Why Pilates Outperforms Running and Cycling for Women With Neurotransmitter Imbalances

Running and biking are often praised as the “best” forms of exercise—but for many women and men both, especially those dealing with stress, hormone shifts, or nervous system overwhelm, these high-intensity, repetitive-impact workouts can actually create more harm than good.

And new research shows that even one overlooked factor—poor sleep—dramatically increases the risk of injury in runners. But this study points to something deeper: the nervous system and neurotransmitters play a much bigger role in injury, recovery, and resilience than we realize.

Let’s break down the science and then explore why Pilates is a far better choice for most women seeking strength, balance, nervous system regulation, and long-term wellbeing.

The Study: Poor Sleep = Nearly Double the Injury Risk for Runners

Researchers followed 425 recreational runners in the Netherlands and developed four sleep profiles based on self-reported patterns.

Here’s what they found:

• 37% were classified as “poor sleepers”

• This group had a 68% chance of injury over 12 months

• Good sleepers were almost half as likely to get injured

• Injury risk was strongly tied to sleep quality, not mileage

In other words:The nervous system—not the legs—determines injury risk.

Poor sleep = poor recoveryPoor recovery = higher inflammation

Higher inflammation = increased susceptibility to injuryAnd this is where Pilates shows its power.

Running and Cycling Overload a Dysregulated Nervous System

When neurotransmitters like serotonin, dopamine, GABA, and norepinephrine are imbalanced (a common issue with chronic stress, perimenopause, burnout, gut issues, and poor sleep), high-intensity activity can create:

• excess cortisol

• increased inflammation

• heightened injury risk

• slower recovery

• worsened anxiety or mood swings

• reduced proprioception (body awareness)

Running and cycling also rely heavily on repetitive patterns—same planes of movement, same muscles firing, same impact loading—which can further stress an already overloaded system.If your nervous system is struggling, running can feel like pouring from an empty cup.

Why Pilates Is Superior for Neurotransmitter Balance and Nervous System Health

Pilates doesn’t just challenge the body—it reorganizes the brain–body connection. For women with neurotransmitter issues, this is a game changer.

1. Pilates Regulates the Nervous System

Slow, controlled, breath-centered movement activates the parasympathetic system (“rest and digest”), increasing:

• GABA (calming neurotransmitter)

• serotonin (mood stabilization)

• dopamine (motivation + satisfaction)

• vagal tone (stress resilience)

This is why clients often feel calm, centered, and grounded after a session.

Running and cycling?

They spike adrenaline and cortisol—and keep the body in a prolonged sympathetic (“fight or flight”) state.

2. Pilates Reduces Inflammation Instead of Feeding It

High-impact or repetitive exercise increases microtrauma and systemic inflammation—especially when the nervous system is already dysregulated or sleep is impaired.Pilates reduces inflammation by:

• improving alignment

• balancing muscular imbalances

• strengthening stabilizers

• enhancing circulation

Less inflammation = fewer injuries.

3. Pilates Enhances Proprioception (Balance & Body Awareness)

Poor sleep, chronic stress, and neurotransmitter imbalance impair proprioception—the ability to know where your body is in space.

This is a major cause of:

• falls

• sprains

• muscle strains

• overuse injuries

Pilates restores proprioceptive accuracy through:

• mindful movement

• slow transitions

• full-range mobility

• deep core engagement

You don’t just get stronger—you move smarter.

4. Pilates Trains the Whole Body, Not Just One Pattern

Running = forward motionCycling = forward motionBoth = limited planes of movement

Pilates challenges:

• rotation

• lateral stability

• spinal articulation

• balance

• deep core integration

• controlled mobility

This leads to better functional strength with far less injury risk.

5. Pilates Supports Hormone Health and Sleep Quality

Because Pilates improves nervous system regulation, reduces cortisol, and increases restorative neurotransmitters, it helps support:

• deeper sleep

• more stable mood

• improved stress tolerance

• reduced nighttime anxiety

• better recovery

Running and cycling, especially for women already stressed, often worsen these issues.

The Takeaway: Your Nervous System Determines Your Fitness, Not Your Willpower

This study on runners isn't just about sleep—it’s about physiology.

When your nervous system is overloaded, even the “healthiest” workouts can backfire.

Pilates restores the communication between:

• brain

• breath

• fascia

• muscles

• joints

• nervous system

This is why Pilates is not just exercise—it’s root-cause healing.

Why Pilates Should Replace Running & Cycling (Especially for Women)

If you struggle with:

• poor sleep

• chronic stress

• anxiety

• burnout

• hormonal changes

• neurotransmitter imbalance

• inflammation

• recurring injuries

Pilates is the smarter, safer, more sustainable choice.

It strengthens without stressing.It tones without taxing.

It calms while it conditions.It regulates while it rebuilds.

Your nervous system will thank you.

Your joints will thank you.

Your future self will thank you.

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