Ballet for Runners: How It Improves Strength and Flexibility
Running is a brilliant way to build endurance, clear your mind, and stay fit – but it also comes with a few common complaints: tight hips, stiff calves, sore knees, and occasional injuries from overuse or imbalance. That’s where ballet can offer something surprisingly helpful.
Often seen as the domain of dancers, ballet is also an excellent cross-training tool for runners. Whether you're training for a marathon or enjoying gentle jogs, integrating ballet into your routine can enhance your flexibility, strengthen key muscles, and even reduce your risk of injury.
Why Ballet and Running Work Well Together
While running is largely a forward, repetitive motion, ballet encourages movement in multiple directions – with an emphasis on posture, control, and alignment. That contrast is exactly what makes it so beneficial.
Here’s how ballet can help runners:
1. Improved Flexibility
Running tends to shorten muscles, especially in the hip flexors, hamstrings, and calves. Ballet includes lengthening movements such as tendus, rond de jambes, and gentle port de bras that gradually stretch these areas while building mobility.
Try this:
Tendu to second (foot to the side) with a gentle arm curve overhead. Repeat slowly on each side to stretch and activate hips, calves, and obliques.
2. Stronger Stabilising Muscles
Ballet is full of subtle, controlled movements that target small, deep muscles – especially in the ankles, feet, core, and glutes. These muscles are essential for runners but often overlooked in typical strength workouts.
Try this:
Small relevés (heel raises) in parallel and turnout help build ankle and foot strength – perfect for better push-off and stability while running.
3. Better Posture and Alignment
Slouching while running? Ballet training promotes upright posture, ribcage alignment, and engaged abdominals – all of which improve running form and efficiency.
Try this:
Practice standing in ballet's first position – heels together, toes slightly out – and lift up through the crown of your head. Engage your core and glutes gently. This posture translates directly into better running alignment.
4. Balance and Coordination
Ballet enhances neuromuscular coordination – in simpler terms, it helps your body move with more awareness and control. This can be invaluable for trail runners or those recovering from injury.
Try this:
Work on passé balances (standing on one leg with the other foot at the knee) to build balance and body awareness.
5. Injury Prevention
Many running injuries stem from muscle imbalances, tightness, or poor alignment. Ballet helps address all three. The slow, mindful movements increase your joint range of motion and encourage symmetrical strength development – especially in the hips, knees, and ankles.
Getting Started
You don’t need any prior dance experience to get the benefits. Ballet Fusion’s classes are designed with beginners in mind, and our video library includes specific sessions for posture, core, and mobility.
Start with short, low-impact classes once or twice a week to complement your running routine. Even 15 minutes of ballet-inspired movement can have a noticeable effect.
Final Thoughts
Ballet and running might seem like opposites – but together, they make a powerful pair. If you’re looking to run longer, move better, and stay injury-free, adding a touch of ballet to your week might be exactly what your body needs.