Hips, hips, hips! Runners need their hips to help keep you running into your 60's, 70's and beyond! Let's talk about your hips!

Stephanieruns Fitness

July 29, 2018 Newsletter

Your hips don't lie!

Hips are usually the body part we don't give much thought to until it's sore, tight or injured. The hip is a ball and socket joint that allows you to move your leg forward, backwards and to the side. Without the movement from the hip we wouldn't be runners. Today I'm going to recommend that you pay more attention to your hips so that you can keep running into your 60's, 70's, 80's and beyond.

I am blessed in the fact I have never had a hip injury, however I remember when my running buddy fractured her hip requiring surgery almost a year ago. She is still working on rehabbing her hip. My mom who's been a runner since she was in her 40's has arthritis in her hip which is causing mobility issues. Issues with your hip can stop you in your tracks but it does make you realize the importance of keeping your hip in tip top shape.

There are things you can be doing to help you with hip strength and mobility. When you want to improve your running it can seem overwhelming. I always recommend adding small tweaks to your training until it becomes routine then look to add in more. Small steps will lead to big gains over the long term. 

If you have any hip pain or tightness that doesn't go away you should always seek medical attention. In fact tight hip flexors can be a sign of weak glutes. It never hurts to get a physiotherapy assessment or an assessment with a trainer to see where your imbalances/weaknesses are.

So what can you add to your training to help your hips keep you running? There's four things I recommend.

1) Warm up before you run. If you've been following me for a while you know I'm a big believer in dynamic warm ups. I also like to make sure my hips are warmed up before I run or workout. I like to add in lateral shuffles, leg swings, both forward and laterally as well as hip hinges. Add whatever works best for you in your warm up.

2) Cool down after a run. You should never just stop after a run. After you have brought your heart rate down and you're working on your stretches make sure you add in some stretches for your hips. Figure four is a popular stretch for your hip. If you put your bent leg on the wall you'll get a deeper stretch in your hip. You can also add in some yoga poses likes pigeon and happy baby. Just like your warm up add in the stretches that work best for you.

3) Increase your hip strength. I'm a big believer in strength training for runners. I believe strength training makes you a stronger, faster more efficient runner. If you're doing full body strength training you're probably already adding in hip exercises. You try side laying leg lifts, bridge, clam shells. When you're doing single leg squats or single leg deadlifts even though the hip flexors aren't the primary target you will still work them.

4) Flexibility workouts for increased range of motion and mobility. I'm a big fan of the workout essentrics which targets all your muscles in a 22 minute workout but yoga is fantastic too. Don't underestimate your flexibility workouts. When you're doing yoga or esstentrics you'll be working on your hips.

Having  balanced training program will always set you up for success. What else do you do to help make sure your hips keep you running?

Weekly Challenge: Hip Strength

This week I’m giving you a hip strength workout. Several of you asked on twitter for a hip strength workout. While I believe if you're doing full body strength you're already targeting your hips here's a hip strength workout. As always make any modification you need so this workout is successful for you.

Warm up, as you know I'm fan of dynamic warms ups. I like to do step ups, lateral shuffles, leg swings both forward/laterally ect.

Aim for three sets of 10-12 reps with 1-3 minutes of rest between sets.

1) Side laying leg lifts. You can use a resistance band if you need to increase the difficulty.

2) Single leg squat. If you need help with your balance use a TRX. Do not attempt if you don't have balance support.

3) Single leg deadlifts. Use weights for this one.

4) Bridge, you can do a single leg bridge if you are looking to increase the difficulty.

5) Stand hip width apart with your arms out to the side. Lift one leg with a bent knee. Hold for 30-60 seconds before switching legs.

After your three sets cool down with plenty of hip stretches. Let me know if you give this a try. I'd love to know what you thought!

Does Your Training Fall off in the Winter?

I know it's still summer and it's hot outside but I've seen Halloween decorations in stores which means winter is coming. I've heard from a lot of athletes that their training falls off in the late fall/winter. I get it. It's hard to get out of bed and workout when it's cold and snowy outside.

This year I will be offering a fall/winter training package, I haven't worked out all the details on my end but you'll get your workouts loaded into your training peaks account weekly as well as weekly phone calls with me. I'm also available for any questions via e-mail.

I want to offer this program to help you keep your training on track during a time where several athletes see their workouts slow down. I want to help you get ready for a spring full of gains and personal bests. I want to help you stay consistent. 

If this is something that interests you send me an e-mail at fitness@stephanieruns.com and I'll make sure you get all the details once they become available.

If  you have any topics you'd like me to cover please send me a message and let me know. I love hearing from you.

If you found this helpful please share this newsletter and encourage your friends to subscribe

Let's keep the conversation going all week on social media! 

 

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Stephanieruns Fitness

461 North Service Rd West
Oakville Ontario,  L6M 2V5 - Canada

Website: Stephanieruns Fitness

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Disclaimer: Always seek medical advice before starting an exercise program. This newsletter is not medical advice. Medical advice should be sought from a medical professional. Stephanieruns Fitness assumes no liability for any injuries or damages as a result of the above content.

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