Why Runners Need Core Endurance: A Pilates Instructor's Perspective

If you’re a runner in Durham or Chapel Hill—whether you’re training for your next 10K, building mileage after an injury, or simply trying to stay consistent—you’ve probably heard someone tell you to “strengthen your core.” But what does that actually mean? And why is core endurance just as important as core strength for runners?

As a Pilates instructor who works with many local athletes, I see the same pattern over and over: when runners improve their core endurance, their stride efficiency improves, their breathing opens up, and their aches and pains start to fade. Here’s why.

A Long Run Requires a Long Spine

Most runners don’t “lose form” because they’re weak. They lose form because their core endurance fades mile after mile.

When the deep core and postural muscles fatigue, the spine compresses: shoulders round forward, the pelvis tucks, and the torso collapses into a shorter shape. And the moment the spine shortens, everything about the run becomes less efficient.

Pilates trains you to maintain a lengthened spine over time, not just for a few reps. And this is the foundation of strong, effortless running mechanics. It helps:

• Keep your pelvis and ribs aligned, preventing low-back strain

• Allow the torso to rotate freely, improving running rhythm

• Reduce impact forces, ensuring your joints feel better during and after the run

This is why so many runners notice they feel taller, lighter, and smoother on their very next run after a Pilates session.

Longer Spine = Longer Stride

Stride length isn’t just a hip-flexor issue—it’s a posture issue.

When the spine collapses forward, the legs can’t extend fully behind the body. You end up taking shorter, choppier steps, which requires more effort and can make you feel like you’re working harder than your pace reflects.

A lengthened spine instantly unlocks your stride.

Pilates builds the endurance needed to hold that positioning, so you maintain your natural stride—not just at mile 2, but at mile 10 or 20.

This is one reason athletes in running-heavy sports like soccer, football and tennis see such big gains from Pilates: better posture equals better power transfer.

Fuller Breaths = More Oxygen = Better Performance

A strong, organized core gives your diaphragm room to do its job. When your spine shortens and the ribs collapse, your breath becomes shallow—your body literally can’t take in the air it needs. You'll know what I mean if you've ever felt tight in the chest, or like you can’t quite take a full breath during a run.

Pilates teaches breathing that supports movement. When the ribcage has space and the spine stays long, your lungs can expand more fully, delivering more oxygen with every inhale. And this means:

• Better endurance and recovery

• Less tension in the neck and shoulders

• A calmer, more efficient running rhythm

  
  

Breathing is one of the most overlooked performance tool for runners and running athletes—and Pilates is one of the best ways to train it.

Why Pilates Works So Well for Running Athletes in Durham and Chapel Hill

Between long workdays and inconsistent cross-training, athletes often end up with the same pain points: tight hips, sore backs, and cranky knees. Pilates builds the endurance and postural support that most runners are missing—not by adding more volume to your training, but by making your movement smarter.

If you’re looking for Pilates for athletes in Durham or Chapel Hill, or want a supportive space to build strength without breaking your body down, you’re in the right place.

Ready to Run With Better Form and Less Pain?

I’d love to help you build the core endurance and postural support that make running feel good again. You can work with me in two ways:

→ Private Lessons (in-studio)

Personalized, hands-on sessions tailored to your running mechanics, injury history, and goals.

→ Pilates for Athletes (weekly group class)

A focused mat class designed for runners and athletes in running sports. Expect smart programming, sweat, and support.

Get Started

If you're ready to move better and run stronger, simply click the button above to reach out through my website.