The Running Physio

TRP's Running Blog

Injury management, nutrition, training and running tips.

It's All In The Hips

photo by Kyle Kranz | Unsplash

photo by Kyle Kranz | Unsplash

Shakira didn't just write a catchy song, she was telling the truth - your hips don’t lie. At the TRP we can learn a lot about your running, and your entire biomechanics, by looking at your hips. A few weeks ago we discussed the importance of glutes and their role in injury prevention, this week we focus on those hips! 

Not just for swaying, hips play a major role in our overall running performance. Stronger hips, (as well as all of the muscles that surround them) equals better running. Weak hips, hips that over rotate or collapse inward can result in IT band pain, patella tendonitis and a many other common running and overcompensation injuries. We like to take a preventative approach with our clients and strengthen the hips and surrounding muscles before injuries occur. 

Like the squat we described previously, the deadlift is considered by many to be a fundamental lifting exercise. Simply put a deadlift is picking up dead weight off the floor. Because of their hip-hinging, trunk-aligning, posterior chain strengthening properties deadlifts are perfect for runners. Here’s how to perform one correctly. 


-Stand with your feet hips-width apart and hold two dumbbells against your thighs with an overhand grip. (You can see your knuckles when you look down) Your hands should just wider than shoulder width apart. 

-Hinge at your hips, pushing your bum back, maintain a slight bend in your knees and keep your back flat.

-Take a deep breath in, lower the dumbbells down your legs until just below your knees - you should feel a slight pull in your hamstrings 

-Exhale hard and thrust your hips forward to raise back to the start. Keep your abs and glutes turned on (flexed and tight) while you thrust forward. 

* Complete 4 sets of 5 to 6 reps, take your time and focus on form. Variations include adding weight, using barbells or kettlebells or performing single leg variations. 

Stronger hips = less injuries,  more control and more power and we’re all about more power!  Happy Strengthening :)