Pilates for runners

Running is popular and accessible form of exercise for many people of all ages. However, runners can be at risk injury due to poor technique and therefore prone to developing pain or discomfort as a result of muscle imbalance or uneven gait cycles. Due to the high impact nature of running, preexisting injuries, weaknesses, imbalances, or pathologies can also be exacerbated through running regularly.

Pilates works well as a complementary form of exercise for runners of all abilities- ranging from professional athletes to those who run for fitness and fun.  Pilates is recommended as a method of preventing or recovering from injury as well as improving running performance and technique.

Running injuries most often arise from a number of causes such as muscle imbalances, overused/underused muscles, uneven gait patterns, limited range of motion in the knees, hips, or ankles, or the sudden increase in load bearing requirement of the joints when first beginning a running program.

Pilates’ focus on carefully controlled and mindful exercises makes it ideal for those recovering from injuries or surgery, as well as those with ongoing conditions and pathologies. Instructors make use of a wide range of Pilates exercises that can help those with knee, hip, and ankle injuries to recover and improve functionality as well as maintain general fitness. More importantly, Pilates can help to prevent such injuries by addressing areas of concern before they become problematic.

Pilates comes in to assist runners to correct muscle imbalances and to improve technique through exercises targeted at specific muscles and muscle groups.  The focused approach that a good Pilates programme offers  will aim to build strength and endurance, correct imbalances, improve joint stability and range of motion, and to help to release tight muscles. Pilates also assists to correct or improve problematic muscle recruitment patterns and aids in the  improvement of fluidity of movement. Due to its strong focus on form, Pilates can help with alignment issues, knee tracking, and joint stability. Pilates is also great for improving general fitness in order to prepare your body to begin running regularly and can help to improve performance of both beginner and seasoned runners though breath control and efficiency. By increasing awareness and mobility of the musculature surrounding the rib cage, Pilates improves breathing techniques and therefore has the potential to also improve running. By addressing each of these concerns, Pilates can help to reduce pain and discomfort during and after running as well as improving speed and endurance.

If you are a runner or suffer from a running-related injury you can contact us to discuss how Pilates might benefit you or book an individual assessment to discuss you needs and goals with one of our experienced instructors.  We also encourage running coaches, personal trainers and other exercise professionals to consider taking a Pilates Short Course to add these skills to your existing repertoire.

Benefits of mat Pilates

Pilates can promote better general fitness through improved strength and endurance, balance, flexibility, and posture-  all preparing the body to be better able to engage in tasks of day-to-day life.

Pilates is also an effective method for managing or improving functional limitations resulting from injury, surgery, or existing pathologies. Pilates provides a well-balanced approach to exercise, working all areas of the body as needed, as well as encouraging mindful and controlled movement. This is in addition to all the health benefits that go along with improving and maintaining good physical fitness, maintaining healthy weight and reducing risk of developing chronic disease.

Mat Pilates is great for healthy bodies aiming for general fitness or improvement in specific areas as well as those with injuries or pathologies that need to be catered for or targeted for improvement.

Pilates is a versatile and effective method with a strong focus on:

  • Core stability and strength
  • Pelvic floor awareness and control
  • Safe, efficient, and effective execution of exercises
  • Breath control
  • Body awareness and mindful movement

Mat Pilates has a number of benefits over other forms of Pilates, such as the ability to achieve the same goals as equipment-based Pilates at a lower cost. Mat Pilates gives the client the ability to perform exercises at home without expensive equipment. Traveling or lacking time to make it to the gym do not interrupt your exercise schedule, as mat Pilates can be completed anywhere there is enough floor space!  Many people do a Mat Pilates workout in the bedroom, hotel room, or even on the floor of the office during a lunch break.

A well planned mat class or home exercise program can work all areas of the body as well as be designed to meet an individual’s needs.  Individualised mat programs are a powerful tool for addressing a particular individual’s needs and goals with the ability to cater to injury, pathologies, imbalances, and other idiosyncrasies.

Mat work is most common in group classes but many Physiotherapists and Allied health practitioners will deliver individually designed exercise programs.

If you are interested in becoming a Mat Pilates Instructor, Tensegrity Training offers the 52728WA Certificate IV in Contemporary Pilates and Teaching Methodology, which covers the essential skills and knowledge for executing and instructing Pre-Pilates and Traditional Pilates Matwork exercises. Visit our website or contact us to discuss our training options, we would love to hear from you!

