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We’ve broken down everything you need to know about yoga and Pilates and how they benefit runners.

Oftentimes, Pilates and yoga get lumped in the same category. And that’s understandable—they’re both mind-body practices, offering a low-impact way to cross-train. And you can even find combos of the two training methods, like PiYo and Yogilates. 

But if you’ve ever wondered what the differences are between the two workouts—because there are major differences—and which one is right for you, we’ve got your ultimate guide to both Pilates and yoga. As a runner, you can benefit from each. Here’s what to know

Pilates vs Yoga: The Similarities

Yoga and Pilates have similarities in that they both focus on proper breathing techniques, offer a low-impact form of exercise (meaning no jumping—you’ll always have two feet on the ground), and you can tailor each practice to different fitness levels, whether you’re a beginner or advanced athlete. Plus, you can do both Pilates and yoga with minimal equipment—just your mat and time to focus on your movement. 

Even better: Both Pilates and yoga offer research-backed health benefits. For example, a study by researchers from the New York University Grossman School of medicine found that yoga has the potential to reduce anxiety. Another study published in the European Journal of General Cardiology in 2014 highlights yoga’s effectiveness at reducing risk factors of heart disease. 

As for Pilates, a study published in Frontiers in Neurology in 2021 says the practice can promote muscle strength, balance, and flexibility. 

Another systematic review and meta-analysis published in PLoS One in 2021 says that both practices, Pilates and yoga, may help older women maintain bone mineral density and that these forms of exercise are beneficial for strength and balance.

So which practice should you choose and how do they differ? We spoke with experts in each discipline to breakdown the specifics.

How did Pilates start and what’s it all about?

Pilates was originally developed by Joseph Pilates (hence the name) as a rehabilitative method. According to the Pilates foundation, Pilates attached bed springs to hospital beds (of patients unable to walk) to help support patients’ limbs. Much of the equipment he developed is still in use today in studios everywhere.

When Pilates moved to New York City in 1923 he opened the first official Pilates studio, which became popular among dancers. Today you can find Pilates studios all over the country. 

Today’s Pilates classes focus on moving through shortened ranges of motion (think pulses), as well as performing isometric holds. Each exercise relies heavily on core strength and being able to maintain a strong, solid midsection as you work through each pose. 

Pilates also mostly focuses on activating muscles while stretching them, says 500-hour certified Pilates instructor, Abby Suskin of Brooklyn, New York and founder of Pilates With Abs. “Pilates is a super efficient workout because when you contract muscles at their end range—or their lengthened position—you’re also creating stronger and more flexible muscles,” she says.

The major benefits of Pilates include:

Core strength

Total body strength

Balance and posture

Working on proper breathing techniques

Injury prevention and injury rehabilitation

What is a Pilates class like?

Some Pilates classes are done on a mat and may include props, like a ball, band, ring, or foam roller, Suskin explains. “Mat Pilates is also traditionally a series of 34 movements developed by Pilates that constitute a total-body workout using only bodyweight as resistance,” she says.

Other classes involve a reformer. A reformer is a traditional piece of Pilates equipment that looks like a moving mat with springs, pulleys, ropes, and a sliding carriage. On the reformer, your core is challenged by balancing on the moving mat while using your arms and legs against the resistance of the springs. In a group class, you’ll generally lie down, kneel, and stand on the reformer to challenge your core from different angles, Suskin says.

“Both [mat and reformer classes] focus on resistance training, either using bodyweight or springs to strengthen and stretch muscles simultaneously, while also challenging core strength,” says Suskin. 

What makes Pilates stand out from yoga is that it has more of a focus on resistance training, particularly when using the reformer or even when incorporating light weights or bands into a mat class. Pilates incorporates this resistance into functional movement patterns or those you practice in everyday life, Suskin explains. “You’ll see everyday movements like squats, planks, and overhead reaches in a Pilates class,” she adds.

For those who haven’t taken a Pilates class before, Suskin says a reformer-style session is probably the way to go. “Because the reformer has the moving mat and added springs and straps, it’s easier to isolate muscles for strengthening or stretching, so in some ways it’s better for beginners or those recovering from injury when used one-on-one with a Pilates teacher,” Suskin says. 

An example of a move that isolates muscles better on the reformer versus the mat is leg circles, Suskin says. “You draw circles with your legs by pushing into the straps and the exercise focuses on increasing hip range of motion, hamstring stretching, and core stability,” she says. (The same exercise can be done on the mat, but without the assistance of the straps, which means it becomes an abdominal- and hip flexor-focused exercise.)

Suskin says the intensity of a Pilates class can vary, depending on the type of Pilates (mat versus reformer) and the instructor, but you can expect a lot of total-body work and a big core burn. 

“Pilates can be dialed up or down in terms of intensity, which is one of its perks,” Suskin says. “While you’ll hardly ever see plyometric movements like jumping in Pilates, you’ll definitely break a sweat in a more athletic Pilates class by incorporating movements like planks, squats, and lunges that challenge your entire body.” 

Most classes also include a small number of people, so you do get extra attention from the instructor, helping you master proper form as you go.

Why is Pilates good for runners? 

