Marathon Training 2019 Day 23: Keep Hips Open When Running to Help Avoid Injury

“Failure will never overtake me if my determination to succeed is strong enough.” – Og Mandino

This morning’s run was chilly and foggy. I ran ~42 minutes. At various points during my run I focused on controlling with the hips and glutes to keep the hips and pelvis area open.  More on this in the Tip of the Day. After my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds for each leg)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
  • Prone planks (~40 seconds)
  • Side planks (~25 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Y, T, I, and W (10 repetitions for each position)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

Then, I spent ~10 minutes with static stretching for the hamstrings and calves, and lacrosse ball rolling on the plantar fascia.

Recommendations: At various points during your run focus on engaging the outer hips and glutes to keep your hips open. Try to do this for 20-30 seconds each mile. Over time you will automatically engage these muscles and have your hips open when you run.

If you haven’t done so, I recommend opting in on the Welcome Page to receive a fitness training program, which includes workouts similar to what I have been doing. This includes exercises to strengthen the glutes and outer hips to help you keep your hips open when you run.

Tip of the Day: One of the major causes of injuries in runners is not properly controlling movement while running, especially movement to the side when one foot is on the ground. Therefore, it can be extremely beneficial to focus more on controlling and minimizing movement with the outer hips and glutes to prevent the inward collapsing of the hips, knees, and ankles. For 20-30 seconds each mile, focus on keeping the hips open by using the outer hips and glute muscles. One of my physical therapists used to instruct me to focus on “wrapping the glutes around to the back”. That cue certainly works for me and hopefully it will work for you as well.

Please let me know if you have any questions, or if I can be of help in any way.

Be your best self today.

Your friend and coach,


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