3 min read

This Running Workout Is Designed To Build Endurance

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This Running Workout Is Designed To Build Endurance

We all want to run and get outside, but we must take the proper steps to prepare our body to run and help avoid any future pain and injuries.

Running related hip pain can come from a variety of sources. Some common causes are a decrease in hip extension, reduced ability to maintain proper alignment, and decreased load and force absorption in the foot/ankle/knee.

If you’re a beginner, you want to find a consistent schedule before trying to increase your weekly mileage. Instead of adding more miles to your runs, try to increase the number of days you run while sticking to the same amount of miles. You don’t need to improve your mileage or speed every week, and you want to keep your distance generally the same for two-three weeks to allow your body to adjust.

Incorporating a regular strength training and mobility program into your weekly schedule is an effective way to not only improve how you feel during your runs, but a great way to keep you running in the long term. Progressively strengthening your body will allow you to run further, run longer, and run faster comfortably. Additionally, the right strength training can even improve your mobility.

Without the proper preparation, you may experience hip pain while you’re running, which feels like pinching or burning in the front of the hip, or a dull ache in the side or upper posterior hip.

Additionally, the right strength training can even improve your mobility. Here are a few moves to try.

Split Stance Isometrics

Start position One foot forward, one foot back, and keeping your head over your hips.

End position Drop down into a lunge position. Shift your weight forward and allow your front knee to travel over your toes while keeping that front heel down.

You should feel a stretch in your Achilles’ tendon and in the front of your hips. Hold this position for 30 seconds on each side.

Complete4 reps on each side.

Raised Front Foot Split Squat
Girl doing chin tuck and wall angels

Start position in a similar position to the split stance position, place a book or yoga block under your front foot with your toes over the edge.

Keep your head over your hips, shift your weight forward onto your front foot.

End position Drop down into a lunge. Keep the weight forward as you rise back up.

You should feel a stretch in your glutes, inner thigh and hamstrings of your front leg.

Complete10 reps on each side

Wall Bridges
Girl stretching her back
Start position Lay on your back with your feet against a wall and knees/hips at a 90 degree angle. Flatten your back against the floor and dig your heels downard (you should feel a lot of tension in your hamstrings).

End position Keep this position and then drive your hips up to the ceiling without arching your back.

You should feel this in your hamstrings and glutes. Your quads should be relaxed.

Complete 10 reps.

2 min read

Dr. Kurt Hoverson

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Avoid Hip Pain By Adding Three Exercises To Your Daily Routine

Many things can cause hip pain, such as previous injuries, prolonged periods spent sitting, hip/pelvis alignment, and decreased hip mobility.

Pain can be present anywhere around the hip, but the most common areas are the front or side. You might also experience a decreased range of motion in your hip due to pain and tight or weak muscles. You may even notice limping while walking and have trouble bearing weight on the painful leg.

You are most likely to experience hip pain if you sit for long periods, have recently picked up a new sport/ activity/ exercise (ex. running), or if you already suffer from back pain due to altered movement patterns.

In most cases, the treatment can also serve as a form of prevention for hip pain! The goal is to return as much range of motion as possible to the hip, then learn to control and keep that motion.

The following exercises are intended to be down 2-3x/day and prioritizing at least one session right before a workout.

Windshield Wipers
Windshieldwipers
Start position Knees bent and upper body reclined back, with arms supporting.

End position Rotate knees to one-side, trying to keep your chest “tall and proud”. Then repeat on your other side.

You should feel tension on the side and back of your hip.

Complete 10 reps, 2x each direction.

Hip Flexor-Hamstring Stretch
Guy doing hip flexor stretch

Start positionHalf-kneeling position, squeeze glute of back leg and drive knee forward.

TIP: If you feel pain in your low back, you’re going too far.

End position Sit back on your heel and keep your front leg straight as you fold your spine forward.

You should feel a stretch through the front of your kneeling leg and a stretch through the back of your front leg.

Complete 8 reps, 3x each leg

Load
Guy doing load exercise
Start position Split-stance position, with equal weight between both legs; both feet flat.

End position Move your body forward over your front leg and shift your hip toward the side. Back foot is on your toes, with ~70% of your weight now on your front leg. Reach your front arm straight overhead.

You should feel a tension stretch through side of your hip.

Complete 8 reps, 3x each leg