Tensegrity Studio Pilates offers both individual and group sessions across a wide variety of formats, including mat, equipment, barre, and pool classes (and more!). If you would like to discuss further how Pilates can benefit you, feel free to speak directly to us via phone or email or book an individual consultation and with one of our experienced instructors.

What is Clinical Pilates?

Pilates is a method of exercise and movement reeducation based on interpretations of the work and teachings of Josef Pilates. Clinical Pilates is method adapted for therapeutic use by various health and fitness professionals and can be a form of specific exercise. It involves the use of specialised Pilates equipment to sup- port and guide the movement for the exercises. Clinical Pilates can include exercises that focus on trunk flexion, trunk extension, abdominal and back strengthening, and motor control or stabilisation.

Clinical Pilates is where Pilates programs are used as therapeutic exercise incorporating a wide range of Pilates exercises from Matwork to exercises performed on the entire range of Pilates equipment that focus on restoring and maintaining strength, endurance, flexibility, stability and balance. This was the initial premise of the Pilates method as developed by Joseph Pilates. The goal of Pilates is to provide exercises that will improve the bodies function and fitness and all comprehensive Pilates programs will include therapeutic exercises to return an injured client to a fully functioning, pain-free state as well as improve the individuals’ level of fitness.

This is what you will be able to do after training with us…..

Pilates Workshops for Teachers

Many practitioners, both new and old, are occasionally looking for workshops or ways to learn new skills. It is a fantastic way to bring different exercises or new techniques back to your studio or to the place where you work, and a excellent opportunity to re-discover your love for movement, teaching and wellness.

Tensegrity training offers a vast range of Short Courses and Government Accredited Qualifications for practitioners who already in the Pilates and movement industry or who would like to join these dynamic and ever growing specialties.

At the Pilates Qualification level we offer comprehensive courses in Pilates such as:

Certificate IV Instructor Training Course. This covers the essential skills and knowledge for executing and instructing Pre-Pilates and Pilates Traditional Matwork exercises and programs in a safe, effective and contemporary manner. Upon completion, graduates will receive a Certificate IV (52728WA) which is a nationally recognised qualification.

Diploma Instructor Training Course. This course will equip you with the skills and experience to be a capable Clinical Pilates Studio Instructor. The course will provide you with client assessment skills, exercise prescription, advanced teaching techniques, as well as a solid understanding of anatomy and physiology and associated pathologies.  This course covers all the Pilates equipment- The Reformer, The Cadillac, The Wunda Chair, The Barrel and smaller items such as the Roller and the Magic Circle.

Integrated Diploma Pilates Instructor Course. This is the integrated version which includes both the Certificate IV (52728WA) and the Diploma (10596NAT).  This course allows you to complete both qualifications and prepares you for entry into the Pilates industry- either as a highly skilled employee, or ready to open you own Pilates-based business.   Upon completion you will have receive a Certificate IV (52728WA) and the Diploma (10596NAT).

At the Short Course level we offer comprehensive courses in Pilates and Somatics:

For those who would prefer a Short Course for professional development or selective upskilling, Tensegrity Training also offers a range of ½ day, 1 day, 2 day and 3 day Courses, suitable for those who wish to add to their existing Pilates certification with some postgraduate study, or for those Allied Health professionals looking to add to their practice with a Nationally Recognised Professional Development Short Course for professionals in the Allied Health field.

Pilates Group Reformer Instructor Training Course. This course will enable you to safely teach clients in the group fitness context using the Pilates Reformer.  This multi-day Short Course will equip graduates with the skills required to develop into exceptional Pilates Professionals with knowledge and confidence to run Reformer-based classes and also articulate into the Certificate IV (52728WA) and the Diploma (10596NAT) in the future.

Barre-MindBody (Barre). In this course, you will be introduced to an intensive Barre workout incorporating movements choreographed to contemporary music. It is a total body workout for movers of all levels and a great deal of fun to teach, adding some spice to your weekly classes.  The fundamentals of Pilates are incorporated in a dynamic and exciting format.

Barrels Repertoire. Barrels are very versatile pieces of equipment and are used to challenge and provide variety for clients. In this half day course, you will learn to use Barrels exercises to cater to different levels of fitness and extend your clients.

