Building Stamina and Strength: The Ultimate Guide to Combining Running with Home Workouts
In the world of fitness, combining running with at-home workouts like Pilates, Barre, and Yoga offers a powerful approach to building both stamina and strength. Running is a fantastic way to improve cardiovascular health, burn calories, and boost endurance, while Pilates, Barre, and Yoga complement it by building muscle, improving flexibility, and helping with recovery.
I started running just six weeks ago as a way to relieve stress. It was one of those spur-of-the-moment decisions where I just needed to clear my head. At first, it was simple—short, easy jogs that helped me feel lighter and more relaxed. But then, a friend suggested I sign up for a half marathon. Me? Run 13 miles? It seemed pretty crazy, but that little nudge gave me the motivation I needed to really give running a shot.
Since then, I've been using a combination of running with the workouts I already teach at home—Pilates, Barre, and Yoga. The results have been incredible. Not only did these workouts help me get stronger, but they also made my runs more efficient, more enjoyable, and surprisingly less injury-prone. This is the approach I’ll be sharing in my new challenge, launching on Sculpt & Flow on Monday, 14th October. It’s designed for anyone looking to start running, combining strength, flexibility, and mindfulness to help you build up to your first 5K.
Why Running Alone Isn’t Enough
Don’t get me wrong—running is amazing, but if all you do is run, you might start to notice muscle imbalances, tightness, and even injuries creeping in. That’s where strength training and flexibility come in.
Here’s how combining running with at-home workouts can really take your fitness to the next level:
Balance Your Fitness: Running strengthens your heart and lungs, but it can leave certain muscles (like your core and glutes) underworked. Pilates helps fill that gap, building core strength that stabilises you while running.
Injury Prevention: Barre is all about targeting the muscles you need for running—your glutes, hamstrings, quads, and calves. Strengthening these areas will support your joints and help prevent injuries, especially in your knees and hips.
Better Recovery: Yoga is an absolute game-changer for runners. It keeps you flexible, helps you stretch tight muscles, and speeds up recovery, so you feel less sore and more ready to hit the pavement again.
My Running Journey: From Stress Relief to 10K
As I mentioned, I started running just to de-stress. There was no big plan, no big goal—just me, my trainers, and a bit of fresh air. But once I committed to that half marathon, I needed to up my game. That’s when I realised how essential Pilates, Barre, and Yoga were to my progress. Each workout played its part in helping me build the stamina, strength, and flexibility I needed to run my first mile continuously.
Pilates really helped me with my core, which improved my posture and balance while running.
Barre strengthened my legs, making me feel more powerful with every stride.
Yoga was key for recovery, helping me stretch out tight muscles and keep injuries at bay.
Before I knew it, I was running longer distances with more confidence. Those short jogs turned into full miles, and now, I’m working towards that half marathon finish line!
Weekly Structure: The Balance Between Cardio and Strength
Here’s how I structured my training to blend running with at-home workouts for the best results:
Running: I started with intervals—short bursts of running mixed with walking—and gradually increased my running time. By the third week, I was running continuously for over 15 minutes.
Pilates : Focused on core-strengthening moves to keep my posture in check during runs. Exercises like planks and leg lifts really made a difference.
Barre: Low-impact, high-intensity strength training for legs, glutes, and core. These Barre sessions gave me the leg strength to power through my runs.
Yoga : This was my go-to for recovery, focusing on gentle flows and deep stretches to relieve tension in my hips, hamstrings, and calves.
My Tips for Combining Running with Strength and Flexibility
Start Slow: It’s tempting to go full throttle, but building stamina takes time. Ease into running with walk-run intervals, and don’t forget to listen to your body.
Consistency is Key: Whether it’s running, Pilates, or Yoga, showing up regularly—even for just 15 minutes—will give you the best results.
Prioritise Recovery: Yoga and stretching are your best friends here. They’ll keep you flexible, reduce soreness, and keep you from burning out.
Fuel Your Body: Nourish yourself with whole foods and stay hydrated, especially on running days.
Celebrate Small Wins: It’s not about how fast or far you go at first. Every step forward is progress, so celebrate those little victories along the way!
I’m so excited to share my tips and workout routines in my new challenge coming to Sculpt & Flow on Monday, 14th October. Whether you’re completely new to running or you’re just looking to add some variety to your fitness routine, this challenge is designed to help you get started while feeling strong, flexible, and empowered. Find out how to join us here.