Running is not just fast walking.

While walking keeps both feet on the ground most of the time, running is a series of controlled flights. You’re constantly shifting your entire body weight from one leg to the other with every stride. That means the load on each leg is much higher, and your body needs to be strong, stable, and well-aligned to handle that force.

That’s why runners need more than just cardio fitness. They need strength. Especially around the hips, core, and pelvic floor.

Why stability matters when you run

If you’ve recently given birth or have noticed that you're leaking a little when running or jumping, chances are your pelvic floor and deep core need targeted attention.

Each time your foot hits the ground while running, the impact pressure increases, and that pressure transfers directly down through your pelvis. Without proper support from your core, hips, and pelvic floor, the risk of discomfort, poor running form, or injury increases significantly.

And the solution isn’t necessarily high-intensity workouts. It’s smart, specific training.

As a physiotherapist and Pilates teacher with more than 20 years of experience, I’ve seen it again and again: many women, whether new mothers, busy professionals, or lifelong athletes, lack the core and hip stability needed to feel strong and confident in movement.

My story: from injury to running with joy

I know what it’s like. I’ve been injured. As a young dancer, I struggled to get back to movement after pain kept coming back every time I tried. That experience led me to become a physiotherapist.

Later, after becoming a mother, my body changed again. I didn’t feel the same. But with the right approach, I found my way back and now I run more than ever.

Today, I love running. I feel powerful, aligned, and pain-free, not because I train harder, but because I train smarter. Pilates is my foundation.

It gives me the control, coordination, and strength to run well and enjoy every stride.

3 Pilates Exercises for Stronger Strides and Fewer Injuries

These three exercises may seem simple, but they are targeted and effective. And that’s the point. They help you build strength where it matters most.

1. Shoulder Bridge

  • Strengthens your glutes and hamstrings
  • Trains pelvic control and alignment
  • Great for supporting your stride and absorbing landing forces

Tip: Try holding at the top for 3–5 breaths and slowly lowering down to feel the muscles really engage. You can also place a pillow between your legs to activate your inner thighs more, which can help engage your pelvic floor.

2. Side Kick

  • Activates the hip stabilisers (glute medius)
  • Improves lateral control and stride balance
  • Helps prevent knee, hip, and lower back issues

Tip: Keep your pelvis stable and avoid rocking. Slow, controlled movement is key here.

3. Scissors

  • Builds deep core strength and pelvic control
  • Challenges your abdominal stability as the legs move
  • Promotes better coordination between breath and movement

Tip: Keep your back long and your ribs soft, don’t rush it!

These movements target the deeper layers of muscle that support your pelvis, spine, and stride. Just a few minutes a day can make a huge difference in how you run and how you feel.

You don’t need to train harder to become a better runner.
You need to train smarter. And that starts with control, alignment, and strength – from the inside out.

If you’re returning to running after pregnancy, injury, or a long break, I see you. I’ve been there. That’s why I created my FysioPilates programs to help women rebuild strength and confidence in their bodies in a safe, supported way.

Would you like a personal plan or video guidance?

I offer both in-person sessions and access to my online Pilates studio.

📩 Reach out to me if you’d like help finding the right path for you.
Let’s make your next run feel stronger, safer and more enjoyable.