Short answer
Pilates can fit well into marathon training as a low-impact session that supports trunk control, hip stability and mobility. It works best as a supplement. The bulk of your plan still needs easy and long runs, and most runners also benefit from some heavier strength work, such as the off-season running strength training plan. See our look at whether Pilates is good strength training for runners for that distinction.
What it can add
- Late-race trunk endurance. Holding posture as fatigue builds is a common struggle in the final miles.
- Hip and glute stability. Marathoners cover many repetitive single-leg strides, so steady hips matter. Hamstring strength exercises for runners are a good companion.
- Mobility. Gentle range-of-motion work can offset the tightness that high mileage builds.
- Awareness. Learning to feel asymmetries can help you adjust before niggles grow.
- A low-impact session. It lets you train without more pounding when your legs are tired.
Runner-oriented sources often highlight lateral hip stability as something running alone does not train much, since running is mostly forward movement.
Fitting it into your plan
Base phase. This is the best time to learn the movements and build the habit. Two sessions a week is manageable.
Build phase. As mileage and intensity rise, keep Pilates sessions short and gentle if you feel tired. One or two sessions of 20 to 30 minutes is typical.
Peak weeks. Keep it to a maintenance dose. Prioritize recovery, and skip or shorten sessions if your legs are heavy.
Taper. Gentle sessions can keep you loose, but do not try new or unusually challenging exercises in the final week or two.
Session placement and length
- Put it on an easy run day (you can gauge easy effort with heart rate zones), or after an easy run, rather than before key workouts or the long run.
- Avoid a hard, leg-heavy reformer class the day before a race or long run.
- Twenty to thirty minutes is enough for most runners. Even 10 minutes can help on busy days; see whether 10 minutes of Pilates a day is enough.
Sample 20-minute session
- Breathing and pelvic tilts, 2 minutes.
- Bridges with a slow lower, 2 minutes.
- Side-lying leg lifts and clamshells, 4 minutes.
- Single leg stretch and modified hundred, 4 minutes.
- Leg circles, 3 minutes.
- Gentle hip flexor and hamstring stretches, 3 minutes.
- Child’s pose and spinal rotation, 2 minutes.
Stop if anything hurts, and consider a qualified instructor or physiotherapist if you have a running injury.
The rules you may see mentioned
Several “rules” turn up in this topic, and they are not one standard system:
- 80/20: In running, this usually refers to doing about 80% of training at easy effort and about 20% harder. It is not a Pilates rule.
- 10-20-30: In running, this is an interval method that alternates easy, moderate and hard efforts of 10, 20 and 30 seconds. It is not a Pilates standard either, as discussed in our 10-minutes article.
- 3-3-3: Definitions vary between coaches and websites, so check the source before following it.
When in doubt, check who wrote the rule and what they mean by it.
Common mistakes
- Trying a very hard class right before a big run.
- Doing too much new movement late in the plan.
- Treating Pilates as a replacement for strength training or for easy mileage.
- Ignoring pain signals.
FAQ
Is Pilates good while training for a marathon?
For many runners, yes, as a gentle supplement. Keep it manageable and adjust with how your legs feel.
Mat or reformer?
Either works. Mat is cheaper and easy to do at home. Reformer adds resistance. See reformer Pilates benefits.
Does it count as cross training?
It can. Read whether Pilates is cross training for the broader picture.