This post has two parts. This is the first part. As runners, we aren’t too surprised when we end up with an injury in our quadriceps, hamstrings, calves, or pretty much anywhere in our legs. We may spend hours, days, or even weeks wondering what caused the injury- too much training, shoes, not enough sleep, too much junk food or whatever. After spending some time wondering how and why we became injured we start looking for ways to heal and then prevent future injuries.
Having strong engaged hips is essential for preventing injuries in every muscle and tendon below the hips. Increasing your hip strength and engagement leads to running faster and reducing injury risks. Here are some drills and strategies to ensure you’re engaging and strengthening your hips to get the most bang for your buck.
- Lean forward, so you have your chest, over your knee, over your foot.
The forward lean while running allows you to engage your hip as the primary source of your forward momentum. It you’re upright you’re forcing your knee and ankle to do the work. You knee and ankle are supported by smaller muscles and thus they get tired and worn out faster than the bigger muscles of the hips.
- Mildly arch your back or at a minimum keep it neutral.
The mild arch in your back should come from just below your shoulder blades, rather than just above your pelvis at the lower back. There are tendons which connect your shoulder blade on the right to the hip on the left and the left shoulder blade to the right hip. This brings the power of your arm swing and shoulder into your running. This is something you want to maintain while running.
- Pawback pull.
This is one is the most complex and uses drills to perfect. The pawback ensures your foot lands beneath your center of gravity (reducing breaking) and it enhances hip extension (more power). Reducing the breaking forces when your foot hits the ground with each step and gaining more power with each push off should be enough for you to start doing this drill, but here are a few other reasons why it’s helpful: it preserves your quads because you don’t overstride, especially on downhills. It reduces shearing action inside of your shoe which reduces blisters.
How to do the pawback: from standing start by driving one leg up into a forward flexed position-knee up at a 90 degree angle. From there, flick the foot out in front of you. Then, pull it back so your foot returns to the floor. The important thing is when you pull it back flex that glute. Here is a video to make this more clear.
You’re obviously not going to do this while you’re running. How you pull these benefits into your everyday running is by being aware of your engagement of that glute and hamstring, which you’ve become very familiar with during these drills.
The next post will cover four more ways you can engage your hips and become a more powerful runner and reduce your risk of injury.