If you can only fit in ONE exercise to help you prepare for road races and track season this year, do this!
The hips are chronically skipped in the weight room and they are the most important area to strengthen to help your running gait stay efficient, strong, and fast!
Why Weak Hips Lead to Running Injuries
Weak or imbalanced hip muscles can create a cascade of biomechanical issues that dramatically increase injury risk:
- Improper Alignment: Weak hip muscles can cause misalignment of the knee and ankle, leading to increased stress on joints
- Reduced Shock Absorption: Strong hips help distribute the impact of each running stride more effectively
- Increased Compensation Patterns: Other muscle groups will overwork to compensate for weak hips, leading to potential strains and overuse injuries
Common Running Injuries Linked to Hip Weakness
Runners with insufficient hip strength are more susceptible to several notorious injuries:
- IT Band Syndrome
- Runner’s Knee
- Shin Splints
- Lower Back Pain
- Achilles Tendinitis
- Plantar Fasciitis
- Hamstring Overuse
Performance Benefits Beyond Injury Prevention
Strong hips aren’t just about avoiding injuries – they directly contribute to running performance:
- Improved running economy
- Enhanced stride efficiency
- Greater power generation
- Better overall body mechanics including running gait / running form
- Increased speed and endurance
You can perform this exercise anywhere with a simple band.
For more running specific strength work to make you a more efficient runner and stay injury-free, see my courses for instant use here: https://refined-run.teachable.com/courses/
I can’t wait to see you out on runs with stronger hips!