Small Equipment/ Apparatus. This course will add huge variety to your classes. The course covers over 100 exercises ranging from rehabilitation-based repertoire to some very challenging advanced exercises to really extend your clients.

Cadillac Repertoire. This piece of equipment is great for rehabilitation, challenging clients or adding variety to classes in the studio or clinic. During the course, you will learn the full Cadillac repertoire from beginner through to advanced level.

Pregnancy in Motion. This course allows you to enhance your knowledge and skills when working with pre and post natal clients. This course takes you to the next level, covering specific pregnancy programming and issues to give you more confidence in instructing your pre and post-natal clients and providing dynamic active pelvic floor training

Somatic Movement Education.

This course is designed for practitioners looking to enhance the Somatic dimension of their work with clients. Somatics is a mindful technique, which facilitates greater mind-body integration, ease of movement and freedom in the body. This Somatic Education Unit introduces the somatic self, some somatic theory and exercises for assessing and somatically changing bodies so that they are free of the destructive effects of over contracted muscles and negative movement patterns.

For any questions on the courses offered, including dates and locations for training, please contact Tensegrity Training on [email protected] or call 0400 600 360.

Pilates Certification Cost

Pilates is a fast growing industry with the potential to provide a wide range of employment and business opportunities for new graduates.  Depending on the route you decide to take to gain a Pilates Certification, the cost varies greatly with the biggest differences hinging on a few factors: primarily, recognition of the course you wish to undertake.   Is the course a Government Accredited Qualification? And if so, at what AQG level is the course?  While there are also a large number of un-accredited Pilates courses out there, we will focus on the Government Accredited Qualifications and what they include.

The most popular Course pathways are listed below, and it is always important to consider the course content, delivery location and post course employability for each qualification to make the best and most informed decision.

Pilates Certifications

Group reformer: This is a relatively new qualification within the Pilates industry. The teacher training is generally quite short and costs less in comparison to the more in depth courses which will be described later. A graduate from a Group Reformer Instructor Course will deliver classes that are generally high energy and fitness-based with groups of 5+ Reformers in a studio/room.  This is usually from one generalised program which the instructor will oversee. So if you don’t have the time for the longer qualifications and wish to start working ASAP, this can be a quicker way to enter the workforce. The only potential disadvantage of this training option is are that an instructor who is only trained in Group Reformer Pilates are more common in the workforce, so a jobs may be more competitive, and some finer details of the Pilates method framework may not be covered in the course curriculum.

Certificate IV: Widely considered to be the most appropriate starting point and introduction to Pilates, a Course at the Certificate IV level should cover mat work, the fundamentals of the Pilates method as devised by Joseph Pilates and should also include attention to teaching methodolgies and client management.  Some Certificate IV courses also include ‘small apparatus’ such as the Magic Circle, the Foam Roller and other tools such as Balls and Bands. Graduates from a qualification at this level will be able to teach group mat classes and provide client rehabilitation for some pathologies, depending upon the depth of the material covered within the course. A Certificate IV level course takes slightly longer than a Group Reformer Instructor Training Course, however, a Certificate IV graduate will be eligible for membership with a range of Professional Association, and by extension, legally able to acquire the necessary insurances for working with the public. Starting a business as a Pilates Matwork Instructor is also a more cost effective than as the Group Reformer Instructor as the initial capital outlay costs of mats and apparatus is a fraction of the cost compared to even one reformer.

Diploma: A qualification at the Diploma level can present additional job opportunities for graduates as compared to the previous two Qualifications mentioned above.  Although a Course at the Diploma level is more in depth, longer and more expensive, the investment in the skills and knowledge which are included in a Diploma level qualification can deliver additional career and employment benefits in the longer term.

A Diploma course should include everything described about the Certificate IV Qualification, with the addition of tuition on all aspects of the equipment repertoire, and a more in-depth exploration of anatomy and pathology as well as aspect of pre and postnatal care. With this qualification graduates can do anything from working within a studio environment to starting a Pilates-based business to working alongside a Physiotherapist/Chiropactor/Osteopath or another allied health practitioner.

With some thought being given to time and financial constraints, there are important aspects of all training programs that should be considered prior to enrolling.   We encourage everyone to make sure you choose a course and organisation that offers you the quality training needed to become a confident, employable instructor.   Make contact with the trainer providers you are interested in and ask them questions about their graduates and about the things that you will learn in their training programme.  We wish you all the best in your Pilates journey!