I’m a marathon runner and this 15-minute Pilates workout is a game-changer for glute strength – 1v1 Video Chat & LIve Streaming & Influencer Subscription

By Nick Harris-Fry

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I swapped my usual core workout for this 25-minute Pilates session — here’s what happened

Forget the gym — this 20-minute Pilates session will improve your core strength, posture and balance

All you need is 5 minutes to build core strength and stability, according to a certified Pilates instructor

All you need to give it a go is one of the best yoga mats, and it’s suitable for all fitness levels. Though those new to Pilates or core workouts might have to take a couple of extra breaks.

Watch Chanel Korhonen’s 15-minute Pilates workout for runners

15 MIN. Pilates for Runners w/ Instructions | Beginner Friendly | No Equipment – YouTube

The session is demonstrated by both Korhonen and fitness trainer Julia Reppel, who has some great workouts for runners on her own YouTube channel, as it happens.
You’ll be moving for the whole 15 minutes, with even the short breaks you get between exercises involving active recovery rather than total rest.
I gave the session a go after an easy run; here are my main takeaways.

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It’s not an abs-focused session
If you’re looking for core workouts to carve out your abs in particular, this isn’t the one to go for. Many Pilates sessions focus on the abs, and you engage them during this workout, but it’s much more focused on the glutes, hamstrings and hips.
Expect more bridges, fire hydrants and side leg raises, all of which are great exercises for runners looking to build strength in the muscles that power the sport.
You stack moves on top of each other
Korhonen has designed the workout so you combine several moves at a time to target the same muscle group, increasing the intensity with each added exercise.
For example, with the glute bridge, you start with the standard move, then lift one leg off the floor and perform toe taps while holding the bridge, then add single-leg glute bridges.
This is worth bearing in mind because when you start a new series of moves, the first exercise should feel manageable, leaving room for it to progress as you add more movements on.
Your glutes will burn in new and unexpected ways
I’ve done a lot of running-focused core workouts in my time, and one of the most challenging parts is always when you lie on your side and work your glutes and hips by raising your top leg.
Whether you’re doing leg raises, pulses, or just holding the leg in a raised position, it always results in a deep burn and shaking muscles for me, especially on the side of my glutes. It’s always a reminder that I need to do more strength work in this area.
Runners will need to do other strength work too
A strong core is vital to running well, but if you try this workout to support your training, it’s also worth doing more leg-focused strength workouts.
This six-move dumbbell workout is a great session for runners that I do regularly, and you could even stack the two and do the Pilates core routine after the dumbbell workout.
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Nick Harris-Fry

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Senior Writer

Nick Harris-Fry is an experienced health and fitness journalist, writing professionally since 2012. He spent nine years working on the Coach magazine and website before moving to the fitness team at Tom’s Guide in 2024. Nick is a keen runner and also the founder of YouTube channel The Run Testers, which specialises in reviewing running shoes, watches, headphones and other gear.
Nick ran his first marathon in 2016 after six weeks of training for a magazine feature and subsequently became obsessed with the sport. He now has PBs of 2hr 27min for the marathon and 15min 30sec for 5K, and has run 13 marathons in total, as well as a 50-mile ultramarathon. Nick is also a qualified Run Leader in the UK.
Nick is an established expert in the health and fitness area and along with writing for many publications, including Live Science, Expert Reviews, Wareable, Coach and Get Sweat Go, he has been quoted on The Guardian and The Independent.

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I swapped my usual core workout for this 25-minute Pilates session — here’s what happened

Forget the gym — this 20-minute Pilates session will improve your core strength, posture and balance

All you need is 5 minutes to build core strength and stability, according to a certified Pilates instructor

I’m a marathoner trying to do more strength training and this 35-minute dumbbell workout is my new go-to session

No, not sit-ups — this Pilates workout uses 5 exercises to build a stronger core and boost your balance

8 moves and 8 minutes are all you need to activate your deep core, sculpt your abs and improve posture, according to a Pilates instructor

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