As a runner you need full range of motion through your stride and strength through that stride, and Pilates helps you build that mobility and strength. 

Core stability, a signature pay-off of Pilates, is also super important for runners to maintain an upright posture on the road, as well as to run efficiently. A classic move, known as the Pilates hundred—in which you maintain a hollow-hold-like position while pumping the arms and focusing on the breath—is a good example of a Pilates exercise that would benefit runners’ core strength and endurance.

Pilates is also a great way to strengthen other muscles runners rely on. “Runners have a lot of power in quads, hamstrings, and hip flexors, but if you never work those muscles at their full range, you miss out on a lot of potential power and can be setting yourself up for injury,” Suskin says. “Doing a simple move like a glute bridge in Pilates is perfect for helping runners with flexibility and balanced strength, because it will stretch tight quads and hip flexors while also strengthening weak glutes and hamstrings,” she adds. 

Runners also can benefit from the breath work that is instilled in Pilates classes, as you’ll often start each class with a breathing warmup to help you get connected to your core. As Suskin says, “breath is one of the pillars of Pilates because it is directly connected to core activation.” 

“Pilates teachers will also cue students to exhale throughout class during the more challenging phase of the exercise to encourage core activation and stability,” she adds. 

How did yoga start and what’s it all about?

Yoga’s roots trace back some 5,000 years to India. It’s considered not only a physical practice, but also a spiritual one.

Yoga is a discipline rooted in meditative elements, and the connection of breath and body. Yoga means to yoke or unite—body, breath, and mind. The goal of a yogi is often to still the mind and find harmony between their physical and mental state. 

In general, yoga is a practice of asanas (or specific postures) that are linked to breath (pranayama). While yoga started as more of a mind-focused practice, today’s classes include more physical elements. Now there are many different styles of yoga for all fitness levels and preferences, including types like hatha, vinyasa, power, yin, ashtanga, and Iyengar. There are also more modern styles like hot yoga, chair yoga, and restorative yoga. 

The major benefits of yoga include:

Mindfulness and relaxation 

Promoting balance 

Flexibility

Learning proper breathing techniques

Injury prevention

Addressing anxiety and depression

What is a yoga class like?

There are many styles of yoga, so classes can vary widely. The connecting factor is that a yoga class will connect your breath with each pose and you’ll often move slowly through each position, with a reminder from the instructor to be present in the class and in each pose. In most yoga classes, you’ll either practice flowing quickly through poses or hold poses for a little longer, while still connecting one to the next. 

Sarrah Strimel, founder of Damn Good Yoga in New York City, who’s certified in four styles of yoga (hatha, vinyasa, restorative, and yin) says her classes are typically 60 to 75 minutes long and begin with a warmup of the spine, joints, ankles, and the muscle groups she’ll focus on during class. As is typical for yoga classes, Strimel works her class toward a challenging peak pose, like a headstand, crow pose, or splits, and then brings the class back down from there. 

Most yoga classes offer props like blocks, straps, or blankets to help you modify and be comfortable in poses. Some yoga teachers weave themes or philosophies into their instruction, related to the asanas they teach (like feeling empowered as you go through a warrior sequence, or having an open heart as you open up your chest in downward facing dog). 

In most yoga classes, you can also expect a relaxing Savasana (or corpse pose) at the end. This is a time to turn down the lights, stretch out on your mat, meditate, listen to soothing sounds or music, and consciously release tension—all things runners can definitely benefit from, and for many yogis, their favorite part of the class. 

Why is yoga good for runners?

Strimmel says yoga offers runners the opportunity to lengthen and strengthen the muscles that are short and tight. “Yoga is important for runners because it offsets the constant repetitive movement of your stride when you’re running,” says Strimmel. For example your hamstrings contract when you’re running and a regular yoga practice helps stretch out and open up those overused muscles you’re relying on to run, she adds. 

Learning proper breathing techniques, and trying different types of breathing, can also help runners gain more control of their breath, which can be helpful in boosting performance.

A yoga practice also encourages mindfulness, and this is something that can also benefit your running. Tapping into that awareness of being present and mindful, and remembering that the here and now is important, can help you power through that long run.

Pilates vs Yoga: The Major Differences

Pilates hasn’t been around for as long as yoga, but it still has a solid history. No matter what class you take, a good Pilates session will get your core fired up and lend itself to more functional mobility and muscle strengthening. So opt for Pilates if you’re looking specifically to build more strength and muscular endurance, especially in the core.

With a wide variety of yoga classes, there’s something for everyone, whether you’re looking to move quickly and build heat in a power class or wind down, meditate, and stretch it out in a yin or restorative class. Regardless of the intensity, a good yoga class will get your mind relaxed and body feeling loose and limber. Go for yoga if you want something a little more low key and you want to focus on your mindset more, too.

The Bottom Line on Pilates vs Yoga

Both yoga and Pilates are great low-impact exercises to add to your cross-training days. Depending on your goals and past injuries, one may suit you better than the other, so set those objectives first. 

It’s always smart to check with your doctor or physical therapist about what might be right for you. Trying out a couple classes and instructors to find the one you like best is also a good option.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.