When it comes to running, staying fit and preventing injuries is always a top priority. The proper functioning of your hips is crucial for maintaining good form, increasing your running speed, and avoiding setbacks due to injuries. Therefore, maintaining strong and healthy hips is essential for achieving optimal running performance.
Why Hip Strength Is Important
According to Melissa Baudo PT, DPT, SCS, MTC, a sports physical therapy specialist at One on One Physical Therapy in Atlanta, the hip muscles, specifically the hip abductors and adductors (groin and inner thigh), play a crucial role in stabilizing the hip during running. Consequently, runners may experience pain if there is weakness in either or both of these muscle groups.
In order for runners to properly perform their job, it is important for them to keep their abductor and adductor muscles active and strong due to their significant roles.
The mechanics of running may be compromised if hip muscles are weak, potentially leading to strain in other muscle groups. Overuse injuries can occur as these other muscles have to compensate in order to stabilize the hip. Weak gluteus medius (abductor) muscles, specifically in the hips, can be a contributing factor.
- Plantar fasciitis
- Runner’s knee
- Low back pain
- Shin splints
- Iliotibial (IT) band syndrome
“When you run, there are a lot of shearing forces that go through the body specifically in the hips, pelvis, and sacroiliac (SI) joint,” says Baudo. “The stronger you are and the more optimal your running mechanics are, the more you minimize the impact of the shearing forces, which can prevent injury.”
Beginner or recreational runners frequently lack knowledge on the correct running technique. Like tennis or golf, seeking professional coaching on running mechanics can help runners avoid injuries and maintain healthy hips from the beginning.
1. Bridge
To target your lower back muscles and hamstrings, as well as engage your glutes and core, lie on your back with your knees bent and feet flat on the floor, and rest your arms by your sides.
First, use your feet to exert force and lift your buttocks off the ground, ensuring that your body is in a straight line from your chest to your knees. After that, gradually return your buttocks to the initial position. Repeat this process until you have completed three sets of ten bridges.
2. Hip Circles
For this exercise, you can choose to either hold your hands on your hips or hold onto a wall or stable object for additional support in order to maintain balance. Make sure to stand with your feet together, facing forward with your head and neck, and keeping your shoulders pulled back.
To maintain balance, you can either position your hands on your hips or grasp onto a wall or object while following these steps: Begin by lifting one leg sideways and proceed to rotate your foot in small circles. Ensure that your core muscles remain tightened, and maintain an upright posture with your head oriented forward. Repeat this process of making 20 circles in both directions.
Complete 2 to 3 sets on each leg, repeating the same process.
3. Clamshell
The clamshell exercise is ideal for runners who are new to hip strengthening. It focuses on working the hips, thighs, and glutes in order to improve running efficiency. To make this exercise more challenging, you can use a resistance band placed around your thighs.
First, lie on your side with your hips, knees, and ankles stacked on top of each other. Next, bend your knees at a 45-degree angle and position your feet behind you. Make sure to keep your feet together. Then, gradually raise your top knee towards the ceiling and contract your glutes while lifting your leg.
Lower your knee to the starting position again. Repeat this process, completing 3 sets of 10 on each side.
4. Side Leg Raises
Adding ankle weights or a resistance band above your ankles can increase the intensity of side leg raises, which are highly effective hip strengthening exercises for runners that primarily target the inner thighs and glutes.
To perform the exercise, begin by lying on your side, facing forward with your head and body in alignment. Stack your hips and engage your core. Elevate your top leg to the maximum height possible while maintaining proper form. Lower your leg back to the initial position. Repeat this sequence three times, completing ten repetitions on each leg.
5. Lateral Band Walks
The hip abductor muscles, which connect the hips and glutes, can be strengthened by doing lateral band walks. This exercise is suitable for beginners and can be made more challenging by using a strong resistance band.
To complete this exercise, begin by positioning a resistance band loop above your knees, around your thighs. Maintain a slight bend in your knees while ensuring your shoulders are back and your head is facing forward. Proceed by activating your glute muscles and taking a step to the side. Then, continue by performing a side step with your other leg, allowing you to move sideways while keeping your knees slightly bent in a half-squat stance.
