"What am I doing WRONG?"
Raise your hand if the story below feels like it was ripped straight from secret surveillance cameras following you around:
"I do my strength exercises regularly.
Squats, bridges, lunges, all the basics.
But I don't feel like I'm any stronger when I'm running.
And my repeat hip injures keep coming back.
I don't understand what I'm doing wrong.
How do I strength train to prevent running injuries especially when it feels like everything is coming from my weak hips and glutes?"
The secret isn't that you're not trying hard enough.
It's not even necessarily that you're doing "bad" exercises. (you're not!)
What your body is asking for are better exercises tailored to what runners need to build stronger glutes and injury-free hips.
Yes, the basics are the basics for a reason.
They WILL take your far!
But after a certain point, it pays off to start getting sports-specific.
Which in our case, means running-specific.
So for this week, let's shake things up.
I'm going to give you 2 circuits.
BUT DON'T PANIC.
They're incredibly short...by design.
The first is a dynamic warm up circuit that incorporates a plyometric right into it (your tendons will thank you later).
The second is the heavy hitter strength exercises.
I've kept it to 2 exercises that way if you want, you can ADD in your YOUR FAVORITE glute or hip exercises. But if you're short on time, you still get the benefit from the circuit as it's written.
Our deal here: you do the circuits as close to written as possible!
Don't be scared of the reps or by picking up heavier weights.
You got this! Those running injuries don't stand a chance.
Let's go.
Strength Exercise to Prevent Hip Running Injuries
Dynamic Warm Up Circuit:
2 sets each // LIGHT & medium weights
Skater Jumps
12 Reps ea leg
Elongated runners lunge chop/lift (cable or free weight)
8 reps each leg X medium weight
Strength Circuit:
4 sets each // LIGHT & medium weights
Single Leg Squat off the Bench *see instructions below!
6 reps ea leg X heavy weight
Front Rack Squat
6 reps ea leg X heavy weight
A NEW WAY TO STRENGTH YOUR HIPS TO PREVENTING REPEAT RUNNING INJURIES
Skater Jumps
I know what you're thinking: Why do I need to jump SIDEWAYS?
THE SECRET: even though running is primarily forward, you still need strong glutes (and ankles) that can handle any direction change. No, I don't expect you to juke and pivot. But you do need glutes that can help keep you stable over varying terrain.
PLUS...when you jump sideways, you develop a new kind of strength. Explosive power. You also teach your body to handle the absorption of load from your impact on the ground. Don't underestimate this exercise! It's great for not only warming up your glutes, making them stronger and more injury resistant, but also fantastic for build injury-proof ankles and legs in general
Elongated runners lunge chop/lift (cable or free weight)
Yup, you've definitely seen this exercise before. So we'll make this speed
THE REASON: usually I count this as a "strength exercise" and it can be! But I'm changing it up this circuit. By lowering the weight and upping the reps, I want this exercise to become more of a corrective-warm-up-exercise; a movement that primes and preps your body for harder, more demanding exercises to come.
I love how this exercise challenges everything from your shoulders, core, to your foot stability-all in a position that looks like your running stride
Single Leg Squat off the Bench
let's break down this exercise.
PRO TIPS: start by standing on bench. Have your bench, foot stool, whatever, close to a wall so you can steady yourself. I want to reaching back behind you with one foot like tapping the ground with your toe. If you need to actually rest here a moment, do so. When you're ready, bring that leg back up to the bench.
This mistake I made when first doing this was thinking "this is just a complicated step down.". It's not.
Focus on making this look like your running stride, and DON'T just plop that foot to the ground. I want you sloow and controlled, reaching back your toes, rather than your entire foot. Sometimes it helps pretending you're moving in slow motion. ;) Obviously add a weight once you're comfortable with the motion.
Front Rack Squats
Yes, it's a basic squat, but it's not. HERE'S WHY...
THE REASON: a front rack squat is slightly different because it's all about where you hold the weights. Instead of the weights being held down by your side or on your back, the weights are held up in front of your shoulders. (If I'm using free weights of any kind, part of the weight is definitely resting on my shoulders.
It's all about center of mass. As you hold the weight higher up, but still close to your body, we can target more of your core and quads, in addition to your hips and glutes. Glutes, because duh, this is a squat. But also quads because you're going to feel top heavy and maybe even like you could tip forward. With the weight displacing you forward, we ask your core + quads to join the party.
All together, this exercise is great for muscle coordination while also delivering a hypertrophy stimuli to help you build stronger, injury-proof muscles.
WRAPPING UP
Feeling overwhelmed like maybe these are too hard?
We can fix that.
Never be ashamed of having to adapt or change an exercise so it works with your body.
Because of all my chronic health issues, I frankly do this all the time. Sometimes I have to decrease the weight on an exercise or shorten how many circuits I can do.
Other times, I truly have to dial down the intensity or difficulty.
Is it frustrating? Yeah, a little.
But it allows me to workout, get stronger, and do something I enjoy and when the day comes when I can do the harder version, I'm that much prouder of my progress.
How do I make the skater jumps easier for my knees?
When it comes to the skater jumps, only jump as far as you want. You don't have to leap across the room (unless you want to).
What I care about the most: you jumping (even if its a bunny hop) and getting your tendons and connective tissues stronger
What if I don't have a soft box or other fancy gym equipment? How do I so that single leg squat at home?
When the squat off the bench, you don't need a special bench to do this one. Or maybe you even have a weight bench but it feels wobbly and don't trust it 100%.
Find some stairs! It's easier to do this particular exercise when your near a stair landing, but don't let gym equipment limit you. A sturdy foot stool works or even a stepping stool. Get creative!
If you're looking for even more strength exercises for runners to help prevent repeat hip running injuries and help you grow your lifting confidence and consistency, I have a FREE 2 WEEK Strength Challenge for you. Check it out HERE!
Until next time, running fit fam...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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