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PILATES PRINCIPLES FOR RUNNERS
LAUREN LOBERG PT, DPT, OCS
P ress
E xpand
R oll
F use
O pen
R aise
M onster walk
TOE PRESS 1.Big toe down, rest of toes up
2. Rest of toes down, big toe up
-do not “claw” toes -assist with hands to aid movement &
to get to end range
Advanced: Do standing
TOE EXPANDER 1. Flex ankle up and fan toes 2. Keep toes fanned and point
foot away 3. Curl under to return
-“toes in a toaster”
-work to ends of motion to feel stretch
STANDING ANKLE ROLLS
Roll in and out to end ranges -roll through neutral each time
HIP FUSER Squat and find neutral - 1) pelvic tilts - 2) pulse in - 3) pulse down
- Advanced: Perform on toes - or
add heel raises
HIP OPENER ER Squat and heel rise
1) pelvic tilts 2) open pulses 3) pulse down
Advanced: Perform on toes or
add heel raises
HEEL RAISESInline and Turned out options
-with turned out heels remained pinched with rise
Advanced: Perform on singe leg
Slow motion walking
“Big foot print”
MONSTER WALK
Use ankle rolls and toe expander (without band) in warm up and monster walks in cool down
Teach PERFORM series to your runners Start 7 exercises, 7 slow reps, then build to fatigue
Cue “ground and balance your feet” when teaching new strengthening exercises
HOW TO USE WITH YOUR RUNNERS
