What are you doing to make yourself stronger?
As runners, we tend to just want to run, and not do the extra work to help keep ourselves running stronger and more efficiently. The things that we do while we are not running are what keep us running! Ever think about that?
Today, I’m going to focus on the hips. Our power comes from the hips, and a lot of injuries seem to be caused by weak ones. There are so many more exercises to strengthen the hippies, but I figured I start out with this simple exercise.
As runner’s we are constantly in the sagittal plane (front/back), so a lot of us have weak stabilizing muscles.
Having weak stabilizing muscles can lead to hips dropping, causing pain in the knee, ITB pain, and further issues down the kinetic chain.
One way to prevent this is by getting out of the sagittal plane, and working in all planes of motion. This is a simple hip strengthening exercise with emphasis on the glute medius.
Hip Strengthening Exercise: Clamshells
1. Place hand on hips to make sure movement is coming from hips not the lower-back.
2. Don’t lean back into exercise
3. Keep feet together
Can use as an activation exercise, or if your hips are weak use as a strength based exercise.
Activation – 1 set X 10 – 15 each side
Strength Based – 3 X 10 each side
Let me know how it goes!!
Natalie Johnston has been running since she was 13 years old and has been a competitive athlete since the age of 3. She’s a RRCA and USATF certified running coach and NASM certified personal trainer. Find out more about heron her official website.