fokus tips for athlēts: runners

Often, it's the small competitive advantage that makes the difference between a good performance, and a great performance. The best athletes understand that it's not big improvements that make a great day, but small, steady improvements over time. Consider as a runner, stride length.

At 170 strides per minute, at 44 inches per stride, a runner will cover a mile in 8:30.

At 160 strides per minute, at 46 inches per stride, a competing runner will run the same 8:30 pace.

At 170 strides per minute, at 46 inches per stride, the winner will run the same mile in 8:10.

That's a 5% improvement in stride length - and most runners would agree that 5% is a small improvement. This small improvement in stride length is largely a function of core strength (power in alignment) and flexibility (increasing range of motion through the rear ankle, knee and hip), both of which are core concepts of the Pilates Method. However, the Pilates Method goes further towards increasing your competitive edge. You'll train your body to react to athletic demand with control: alignment and breath control both reduce fatigue.

our people make the difference

Tanya Dillard

Tanya Dillard Reform Bode trainer Dillard owns Reform Bode Pilates Studio on South Main Street in Greenville. She instructs in classical Pilates, and designs personal training plans with emphasis on weight reduction and sport specific training.

Her extensive experience includes attaining certifications in group exercise, step aerobics, kick boxing, pilates, pre and post natal fitness, indoor cycling, water aerobics, arthritis aquatics, senior fitness and, of course, personal training. Dillard has also attained C.H.E.S. accreditation and has worked as a clinical health educator for the South Carolina Department of Health and Environmental Control (DHEC).

Dillard has a bachelor's degree in Health Science from Clemson University, and has been teaching group fitness in Greenville since 1993. She is also the creator and talent for the Kayak Fitness Program DVD produced by Confluence Water Sports, and is affiliated with Powder Blue Productions as a Master Trainer where she teaches, certifies and provides continuing education for others who teach or are learning to teach Turbokick and PiYo.

Tanya is an avid runner, biker and adventure racer who regularly places at the top of her division and overall in events across the South East. She can be found competing at events such as the Paris Mountain road race (division winner), Green Valley road race (2006 overall champion), Paris Mountain Poker Run Adventure Race (1st place winning team 2008), North Face Endurance Challenge, Snickers Marathon, Special Operations Adventure Race, Blue Ridge Relay, Lungs for Life (division winner), Spinx Marathon/relay (1st place in relay 2007), Reedy River run and more.

Traci Brown

Traci Reform Bode trainer Traci's primary focus at as a personal trainer for Reform Bode deals with helping clients map out and achieve their fitness and weight management goals. Traci works with groups and individuals, and has experience with clients ranging from sedentary adults and children looking to get back into shape to top-level athletes hoping to take their performance to the next level.

In addition to being a personal trainer, her experience in the field of medical fitness and both pre and post orthopaedic rehab makes her particularly well-suited to help clients who may be recovering from injuries or simply suffering from lower back pain. Under her expert supervision, clients can speed up their recovery safely and effectively in the comfort of our Main Street studio.

When she isn't training clients, Traci stays fit by playing field hockey, lacrosse and softball. Traci is an ACE-certified personal trainer and AFAA certified for group exercise.

Melissa Adrian

Melissa Adrian Reform Bode trainer Adrian is an instructor of personal training at Greenville Technical College, endurance athlete and nutrition enthusiast. She is a Certified Personal Trainer and Lifestyle and Weight Management Coach.

She is currently training clients at Reform Bode Pilates Studio. She is the Nutrition Specialist for the Greenville Chapter of Team-in-Training and also works as a coach and mentor with iRun Greenville, a beginners running group. She is a runner, cyclist and tri-athlete who has completed events such as the New York City Triathlon and Fabulous Fourth Metric Century Bike Ride and Chicago Marathon.

Anna Jordan

Anna Jordan Reform Bode trainer Anna has recently relocated to Greenville from New York City. For ten years in NYC she studied Pilates and taught in studios, at corporations and with private clients. Although originally from Western North Carolina, she attended high school at the Idyllwild Arts Academy in California. Then, she went on to receive her B.F.A. in dance from New York University's Tisch School of the Arts. At NYU Anna trained with Kathy Grant, a student and protégé of Joseph Pilates. Through Radiant Pilates in New York City Anna received her Pilates teacher training certification. Other studies includes anatomy, physiology, injury prevention, applied kinesiology, and ideokinesis. Anna's mat classes have been praised as thoughtful, sophisticated, and cheerful. Students will work to acquire strong healthy movement habits applicable to everyday life as well as other exercise disciplines.