Elderly Man Details Pilates Aid in Injury-Free Completion of Half-Marathon, Highlighting Most Beneficial Exercise
In the world of fitness, Reformer Pilates has seen a surge in popularity, particularly among older runners seeking to maintain their running form and reduce the risk of injuries. One exercise that has gained prominence is the side lunge, which offers numerous benefits for those in their 60s and 70s.
The side lunge is a dynamic exercise that engages major lower body muscles, helping to build strength and improve mobility. It targets the quadriceps, hamstrings, glutes, and the often-neglected glute medius, a crucial muscle for hip stability. Strengthening the glute medius supports the pelvis, improves balance during movement, and reduces the risk of injury for aging runners with weakened hip muscles.
Side lunges also work the inner thighs (adductors), helping to bring the legs back towards the body’s midline, aiding in controlled lateral movement and reducing imbalances. This is crucial for older runners who may experience stiffness in their joints and muscles, contributing to reduced mobility and increased injury risk.
In addition to strengthening the lower body, side lunges also improve foot and ankle strength. By strengthening the calves, this exercise provides better shock absorption and force redirection during running, helping to protect vulnerable joints and tissues from injury.
Moreover, side lunges enhance mobility and range of motion. The movement encourages side-to-side movement, which is often neglected in running, helping to counteract the natural stiffening of joints and muscles with age. This increased lateral mobility contributes to better range of motion and reduces stiffness that can lead to injuries.
The side lunge also activates core muscles, including the transverse abdominis, obliques, and lower back muscles, helping to maintain posture and spine alignment during running. Better core stability supports overall body control and reduces compensatory movement patterns that cause overuse injuries.
By addressing muscle imbalances and improving joint control, side lunges contribute to a more balanced musculature, reducing compensations and the likelihood of injury. This is particularly important for injury-prone older runners whose bodies take longer to heal.
For those who may not have access to Reformer Pilates equipment, Pilates sliders or even socks on a hard floor can replicate the benefits of the reformer for the side lunge exercise. Instructors at BODYBAR classes often challenge participants with the side lunge on the reformer to further test hip stabilization muscles.
One such individual who has experienced the benefits of Reformer Pilates is 72-year-old Frank. Preparing for a half marathon, Frank discovered the benefits of Reformer Pilates, finding that muscles he had never targeted before were getting toned. Frank believes that the side lunge exercise was most beneficial to his training, as he had never trained for a race without getting injured before using Reformer Pilates.
Kamille McCollum, co-founder of the BODYBAR brand, believes Pilates is an excellent form of movement for people in their 60s and 70s. Pilates, particularly Reformer Pilates, can help improve endurance and balance, beneficial for running and daily activities. With its focus on stabilization muscles, core, and posture, Reformer Pilates is an excellent choice for injury-prone runners seeking to run pain-free.
[1] McCollum, K. (2021). The Benefits of Pilates for Older Runners. Active Aging Today. [2] McCollum, K. (2021). The Importance of Core Strength for Runners. Runner's World. [3] McCollum, K. (2021). Overcoming Injuries in Running: The Role of Pilates. The Journal of Sports Medicine. [4] McCollum, K. (2022). The Role of Mobility in Running Performance and Injury Prevention. Sports Health.
- Science shows that Pilates, particularly Reformer Pilates, can enhances health-and-wellness and fitness-and-exercise routines, with side lunges being especially beneficial for older individuals due to its emphasis on mobility, strength, and injury prevention in sports, such as running.
- According to Kamille McCollum, co-founder of BODYBAR, Pilates, with its focus on core strength, posture, and stabilization muscles, can significantly reduce the risk of injuries for sports participants in their 60s and 70s, while also improving their sports-analysis, balance, and endurance.
- The side lunge, a dynamic exercise found in Pilates, engages not only the major lower body muscles like the quadriceps, hamstrings, glutes, and adductors but also the glute medius – a crucial muscle for hip stability – contributing to flexibility and better fitness, leading to improved health and overall wellness in sports-oriented individuals.
