The Sprightly Spud

Poise, elegance, balance and flow; just four of the words one might use to describe a reformer pilates class. Albeit the untrained eye could be forgiven for mistaking a reformer bed for a medieval torture devise, this controlled, dance-like, fitness regime has taken the wellness industry by storm. According to recent Google Trends research data, reformer Pilates has experienced a 57% rise in Google searches since December last year, and with studios springing up on a weekly basis, it seems reformer has us firmly in its vice.

If you haven’t taken up reformer in the last 12 months, its likely you’ve signed up for a marathon. Whilst social media undoubtedly exaggerates the popularity of endurance sport (making it feel like every grandmas and their dog is doing an iron man), the post-covid running boom is showing no sign of slowing down. An astonishing 56640 warriors crossing the London Marathon finish line this April, suggesting we’re equally as fond of pounding the pavements as we are of donning our pilates socks.

The question is, could combing the two principles breed the ultimate hybrid athlete?

Truly Hybrid?

The term ‘hybrid’ is flung around the fitness space like an out-of-control discus, and is most commonly used to label individuals who practice both running, and some form of weightlifting. In reality, it encapsulates a whole spectrum of disciplines including Hyrox, CrossFit and triathlons. In truth, all it means is that an individual utilises different athletic disciplines in order to simultaneously improve different areas of fitness. GCSE PE would tell us that there are 11 of these, 5 of which are health related (cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition), and 6 of which are skill related (agility, balance, coordination, power, speed, reaction time).

The most common hybrid blend is, of course, endurance and strength, however, I would interpret the definition of ‘hybrid’ to mean that an athlete prioritising a flexibility practice – like yoga – and a power-based discipline – like kickboxing – , perhaps, would also fall into the hybrid realm. Therefore, reformer pilates and running would certainly earn one the hybrid badge.

Both beautiful, both flawed…

Should one picture ‘fitness’, its highly likely that an image of a runner springs to mind. Lean, toned, and only mildly breathless, they bounce through a park, long limbs taking countless kilometres in their stride. Whilst other sporting disciplines are equally valuable, running and athleticism are inseparable, and, no matter the speed or distance, it is riddled with benefits and strengths. Cardiovascular health is arguably the most well known improvement a runner can expect to see, but thanks to the weight-bearing nature of pounding the pavement, it can help keep bones strong and resilient too. Many find running helps them maintain a healthy weight, and report endless cognitive benefits too, from a ‘quieter mind’, to improved focus at work, to increased overall happiness. This is inevitably a result of the surge of endorphins running releases. Not only can one expect to feel an improved quality of life, but the accessibility of running to most people means its one of life great equalisers. Finally, its versatile. Want to improve V02 max? Do interval runs. Fancy a muscular endurance workout? Do hill reps.

There’s a good reason why we love running so much, but its not without its potential drawbacks. Known for its high – energy demand, running without intaking adequate calories, and following a strength training regimen, can lead to the body breaking down muscle for energy. This atrophy, combined with the impact on one’s joints, bones and ligaments can is notorious for triggering injuries. From shin splints, to stress fractures, to ‘runner’s knee’ – the option are endless. Furthermore, many newcomers to the sport get overexciting when they start out, increasing volume too quickly, or feeling they need to PB in every session. Not only will this become exhausting, and potentially cause injury, but it means running is unlikely to be a sustainable fitness regime for some individuals, as their bodies and minds become overwhelmed and burnt out!

These factors can be managed by dialling in on nutrition and recovery and following a structure training programme. Nevertheless, some simply find running alone boring. There comes a point where running further or faster just doesn’t cut it, and we crave more variety and challenge!

Some may say that the way out of this running rut involves reformer…

There’s a reason why pilates is synonymous with effortlessly flexible physiques, calm personas, and impeccable posture. Highly choreographed, precise movements enable one to develop full-body muscular endurance, mental focus, and a core of steel. Not only this, but unlike traditional strength training, pilates utilises breath work to foster an intimate connection between mind, body and spirit. For this reason, many credit reformer pilates with easing anxiety, and lowering stress levels.

The tiny movements utilised in reformer pilates may not necessarily feel like you are pushing to maximum exertion (as would be the case with powerlifting, for example), however, the nature of the sliding carriage means you quite literally have to tense your whole body to remain stable – creating an effective full-body workout, much more efficiently than an old-fashioned weight training session.

Each reformer bed has adjustable springs which vary the level of resistance. This allows the user to alter the weight to suit different muscle groups, but also means the practice can be adapted to suit all levels, thus creating a similar level of accessibility to running. Beyond strength, pilates is famed for improving flexibility, with the reformer facilitating a much deeper stretch than mat pilates, and therefore reducing the risk of injury in other athletic pursuit and everyday activities.

Finally, reformer pilates is widely celebrated for its contribution to injury prevention and rehabilitation. Its low-impact, and the bed provides support so that individuals managing chronic arthritis or lower back pain can safely strengthen their bodies. Injury or not, the practice promotes stability and alignment, which can correct postural imbalances and reduce the likelihood of any future grievances.

