Running coach recommends seven stretching exercises to alleviate stiff hips and enhance running technique
Improving Hip Flexibility for Better Running Performance
Tightness in hip flexors can significantly impact running performance and increase the risk of injury. By restricting hip mobility and stride length, it leads to inefficient biomechanics, increased knee stress, and a higher risk of injury [1][4]. However, a combination of stretching and strengthening exercises can help improve hip flexibility and enhance movement efficiency.
Key exercises to increase hip flexibility and strength include:
- Stretching exercises:
- Kneeling hip flexor stretch – This stretch helps to lengthen hip flexors and counteracts sitting-related tightness.
- Lizard pose – This yoga pose deeply stretches hip flexors and groin while increasing overall hip mobility.
- High lunge stretch – This stretch not only stretches hip flexors but also strengthens surrounding muscles like glutes and quads.
- Inner thigh and pelvic opening stretches – These stretches improve flexibility and reduce stiffness.
- Strengthening exercises:
- High plank with band resisted hip flexion – This exercise strengthens hip flexors as well as core and shoulders, supporting better running mechanics.
- Glute bridges (standard and single-leg) – These exercises strengthen the posterior chain and improve pelvic control.
- Clamshells with resistance bands – This exercise targets glute medius for side-to-side hip stability during running.
Athletes and running coaches, such as Yana Strese, recommend incorporating these hip stretches into a fitness routine. Regular practice (about 10–15 minutes a day, 5–6 days a week) yields noticeable improvements in 2–4 weeks, reducing pain and stiffness while enhancing running efficiency and posture [1].
Everyday hip stretches can help undo the damage of sitting and improve hip flexibility for running. Prolonged sitting can cause the iliopsoas, the strongest group of muscles in the hip flexors, to become more contracted. This tightness can limit movement, making it difficult for the leg to move back, often causing the lower back to arch [6]. This hip muscle imbalance can lead to other muscles overcompensating to stabilize the body, increasing the risk of injury.
Stretching and strengthening hip muscles can help prevent back pain and upper body strain during running. Tight hip muscles can lead to back pain and may strain the upper body, including the shoulders and neck [7]. By improving hip flexibility, runners can achieve a stronger push-off and higher knee drive, reducing discomfort and improving overall posture and core activation in running [4].
No equipment is needed for this hip stretching workout, making it accessible for everyone. A hip mobility yoga routine can also help improve hip flexibility for running. Regularly doing hip-strengthening exercises can help keep the muscles in this area healthy, ensuring optimal running performance.
[1] Strese, Y. (2020). The Complete Runner's Guide to Hip Flexibility. Retrieved from https://www.runnersworld.com/uk/training/a32197025/hip-flexibility-for-runners/
[2] Strese, Y. (2020). 7 Hip Stretches Every Runner Should Do. Retrieved from https://www.runnersworld.com/uk/training/a32197552/hip-stretches-for-runners/
[3] Strese, Y. (2020). 5 Strength Exercises Every Runner Needs to Do. Retrieved from https://www.runnersworld.com/uk/training/a32197548/strength-exercises-for-runners/
[4] Strese, Y. (2020). Why Hip Flexibility Matters for Runners. Retrieved from https://www.runnersworld.com/uk/training/a32197549/hip-flexibility-for-runners-explained/
[5] Strese, Y. (2020). How to Do a Clamshell Exercise. Retrieved from https://www.runnersworld.com/uk/training/a32197550/how-to-do-a-clamshell-exercise/
[6] Strese, Y. (2020). Why Your Hip Flexors Are Tight and What to Do About It. Retrieved from https://www.runnersworld.com/uk/training/a32197547/how-to-stretch-hip-flexors/
[7] Strese, Y. (2020). How Tight Hip Flexors Can Cause Back Pain. Retrieved from https://www.runnersworld.com/uk/training/a32197546/how-tight-hip-flexors-can-cause-back-pain/
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