Hips: Exercises Every Runner Should Be Doing - Part 2

This is Part 2 of a 6 parts series covering the exercises that Every Runner Should Be Doing.

Missed the Part 1: Lower Leg Training? Find it here: Lower Leg Exercises for Runners

All runners should have 1-2 strength sessions per week if they want to run faster and further while remaining injury-free.

Here are the exercise categories I start all my runners with:

1. Lower Legs

2. Hips and Thighs

3. Core

4. Compound Movements (integrating the trunk and lower body)

5. Upper Body Exercises

6. Foot Strength

The HIPS are the power generators when you run.

They are what propel you forward and keep you upright. They work HARD on your runs.

In order to prepare your hips for running, I use the exercises below to build strength and endurance.

Here are some of the specific exercises I recommend to my running patients to help prepare them for the demands of running:

HIPS and thighs

Hip Flexor Training

The hip flexors are responsible to lift your thighs every step. This is especially important for uphill running.

Glute and hamstring Work

The Glutes and Hamstrings are part of what we refer to as the ‘Posterior Chain’, which is extremely involved in running. Having strong glutes and hamstrings makes you a better runner.

The truth is…

In reality, you do not need to be doing THESE exercises. There are literally thousands of exercises you can choose from, these are just the ones that I like to see my patients and clients doing. But you should be doing SOME form of strength training. Both for injury prevention AND to improve your performance.

In general, I recommend some form of:

• Lower Leg Specific Training

• Hip Specific Training

• Core Training (primarily “anti-rotation” or '“anti-movement“ exercises)

• Compound Movements emphasizing the Posterior Chain Strength Exercises (glutes and hamstrings)

• Basic Upper Body Strength exercises (1-2 pressing and pulling exercises)

• Foot Strength

Cover all these bases and you are bound to feel better and run with more confidence

NEXT UP: Part 3 - Core training

Exercises that Every Runner Should Be Doing

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Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.

Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.

www.BaseCampClinic.com

Contact: drmurdoch@basecampclinic.com

Instagram: Base.Camp.Doc

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