To complete 3 sets, take 10 steps on each leg and then repeat the process.
6. Squats
When thinking step by step, consider that the squat effectively strengthens the hips as it focuses on all the different muscle groups that make up the gluteal region, including the gluteus maximus and especially the gluteus medius and gluteus minimus. The gluteus medius is a crucial muscle that surrounds the hip.
Squats involve activating your core, mobilizing your hips, knees, and ankles, and developing strength in your quads and hamstrings. An additional advantage of squats is their versatility, as they can be performed in any location, including while standing in a queue.
To maintain the same meaning, rephrase the text step by step without adding or removing any information: 1. Begin by standing and positioning your feet at a distance between your hip and shoulder width. 2. Ensure that your spine is in a neutral position, with your shoulders pulled back and your chest held up. 3. Pay attention to keeping your heels firmly planted and pressed down during the squat exercise.
To maintain balance, you can either extend your arms straight out or interlock your hands in front of your chest. As you descend, pretend that you are sitting in a chair and lead with your buttocks. Lower your body until your thighs are parallel to the ground, forming an approximate 90-degree angle with your knees. Throughout the exercise, ensure that your knees do not extend beyond your toes.
Rise to your feet again and perform the action once more.
The banded side step is a great method for activating and strengthening your gluteus medius and gluteus minimus, which are the key muscles in stabilizing your hip and pelvis.
To activate the glutes, start by placing a resistance band just above the knee. Proceed by performing a slight squat and gently bending at the hips.
Take one step to the side, moving one leg at a time, and bring your legs together between each step. Make sure to keep your feet facing forward and avoid locking your knees in a straight position. It is important to maintain the proper distance between your legs in order to keep a strong tension on the resistance band while stepping.
Placing the band around the ankles provides the most challenging placement if one wishes to test their limits, as the lower the band is positioned on the leg, the greater the resistance experienced.
To make this exercise more challenging, you can try a single-leg squat. It is performed by extending one leg with a flexed foot while squatting down. Doing a single-leg squat will further engage the gluteus muscles. However, it is important to be cautious not to squat too low as it can result in injury.
8. Quadruped Hip Extension
The quadruped hip extension is considered a beneficial exercise for runners. This exercise specifically focuses on the gluteus maximus in the extending leg while also targeting portions of the gluteus medius to stabilize the hip and pelvis.
To start, position yourself on the floor in tabletop pose, with your arms and knees forming a 90-degree angle. While keeping your arms straight and both knees bent at a 90-degree angle, contract your glute muscles and raise your left heel towards the ceiling. Make sure to keep a 90-degree bend in your knee and concentrate on moving the leg, without engaging your back.
Begin by pausing at the top of the movement, before gradually bringing your left leg back down to the ground. Remember to repeat this process on the opposite side.
To add difficulty to this move, you may attach a resistance band between the knee that is on the ground and the floor. The band should be positioned above the knee on the leg that is being lifted. Follow the aforementioned steps while keeping the band secured between the knee and the floor.
Benefits of Hip Strength for Runners
Engaging in hip strengthening exercises for runners offers numerous advantages. Enhancing your hips provides several notable benefits, as outlined below.
Running performance can be enhanced by having strong hips, as they enable you to generate greater power and speed during running. Consequently, this strength can assist in achieving higher speed and endurance levels, while also reducing the risk of injuries.
Having weak hips can result in imbalances in your running gait, which in turn can increase the likelihood of various injuries like IT band syndrome, runner’s knee, and hip pain. On the other hand, strong hips assist in stabilizing your pelvis, thereby reducing the risk of such injuries.
According to Harvard Health Publishing, hip strengthening exercises can be beneficial in preventing and alleviating osteoarthritis. For individuals with arthritis, engaging in hip exercises can enhance mobility and increase efficiency of movement.
Having improved running economy means that you use less energy to run a specific distance. The presence of strong hips can enhance your running efficiency, resulting in energy conservation and enhanced performance.
By having stronger hips, you can achieve a smoother and more efficient running stride, which not only enhances the pleasure of running but also prevents potential injuries.
Strong hips are essential for improved balance and coordination during running, which can effectively prevent falls and other accidents.
