For runners, mobility and stability are often two weaknesses. When this type of training is neglected, injuries aren’t far behind. Reformer Pilates improves both with precision.
“If somebody’s training for a run and they do a lunge and they’re wobbly, that’s worrying because every time their foot hits the ground in a run, they’re repeating a similar movement pattern. So, if there’s any wobbliness, you’re multiplying that by a thousand,” explains Strong + Bendy founder, Rhiannon Cowburn.
Rhian, who runs a Hackney-based reformer Pilates studio, says the reformer eliminates that wobble by sharpening balance and core stability. The reformer is a moving carriage, referred to as a bed, with springs to adjust resistance.
Unlike mat-based Pilates, the bed allows you to work through every plane of motion by pushing and pulling using your arms, legs, or rotational patterns. And this is exactly why it’s so effective as cross-training: it builds functional strength and core stability without overloading your joints.
“It’s really fun and the reason it’s so satisfying is that every time you push or pull, the carriage moves. It gives immediate feedback so you can see and feel the impact of your effort,” Rhian says.
As a lot of the workout is done lying down or kneeling, it’s low impact but still challenging (just search for ‘Guys try Pilates’ on TikTok).
Crucially, it allows you to build strength without putting weight on your legs. Over time, it can improve ankle and calf mobility, hip mobility, and overall stability.
“Everything is done fluidly as part of a sequence and you barely realise you are doing strength [work] because your mind is so focused on your balance,” Rhian adds.
If you’ve never tried it before, she suggests starting with a beginner’s class, sometimes referred to as a fundamentals class.
“Start with a class at the right level. Even if you’re strong – think pull-ups, kettlebells, burpees – you still need to learn the bed. It’s a different type of training and don’t worry about needing to figure out the machine – that’s the teacher’s job.
“And forget what you’ve seen on TikTok and Instagram, those elaborate performative moves are a very small part of reformer and they don’t form part of my classes. So, you might find that you come to a class and they don’t look like the things you might have been intimidated by.”
Rhian says if you want reformer Pilates to really benefit your running, you should include one class a week in your training schedule, but ideally you’d fit two sessions in. At Strong + Bendy, she suggests doing one of their strength-focused classes and one chill/mobility-focused class.
The studio also offers a ‘spicy’ jump-board session, but Rhian says this should be saved for non-running days as it packs a serious cardio punch. Budget also matters as reformer Pilates is usually more expensive than yoga, but its effectiveness means you don’t need to overload your week.
Thanks in part to celebs such as the Kardashians and Meghan Markle, reformer Pilates has been having a moment for quite some time. Even the supermarket giants Aldi and Lidl are vying to create the best at-home machine. But it actually began as a rehabilitation tool: Joseph Pilates devised the first version during World War I, adapting springs on a metal camp bed while he was held as a prisoner of war.
His aim wasn’t to sculpt a particular body shape – it was to help people rebuild strength and restore movement for those who couldn’t exercise standing upright.
You can’t start reformer Pilates too soon, especially if you’re training for something big like a marathon. So, if you’re curious, check out Strong + Bendy’s welcome offer on their site.