All posts tagged: injuryfree

I haven’t had access to a gym for three months—this is the 30-minute Pilates practice I’ve been relying on to keep me strong and injury-free

I haven’t had access to a gym for three months—this is the 30-minute Pilates practice I’ve been relying on to keep me strong and injury-free

Published by Jenni Sidey

I’ve been lifting weights for half a decade and not just because I want to build muscle. Strength training keeps my body as pain-free as possible, particularly with a long-standing knee injury. In December, I embarked on a three month trip around New Zealand and Sri Lanka. I was excited but was worried about letting go of my usual weight training as I’d rarely have access to a gym while away. Instead of lifting weights, I found a mat Pilates routine that I did at least weekly and I was surprised by how much strength I managed to maintain with just these bodyweight moves. It’s also kept me injury-free. Article continues below It’s a 30-minute full-body routine by instructor Charlie Faulkner whose Pilates and yoga workouts I’ve enjoyed doing for years. How to do the 30-minute Pilates routine Full body Mat pilates | 30 mins – YouTube Watch On All you need is an exercise mat for this workout. Faulkner also suggests using a Pilates ball if you have one, although I still found the …

A Pilates instructor’s five go-to moves for runners—the core and glute work that will keep you injury-free

A Pilates instructor’s five go-to moves for runners—the core and glute work that will keep you injury-free

Published by Jenni Sidey

Pilates can benefit almost anyone, but it can be especially helpful for runners. Adding Pilates to your training regime is a great way to boost running performance as it helps build stronger core and glute muscles—two essential components for strong running. That’s why Pilates instructor Jade Winter has designed a go-to sequence specifically for runners, focusing on strengthening the glutes and stabilizing the core. You may like “As both a former Olympic athlete and the co-founder of Studio Pilates International, I work with countless runners, and one thing is always true: strong glutes and a stable core are the foundation of injury-free, efficient running,” says Winter. If you’re a keen runner looking for new ways to complement your training and recovery, give it a try—you’ll strengthen your core, glutes, and running performance all at once. 1. Pelvic curl single-leg lift Image 1 of 2 (Image credit: Studio Pilates) (Image credit: Studio Pilates) Sets: 2 Reps: 8-10 each side Rest: 45sec Lie on your back, knees bent, feet hip-width apart and hands by your sides. Extend one leg …