Most runners know that in order to prevent injuries, they need to maintain good form, and develop a strong core. Many also suffer from pain in their hips, knees, low back or feet due to poor alignment, but they don't realize their alignment is poor.
Do you wear out the soles of your shoes on the inside or outside edges? If yes, rolling your feet in (supinating) or rolling out (pronating) could be the cause of your pain. Tight or weak hips, hamstrings or IT band can cause an uneven gait or misalignment. Many people with muscle weakness in their thighs and hips rely on strong gluteal muscles to compensate, further tightening their low back and hips.
When advised to develop a strong core, most people think of the rectus abdominus (the muscles that develop the "6 pack" look). In response, they do a whole lot of crunches and sit ups and are discouraged when the situation doesn't improve.
Joseph Pilates developed the concept of the "power house," which he defined as everything from the ribs to knees (and all the way around) -- the lower back, transverse abdominus, obliques, hips, buttocks, and thighs. For runners, this includes many problem areas. The four primary goals of Pilates are Stretch, Strength, Stamina and Stabilization (which is also about balance within the body, so that one side or area is not stronger than another), all of which benefits runners in particular.
For alignment issues, specifically, clients would be well-served to try Pilates equipment. A good instructor can correct a client's form and alignment while doing Mat Pilates exercises, but Pilates equipment very quickly identifies alignment issues and muscle imbalances. The equipment focuses on exercises using the feet, alignment of hips, knees and feet, alignment of shoulders to hips, as well as spinal alignment, so clients are able to see and feel misalignment and imbalances. Clients are then able to self-correct while doing other activities. A strong and stable power house is the foundation of all Pilates work, so the core is strengthened regardless of the focus of the exercise. It's a complete body workout.
Instead of wasting time performing hundreds of crunches that don't prevent injuries or eliminate aching joints, runners would be better served by checking out their local Pilates studio to address muscle imbalances, proper alignment and develop a strong and stable core.
