Pilates for Runners: What to Add Before the Chicago Marathon

Written By Holly Swanson

The 2026 Bank of America Chicago marathon is Sunday, October 11th, which means if you’re reading this at the end of August, you’re probably somewhere deep in training. The short answer is, adding in one to two Pilates sessions a week, positioned on your short run or rest days, can support the parts of your body marathon training can be hard on – hips, knees, glutes, stability, and breathwork – without overdoing it. 

We’ve been teaching Pilates in Chicago since 2002, and every year we serve runners and marathoners in our studios. This is a look at what Pilates can (and cannot) do for runners who are currently training based on what the research shows, and what we see in our Lakeview and Lincoln Park locations. 

Is Pilates good cross-training for marathon runners?

Yes, and there's a decent amount of research behind it. In a 12-week randomized trial, trained runners who added two one-hour Pilates sessions per week (on alternate days from their runs) improved their 5-km time by about two and a half minutes, compared to about 43 seconds in the group that only ran. The Pilates group also ran more economically, meaning they used less energy at the same pace.

Beyond performance, injury prevention is another huge reason to cross train during marathon season. A large meta-analysis in the British Journal of Sports Medicine (25 trials, over 26,000 athletes) found that strength training cut sports injuries to less than a third, and roughly halved overuse injuries. Stretching alone did nothing measurable for injury prevention. 

Pilates isn’t heavy strength training, but it is controlled, progressive work for your muscles. Pilates-specific research is still young, and the studies are still small. But what we do know is, runners tend toward injury, and strengthening the right areas will reduce the risk. Pilates happens to be one, low-impact way to do it. 

What does Pilates train that running doesn't?

Running is a single leg sport, meaning each leg is forced to stabilize, then push off on its own. You don’t have both feet on the ground at the same time, but not everybody trains it this way. Chicago’s marathon is quite flat, so there isn’t as much variation in the way your feet are hitting the ground.

Pilates addresses the parts of your body that carry the load when running:

  • Hip and glute strength, especially on one leg. Your glutes keep your pelvis level every time you land. When they fatigue, the knees can move out of alignment. Runners' knee and IT band syndrome are the two most common knee complaints in runners, and IT band syndrome alone accounts for about one in ten running injuries. In studies of runners with IT band pain, hip strengthening programs reduced pain by 27% to 100% over two to eight weeks. The Reformer supports hip strength: side-lying leg springs, single-leg footwork, and standing splits all load one hip at a time, in ranges you can control.

  • Single-leg stability. Strength needs balance. Pilates puts you in positions where one leg has to hold steady while the rest of you moves (or while the carriage on the Reformer moves), which is a much more helpful than a two-legged squat. 

  • Rib-to-pelvis control. This is the connection between your ribcage and your pelvis, and something you don’t want to “collapse” as you get tired. 

How much Pilates is realistic during marathon training?

In general, we always remind people that consistency beats frequency, so finding something that is sustainable is key. This might be one to two sessions a week, avoiding days around your longest or hardest runs. 

A few placement rules that keep Pilates from interfering with your running:

  • Put sessions on easy days or rest days, not before big workouts.

  • Tell your instructor you're marathon training and what your week looks like. We'll adjust the session load accordingly

Will Pilates make me sore for my runs?

This might depend on what else you’re doing in terms of strength training outside of running. Pilates is low-impact and uses springs rather than heavy weights, so people don’t typically walk away with the intense burn that a lift might give you. At the same time, it can definitely make you sore, especially if you haven’t worked muscles in this way before.

This is why private sessions or small group classes (ours cap at 5 people) suit marathoners well: your instructor understands the way Pilates impacts running, and vice versa. 

When should runners start?

Almost anyone is suitable for Pilates. Of course, check with your Doctor if there are any concerns or injuries that might not make Pilates a good fit for you. Our instructors know how to work with care teams, so most people find they benefit from it. 

Starting now would mean the work is settled into your routine by the time the race is here. If you’re reading this and the marathon has already happened, congrats! Pilates is good for post-race recovery as well. 

Ready to add Pilates to your training block?

If you're leaning toward privates (the best fit during marathon training, since we build each session around your running week): our Privates Intro Package ($295) includes three one-on-one sessions.

If you're leaning toward group classes: our Intro Week Membership ($110) gives you unlimited classes for your first week (one per day) so you can try different instructors, class types, and times at both our Lincoln Park and Lakeview locations. The Privates/Group Combo ($255) splits the difference with two privates and two group equipment classes.

Book here, or reach us at info@corechicagopilates.com or 773-296-9660 (call or text).

Lincoln Park: 2549 N Racine Ave, Chicago, IL 60614 Lakeview: 3000 N Sheffield Ave, Chicago, IL 60657

Resources

Holly Swanson
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