Why Performance Athletes Should Add Pilates to Their Training
When you think of training for performance athletes—whether cyclists, runners, or ultramarathoners—miles, speed work, and strength training probably come to mind. But there’s a powerful tool often overlooked that can transform performance and longevity in sport: Pilates.
Pilates isn’t just about flexibility or core strength (though it delivers both in spades). It’s about movement efficiency, breath control, stability, and resilience—all of which are essential for endurance athletes. Here’s why it deserves a spot in every athlete’s training program.
Click HERE to watch the WSPA Your Carolina segment on this topic
1. Core Strength Beyond Crunches
For athletes, “core” means more than just abs—it’s the deep stabilizing muscles that support posture, power transfer, and balance.
• Cyclists: A strong, stable core keeps the upper body quiet, allowing energy to funnel directly into the pedals.
• Runners & Ultramarathoners: Core strength minimizes wasted motion and keeps the spine aligned, even in late miles when fatigue sets in.
Pilates strengthens these deeper stabilizers (think transverse abdominis, multifidus, diaphragm, pelvic floor) that traditional gym exercises often miss.
2. Injury Prevention and Recovery
Athletes push their bodies to the limit, and repetitive movement patterns often create imbalances.
• Pilates addresses muscle imbalances, improving symmetry and joint alignment.
• It emphasizes eccentric control, reducing risk of overuse injuries like IT band syndrome, shin splints, or lower back pain.
• The focus on breath and mindful movement promotes quicker recovery and body awareness—helping athletes catch small issues before they become sidelining injuries.
3. Improved Breathing Efficiency
Breath is the bridge between Pilates and performance. Athletes who learn how to expand their lungs fully and control exhalation can manage oxygen delivery more efficiently.
• For cyclists grinding up climbs, this means steady, powerful breathing.
• For ultramarathoners, better breath mechanics help sustain endurance and calm the nervous system in long races. (for more help with functional breath work, contact Perrin White at www.breathwellbewell.com)
4. Mobility Without Bulk
Flexibility is crucial for joint health and fluid movement, but overstretching without stability isn’t helpful. Pilates builds mobile stability—the ability to move freely while maintaining control.
• Runners benefit from hip mobility paired with glute strength, reducing compensations.
• Cyclists counteract hours in a forward-flexed posture by opening the chest and lengthening tight hip flexors.
5. Mental Focus and Resilience
Pilates is as much about the mind as the body. The concentration and breathwork required carry over into sport, where athletes must stay focused under fatigue.
• Learning how to control the body in precise movement builds mental endurance.
• Pilates trains athletes to find calm in the hard moments—a skill that often makes the difference between finishing strong and falling apart.
6. Longevity in Sport
Ultimately, Pilates helps athletes train smarter, not just harder. By creating a foundation of strength, alignment, and efficiency, athletes can extend their careers, recover faster, and enjoy their sport longer.
Whether you’re chasing a podium finish, training for your first marathon, or tackling a 100-mile cycling event, Pilates can give you the edge. It’s not about replacing your sport-specific training—it’s about enhancing it. Stronger core, better mobility, improved breath, and sharper focus add up to more efficient movement and fewer injuries.
In short: Pilates makes athletes better athletes.
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