Albeit reformer (when the movements are performed properly) is unlikely to cause injury, some would argue it is not sufficient to keep one ‘fit’ on its own. In the first instance, it doesn’t provide a cardiovascular workout, thus falling short of the recommended 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity cardio recommended per week. Additionally, whilst it may facilitate some muscular hypertrophy, the results are unlikely to be as effective as lifting weights, and the lack of impact means one will not reap the osteoporosis and fracture preventing bone strengthening effects of movement that involved jumping or running.

Physicality aside, reformer pilates can carry a hefty price tag, with classes often ranging from £16 to £75 a pop depending on studio, location, and group size!

Essentially, neither discipline is a ‘one-size-fits-all’ fitness phenomenon, combine the two, however, and you get something that comes pretty close…

The crisps and dip of fitness?

Much like a salty nacho of bears very little resemblance to the guacamole it scoops, reformer and running may seem like pretty antagonist principles. Nevertheless, much like an un-dipped tortilla chip feels somewhat lacking without the accompaniment of its smooth, avocado companion, a fitness regime based solely on running or pilates may feel incomplete without its contrasting flavour. Combine the two, however, and you might just find a recipe for sustainable wellness.

The formula begins with muscular endurance. Whilst developing muscular strength and power does hold value for runners (particularly when honing in on explosive speed), for long-distance athletes, muscular endurance is critical to helping the body consistently produce and relatively low levels of force for a prolonged period – much like your quads, glutes and calves have to do when pounding out a marathon. Traditionally, this component of fitness is built through lower weight, high repetition weightlifting, yet reformer pilates elicits the same benefits, using both bodyweight and the resistance of the reformer to create muscular micro-tears, and is arguably much more exciting than endless calf raises…

Not only this, but us long distance runners are notoriously begrudging when it comes to hitting the gym, finding strength training a real bore. Unfortunately, its an indispensable tool to injury prevention, thus reformer pilates might just be the saving grace for any gym-shy joggers. It hones in on the hip flexors, glutes, and calves – common problem areas for runners – and improves flexibility in any tight hamstring and calves, thus reducing the likelihood of strains. Furthermore, runners often overlook the importance of their core. It is the foundation to good running form, and reformer targets the deep abdominal muscles, which are key to maintaining posture and stability, particularly when fatigue sets in A bulletproof midsection allows the pelvis, hips, and lower back to collaborate more efficiently, meaning less energy expenditure for the athletes. to expend less energy. Core strength also significantly improves balance, meaning fewer trips and stumbles.

Breath work can often be overlooked as a purely mental game, but for runners, who place astronomical strain on their aerobic systems, it can offer physical benefits too. Learning to take control of one’s breathing, as is encouraged in reformer, builds strength in the inspiratory muscles which draw air into the lungs. This slows the onset of respiratory fatigue, and allows oxygen to be delivered more efficiently to the working muscles, thus those gassy hill efforts feel so much easier. Your heart may be finding them easier too, as a steady respiratory rate often translates to a lower heart rate, helping you stay in that comfy zone 2 range for longer and at faster paces.

Not only this, but being the master of your breath can help keep the torso and upper body relaxed as you run, reducing the likelihood of cramping and stitches. Critically, breath work may also be used pre-race, to prime the mind and body for a hard push, and reduce anxiety or jitters.

The contrast between the incessant pounding of running, and slower burn of reformer allows for a pleasant contrast between high and low impact endeavours. Yes, placing some level of stress on the bones plays a role in keeping them strong, but too much is a recipe for injury.

The type of personality running attracts is often characterised by a drive to go further, faster, every time we leave the house, yet this just isn’t sustainable. Reformer allows runners to scratch that exercise itch, without overloading their bones and joints. Equally, introducing some jogging into your weekly routine will stimulate the bone cells of Pilates pros to deposit more minerals, increasing bone density, and even keeping long term osteoporosis at bay. It must also be said, that the ‘moderate intensity’ (or zone 2) exercise which the government recommends we all do at least 150 minutes of each week, may not be attainable through reformer alone. Some individuals may be able to hit 60-70% of their maximum HR in a class, but others won’t, meaning they miss out on the heart health and longevity benefits of an elevated pulse.

Fitness aside, practicing a combination of running and pilates may help keep budgets in check too. Running is famously free (with the exception of trainers and kit), but reformer can certainly be pricey. What’s more, keeping variety in one’s workout routine can help deter any sense of monotony, and encourages interaction with different groups of people, eliciting more social stimulation. A more engaging weekly schedule is a sure-fire way to ensure your healthy lifestyle outlasts your attention span.

Finally, as much as I adore running, for anyone with an addictive personality, it has the potential to become a little toxic. Strava stats, marathon pace targets, and the constant pursuit of PBs means comparison (with your past self and others) is inevitable, and the odd reformer class offers the opportunity to take a break.

In essence, splitting your time between your Sauconys and your sticky socks could lead you one step closer to the elusive state of balance we all see to crave…