biomechanical cause.
IT Band Syndrome
Often a symptom of weak hip abductors. Pilates extensively strengthens lateral hip stabilizers.
ACL/MCL Strain
Weak glutes and poor core stability increase ACL injury risk. Pilates addresses both.
Plantar Fasciitis
Often related to weak glutes and core (poor shock absorption). Pilates improves whole-body mechanics.
Lower Back Pain
Common in runners with weak cores. Pilates's primary focus is core stability.
Perfect for Utah's Running Community
Whether you're training for the Salt Lake City Marathon, running trails in the Wasatch Mountains, or competing in local 5Ks, Pilates is the ideal cross-training complement. Utah's running community is passionate and competitive - Pilates gives you the edge. Whether you're coming from Lehi, American Fork, Orem, or Provo, The Park in Pleasant Grove is 5-15 minutes away.
The most successful runners don't just run. They build the strength and stability to run injury-free and faster. Pilates is how you do that.
About the Author
Dillen Erb is Co-Founder of The Park Pilates in Pleasant Grove and holds a B.S. in Exercise Science. He works with many runners and athletes in Utah County. The ParkCore method builds the strength and stability runners need while maintaining flexibility and movement quality. Located in Pleasant Grove, serving Lehi, American Fork, Orem, Provo, and all of Utah County.