Pilates for Runners

Pilates for Runners FREE👇
https://pilatesforrunners.ac-page.com/FB7DayRunStrongerChallenge
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🏃‍♀️Helping busy runners go from injured + overwhelmed➡️strong + consistent
⏱️Short sessions that fit around real life to help you move better and keep running long term.

18/06/2026

Great exercise for runners but...

These 2 tips can really help make sure they deliver for you 👍

Hip, hamstring and single leg strength is essential for runners to be able to cope with the amount of load the body has to absorb when we strike the ground.

Sure you can get by without it, but it leaves you more vulnerable to overtraining injuries as your body has less capacity to cope.

Aim for 2-3 sets of 10-12 reps per side, and grab a weight as soon as you can 👌

Let me know how you get on!

Liz x

17/06/2026

If you're struggling to see the results you want, look at the foundations.

Getting the basics right moves the needle far more than anything else you play around with.

There's a reason all my movement is built on a foundation of Pilates. It not only improves your movement and mobility, it gives you the ground work you need to level up your strength work and running too 👍

I know I'm biased, but the results speak for themselves 😜

Liz x

17/06/2026

Hips kicking up a fuss when you need down to untie your trainers?

That's not age. It's range.

Running works your hips hard in one repetitive direction, mile after mile, and if you're not careful that narrows your overall range of movement.

These 4 exercises work on getting that range back. Go easy at first, no forcing. Big deep breaths so you stay relaxed and alow the body to feel safe with the movement, and you'll get more from every one.

Less than 10 minutes. No equipment. No faff.

Save this for after your next run. 😊

Liz x

16/06/2026

You ran at 7am. Felt brilliant.

Then you sat down at your desk, and a couple of hours later you've gone to stand up and everything's locked solid. Hips, lower back, that one calf.

It's the post-run desk seize-up.

It makes sense when you look at what running actually is. Brilliantly repetitive. Forwards. Backwards.

Same movement, same load, same muscles doing the same job, mile after mile. Then you fold yourself into a chair for four hours and ask those same muscles to do precisely nothing.

So your hips and ankles stop moving the way they're built to. They get a bit pi**ed off and grumbly. And that's the stiffness creeping in by mid-morning.

The answer isn't an hour of anything you can find on YouTube.

It's a handful of moves that can do consistently to give your hips and ankles back the range they've lost, and start building the capacity to handle the load you keep putting through them.

These are the 4 I'd start with.

And go easy with them at first. Your body isn't used to moving into these ranges yet, so there's no prize for forcing your way into the deepest version.

Ease in, stay relaxed, let the range come to you over time.

You'll get far more out of every move that way than white-knuckling into something your body isn't ready for.

Beginner. Doable. The ones that are worth doing when you've got ten minutes and you're knackered.

Less than 10 minutes.

Save this for after your next run, and share it with your favourite running mate who's reading this from a chair, slowly turning to stone. 😜

Liz x

15/06/2026

It's not your age, and the solution isn't a bunch of random stretches you came across on YouTube.

Does bending down to wrestle your socks over your toes feels like it's an Olympic event?

Or maybe crouching down to grab something off the floor has you feeling every single vertebra on the way down?

Perhaps getting out of the car after a long drive has you walking off like you've aged twenty years in one journey?

And it's easy to blame your age. Or assume it's just what running does to a body now.

But have a think about what running actually asks of you.

Forwards. Backwards. Forwards. Backwards.

Same movement. Same load. Same muscles doing the same job, mile after mile.

You get brilliant at that one narrow range of movement. And your body, being efficient, just lets go of everything you're not asking it to do. Reaching low. Rotating. Getting down to the floor and back up. Twisting round to the back seat of the car.

So when normal life asks for those movements, your body goes "we don't really do that anymore" and protests.

It's not that you're falling apart. It's that you've only been asking your body to move in one way.

The good news is bodies remember fast.

Less than 10 minutes of moving in the directions running ignores and everyday life starts feeling a whole lot easier again 👍

You don't need any equipment, and you don't need a complicated routine.

Start with 2-3 sessions a week after your runs. Follow along and over the next few days I'll share some short and easy to do sessions you can rotate between each week 🙌

Share this with your favourite running mate who also moves like a rusty robot getting out of a chair 😜

Liz x

The thing nobody warns you about a 24 hour event is that it's a rollercoaster.Good patches and bad ones, truly awful one...
13/06/2026

The thing nobody warns you about a 24 hour event is that it's a rollercoaster.

Good patches and bad ones, truly awful ones, over and over.

You feel brilliant, then 20 minutes later you're in the dark questioning your sanity and negotiating with yourself about whether you really have to keep going.

I hit the worst of it about 25 miles in. 40 miles still to go. No sleep behind me, and my brain had one job: convince me to stop.

And the tiredness only makes the maths worse. You count what's left. You compare yourself to the runners around you. You start predicting how rough mile 50 is going to feel from all the way back at mile 25.

None of that maths helps you.

Somewhere around mile 30 (what can I say, I'm a slow learner at times 😝) I worked out that the trick isn't to chase the good patches or fight the bad ones. It's to stop getting attached to either.

When you feel good, enjoy it, but don't panic when it fades, because it comes back. And when it's grim, you don't have to fix it. You just have to outlast it. This too shall pass, as the saying goes.

