3 Quick Tips for Runners

1. Active Stretch

Why stretch cold muscles? Before running, warm-up the muscles you use while you run. Hip Rolls (engages glutes & hamstrings, while stretching hips and quads), Plank/Downward Facing Dog (engages abs while stretching hamstrings and calves) are two great exercises to do before you head out for a run.

2. Work those Glutes!

Knee injuries tend to be the most common among runners, and are often the result of weak glutes. Side Leg Series, Clam and Single Leg Lunges are all great options to strengthen your glutes, hips, and help prevent injury.

3. Roll It Out…

I know it doesn’t always feel good, but for runners in particular, myofascial release can be just as important as traditional stretching.  Grab a foam roller and roll out your IT bands, quadriceps, hamstrings, glutes and calves.  Include this in the time allotted for your workout or run, and try committing to rolling out or stretching through two of your favorite songs!

Just for fun, tell us what your favorite Pilates exercise is?

I am really liking Reverse Knee Stretches right now. It’s a great exercise for beginners who are trying to connect to their core, but has so many modifications and progressions to keep it fresh and challenging for my veteran clients.

Tara Gillespie has been teaching Pilates at Harmony since 2004, and since then has also become certified to teach Cardiolates®, Xtend Barre® and TRX®. You can read more about Tara here. 

Amanda Seyfreid says that Pilates is her weekend workout, because she “loves the stretching and toning, and feeling long and lean”.

Anna Faris told InStyle Magazine, “I think I was the last woman in Los Angeles who hadn’t done Pilates,” says Faris. “It really changed my body!” Starting about six weeks before filming a movie with lots of skimpy outfits, Faris worked with her Pilates instructor six days a week and was thrilled with the results.

Cameron Diaz’s longtime trainer Teddy Bass says that she uses a mixture of Pilates, cardio, and weight training to stay in shape: “That seems to be the best combination for women over 30,” he explains. “Women need weight – it’s great for building the butt. And elongation and smallness is tapped by doing Pilates.” When it comes to Pilates, Cameron loves a combination of mat and Reformer work.

FitSugar.com shares that Mandy Moore exercises her body by going on hikes and doing Pilates three or four times a week, and she achieves mental health and happiness by receiving regular acupuncture sessions and going to therapy. She loves acupuncture and says, “It’s so restorative. It brings me back to myself.” It’s clear that Mandy is doing everything she can to take care of herself, and her efforts are paying off.

Sandra Bullock told InStyle that whenever she’s in LA, she makes her Pilates classes a priority. She also relied on the workout when she wanted to get in shape for her role in The Proposal; she wanted to look strong, but also feminine for her swimsuit scenes.

We say, take their word for it!

Looking for a celeb inspired workout this spring? Visit our website to sign up for a Pilates session!

Client Question:

“I sit at a desk all day long, and get stiff after a while. Are there any Pilates moves I can do in my office chair to help?”

Honestly, the best thing I can suggest is GET UP! Take 5 minutes to walk around and get yourself some water (staying hydrated will help you feel less sluggish). But if you’re tied to your chair, give these a try:

Start seated towards the front of your chair with both feet planted on the floor sit bone distance apart. Maintain equal weight on both sits bones and a neutral pelvis throughout.

Spine Stretch Forward

Rest your hands on top of your thighs, or allow your arms to hang heavy by your side. Inhale to nod your chin and as you exhale, slowly round your spine forward one vertebrae at a time to stretch through your middle back. Stay for a few breaths before re-stacking your spine to vertical.

Breast Stroke Prep

Place your hands behind your head at the base your skull, and inhale to gently traction your spine up and extend your upper back pointing your breastbone to the ceiling. Exhale to return to vertical.

Mermaid

Inhale to reach both arms long to the ceiling. Grab your left wrist with your right hand and as you exhale, gently pull, allowing your spine to arc to the right. Inhale to stay and focus on the stretch through your ribs before you exhale to return vertical and repeat to the second side.

Piriformis Stretch

Cross your right ankle over your left thigh, then exhale to lean forward as far as you are able to maintain a neutral spine. If you’re not busy typing, writing, or holding the phone, you can also gently press your right hand onto your thigh bone to increase the stretch. Hold for a few good breaths imaging your thighbone lengthening out of the hip socket and your spine getting longer tail to head before stacking your spine to vertical and switching sides.

Repeat each move 2 or 3 times and you should feel looser and more connected in no time!

Just for kicks, tell us what your favorite Pilates exercise and why?

There are many contenders, and this answer changes every day (sometimes more!) depending on how my body feels, but I’m always a big fan of Spread Eagle on the cadillac. I love the articulation and the great extension at the top. Plus, it makes me feel very strong and empowered!

Thanks to Katie Y. for her tips! Katie has been a Pilates instructor at Harmony Mind Body Fitness since 2007, and you can read her instructor bio by clicking here.

Photo credit: Kimberly Guerrero

We recently chatted with Sally Murphy, who has been a Harmony client since 2007, to get her take on why Pilates is such an important part of her life. Sally is a gifted actor, and has been a Steppenwolf Ensemble member since 1993. Take a peek at what she has to say…

What do you love about Pilates and what are the benefits it provides for your life, profession, etc.?

Pilates is my happy drug. I count it as the best part of my week, and a week without it is very sad! There are the obvious benefits: fitness, strengthening, greater flexibility. I’m grateful for all of these elements, but what I think I enjoy most is the discipline of Pilates; learning the method and getting better. I admit, I’m a perpetual student.

What is your favorite Pilates exercise?

Gosh, that’s hard. I love anything with the pole! And when is Short Spine ever bad? I can tell you my least favorite: Teasers! They are the bane of my existence!

What do you enjoy about your sessions at Harmony?

Harmony is an extraordinary studio. Perfectly named, as one feels such peace there. Best of all are the exceptional instructors. World class. I’ve been going to the studio for 5 years and have adored every moment.