“We don’t run to build strength, we build strength so that we can run.”
Here in our Boulder office, we see a ton of runners and triathletes without a consistent strength training or warm up routine. Today, we’re going to focus on part of what we consider your “core” which includes the stabilizing muscles of the hips: your glutes. In this article we will teach you:
What is hip stability and why you need it
Teach you 5 exercises to stabilize your hips
Why is hip strength important?
Running is essentially a series of single leg squats. Stability in the squat is derived from the hip, therefore if the hip is weak or undertrained, it can overload the knee and/or foot and ankle. Strong glutes can mitigate injury in any of these joints. Just like any other sport, running requires the practice and training required to hone your craft. A soccer player wouldn’t dream of stepping on the field without a proper warm up, so why would we think of doing it for running? Often the excuse is that there is no time, but you will likely be better off taking even five minutes from your run to focus on strengthening. All of these are dynamic and complement the biomechanics of running which helps to prepare related soft tissues for the demand of the sport.
1) Resisted Side Stepping: the key is to keep your core engaged to avoid rocking the torso. Move the band down the legs for additional challenge and greater gluteus medius activation
2) Clam Plank: the key is to keep your core engaged and hips lifted. Add resistance band at the knees for additional challenge
3) Elevated Bridge March: the key is to keep your core engaged to prevent arching in your back and to keep hips from rocking. Cross your arms at your chest for additional challenge
4) Resisted Toe Taps: the key is to sit your glutes back so your knees are not past your toes. Raise up onto the standing toe for additional challenge and forefoot stability
5) Reverse Lunge to Triple Extension: the key is to keep your trunk tilted forward to load your glutes versus your quadriceps. Add weight for additional challenge
Start by trying to implement strength training 2-3 times per week! Pick three of these exercises at a time and try to cycle through the circuit 2-3 times. The goal is that your glutes and core are fatigued by the end of three rounds. If you are using this for a warm up, pick three and complete each exercise for 30 seconds for three rounds for about a 5 min warm up!
If you’re experiencing pain with running or are looking for a more comprehensive strength training program or evaluation, call or email our Boulder chiropractors today for your physical therapy or chiropractic appointment!