The other thing that got me round were five words I kept coming back to in the bad bits.

"Stay where your feet are."

I didn't run the whole lap in my head. I didn't live in the miles I hadn't done yet. I just got to the next marker on the course. Then the next one.

Because that voice telling you to stop isn't proof you've hit your limit. It's just the soundtrack every runner has.

But you never have to do the whole thing. You only ever have to do the next bit.

And the next bits, stacked up over time, are how you end up doing things your younger self would never have believed. And your older self would be proud of.

Liz x

11/06/2026

It's not your age. And it's not the first sign of a steady decline into stiffness and pain.

Bending down for your socks. Reaching into the back seat. Standing up after a long drive and feeling your hips file a complaint with anyone who'll listen.

None of it should be the hard part of your day. You just ran 10k.

You can run for an hour, no problem.

Same movement, mile after mile, your body knows it inside out. So why does folding forward to reach your feet feel like its own event?

Because running is brilliantly, relentlessly repetitive.

Forwards. Backwards. Forwards. Backwards.

The same pattern thousands of times over. Your body gets fluent in it and a bit rusty everywhere else.

The ranges of movement you don't ask for as often, sideways, rotate and open, start to feel unfamiliar.

And when a movement feels unfamiliar, your nervous system kicks off about it.

Not because you're broken. Not because of your age. Because you've stopped asking for those ranges, so it's stopped keeping them within easy reach.

The fix isn't to stop running. It's to remind your body those other movements still exist.

These 5 moves do exactly that. Back and hips, opening up the ranges running never asks for, so reaching down for your socks goes back to being a non-event.

No equipment. No faff. Less than 10 minutes.

Your body doesn't lose these movements because of the years. It loses them because you stopped using them.

Good news is, that works both ways.

Save this for after your next run and share it with the running mate whose hips have started talking back. 😜

Liz x

10/06/2026

The run's done, the kettle's on, and someone's about to need feeding, driving, or help finding their other shoe.

So when people ask what strength work I'd do if ten minutes was all I had, I don't get down on the floor.

No glute bridges. No clams. No lying on my back doing leg raises while I watch the clock. (And I'm absolutely not knocking those, I do them too!)

But running doesn't happen on the floor, and it doesn't happen on two legs. Every single stride, you're balancing and driving off one leg, over and over, mile after mile.

So if the clock's against me, I train the thing running actually asks for. Standing. On one leg.

These three do it in one short block. Core strength, hip mobility and strength, stacked together, building the capacity your hips and core need to cope with the load you put through them every run.

No faff.
You don't even need kit if it's not close to hand.

Just ten minutes to make a difference and help to build the canyon need to survive being a runner.

Because the best strength session isn't the perfect one. It's the one you'll actually do.

Save this for your next ten-minute window and send it to the running mate who swears she "hasn't got time" for strength work 😜

Liz x

08/06/2026

You started this week strong. And the plan was simple: get in some strength and mobility in so your body can handle the miles more easily.

First week, fine. Second week, fine. Third week, it's ok. Just.

But by week 4 it's gone up the creek.

Maybe work kicked up on Monday, the kids needed taxiing in three directions on Tuesday, who knows where Wednesday went. And by 9pm on Thursday you're done in.

The plan wanted thirty-five minutes you did not have. So you did nothing. And then nothing again the next day.

By the weekend the whole thing's collapsed, you feel rubbish about it, and you're back where you started.

The strength work that was meant to keep you running? Still not happening.

This is what I see go wrong for most runners when they start.

They build the plan for their best day. The Sunday-morning, nothing-on, fully-rested version of themselves who has 100% motivation because it's new and exciting.

But that's not the day that decides whether this sticks.

The day that decides it is your worst one. The day you're juggling everything and can barely string a thought together.

If the plan only survives when life is calm, it was never really a plan. It was a wish.

Consistency isn't built on the days you feel amazing. It's built on the days you can't be arsed, and you do five minutes anyway.

That's the whole point of starting small. Something so short and simple the busiest day of your week can't kill it.

No equipment. No faff.

Strength and mobility that fits around the chaos, instead of needing the chaos to disappear first.

Save this for the next time your motivation's gone pants, and share it with the running mate who starts every plan at 100% and quits by week two.

Liz x

06/06/2026

The run that should have felt easy. The legs that turned to lead instead. The two days of stiffness after a session you'd have shaken off by lunchtime six weeks ago.

Same route. Same pace. Same you.
So what changed? Not the running, because that's either the same load you had before, or you've been really careful at increasing it slowly.

Instead, maybe it's the week you had before it.

Honestly, your body doesn't keep separate accounts. The brutal work week, the broken sleep, the chaotic hormones, the mental load of holding it together for everyone else... it all comes out of the same recovery pot your running does.

And when that pot's empty, there's nothing left to do the repair work between runs.

That's usually when the niggles and injuries turns up. Not because you trained too hard. But because everything around the training left you nothing to recover with.

But that's the bit that really stings. Running is the one place that's just yours. Two hours where nobody needs anything from you.

The headspace, the freedom, the bit of the day that keeps you sane.

So when the body starts grumbling, it isn't only your legs that feel it.

Your recovery was never just about your training. It's about everything else you're carrying too.

Save this for the week life gets loud.

And share it with the running mate who's running on empty and calling it her normal.

Liz x

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