Hips Strengthening Exercises for Runners

 

In running, injury is an omnipresent villain. It is as unpleasant as it is common. Recovery may not be always fast and effects may be worse than you think.

 

Given this hypothesis it’s common sense to conclude prevention is more important than recovery.

 

Generally speaking, it’s best to prevent than to heal. This principle applies in running also.

 

So, what can you do in order to prevent knee and joint pain?

 

My answer is hips strengthening. Hips muscles must be strong as they sustain the most important parts of a runner. I’ve learned this too well in my 2-year runner experience. In the first 6 months of training I suffered a minor knee injury. The recovery process was fast, but at that moment I preferred finding a prevention solution rather than repeating that unpleasant experience. 

 

After doing some research, I found a couple of exercises specifically designed for hips strengthening that helped me reach my goal.  Anyone can do them. The most important detail is to be consistent and follow this workout routine at least 5 days a week, after your run.

 

The exercises must be started with a set of 10 for each leg. In the 5th day you should be ready to do 3 sets of ten for each leg, each time.

 

My favorite exercise is the hip flexor.  How it works: stand up straight and lift your leg off the ground as parallel as you can. Bend your knee so that you create a 90 degree angle. Hold it for about 10 seconds then release slowly and relax.

 

This exercise can be diversified with fitness gadgets. When I to go to the gym, after my each treadmill run I use a resistant band to do 3 variations of the hip flexor exercise.

 

• The first is the seated hip exercise, with the band tied to a bench leg and the other side tied to the right leg. To do this exercise sit on the bench, keep the knees together, then lift the right foot out until you count for 2. Release slowly back to a count for 2. You do the same with the other leg.
• The second exercise is done on your feet. You tie the band as close to the floor as possible and the other end to your foot. Your body position must with the back to the tied band. Keep the leg straight, and lift it forward. Count to 2 when you lift and the same when you release it back. Repeat the exercise with the other leg.
• The last version of this exercise is done on the feet as well. The trick is to have the resistant band cross in front of you. You follow the same logic. You lift the foot until you count for 2 and then slowly release it back. For this exercise you should have the foot slightly behind you and always keep it straight. Repeat the exercise with the other leg.

 

If you want to do these exercises by yourself, in your home or at the track, I warmly recommend the Leg Speed Builder from Power Systems as a solution.

 

The most important detail is to not ignore your knee pain because serious injuries can leave a mark for ever. Focus on hips strengthening exercises as they are one of the most recommended injury prevention tools a runner has at hand.

 

This article is written by Anna, a runner and a treadmill tester for RunReviews, a website dedicated to all about treadmills and workouts.