After pushing through a grueling long run or an intense speed session, it’s common to experience fatigue-induced movement patterns. These patterns are often not ideal for your running form. Common problems that are typically related to this are decreased glute activation and altered hip mechanics, increasing the risk of injury. Incorporating targeted hip recovery exercises for runners can help reset your movement patterns, improve flexibility, and prepare your body for the next run.
The Recovery Routine: 3 Exercises to Rebuild and Reinforce
Perform each exercise for 10 repetitions, completing 3 rounds circuit style. As you progress through the sets, you should notice improvements in your movement quality and control.
1. Kickstand Romanian Deadlifts (RDLs)
- Purpose: Enhances hamstring flexibility and promotes proper hip hinging mechanics.
- Execution: Stand with one foot slightly behind the other, keeping the back foot’s toes on the ground for balance. With a slight bend in the front knee, hinge at the hips, lowering your torso while maintaining a neutral spine. Return to the starting position by squeezing your glutes to stand up.
- Pro Tip: If you’re tight or have a mechanical issue it’s likely your hip will try and slide forward or out to the side. Make sure you keep your hips level and square!
2. Goblet Squats
- Purpose: Builds strength in the glutes and quads while encouraging proper femur movement.
- Execution: Hold a weight close to your chest with both hands. Stand with feet shoulder-width apart. Lower into a squat by pushing your hips back and bending your knees, ensuring your chest stays upright. Drive through your heels to return to standing.
- Fun Fact: This exercise works on symmetrical movement while the other two exercises focus on asymmetries!
3. Single-Leg Chair Squats
- Purpose: Improves single-leg stability and glute activation.
- Execution: Stand in front of a chair or box with one foot lifted off the ground. Slowly lower yourself to sit on the chair using the standing leg, keeping control throughout the movement. Stand back up without using momentum.
- Pro Tip: Make sure not to use momentum. If this is too tough, try using the “kickstand” method by placing your heel on the ground to help improve stability.
Watch The Hip Exercises For Runners Video:
Benefits of This Routine
- Restores Proper Movement Patterns: Counteracts the compensations developed during fatigued running and helps align you back to center.
- Enhances Flexibility and Mobility: Targets key muscle groups to improve range of motion.
- Boosts Glute Activation: Reinforces the engagement of glute muscles crucial for running efficiency.
- Reduces Injury Risk: Strengthens muscles and joints to withstand the demands of running.
Incorporating this trio of exercises into your post-run routine can significantly help in recovery, enhance your running mechanics, and reduce the likelihood of injury. The best part? It should take you less than 15 minutes. Remember, consistency is key. By dedicating time to these hip exercises for runners, you’re investing in your running longevity and performance. That way you can do what you love for years to come!
More Free Running Solutions:
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Program Highlights:
3 Weekly Workouts: Engaging 20-minute sessions focusing on key areas to boost your running efficiency.
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