How to Develop Strong Hips for Running

POSTED BY : Nate Helming

In this video, we show you how to do side steps using a resistance band to develop strong hips. You may call even call this a “specific” running exercise.

 

It sounds better.

 

 

“Specific” running exercises are seductive…because we think we want them…because after all aren’t we constantly told they’re the most effective?

 

Well, I’m telling you right now however (after years of trial and error), that you really don’t. And after reading this article and watching this video, you’ll know why.

 

Of course you want easy-to-follow, effective exercises that strengthen you, your running, and prevent injury.

 

That’s the dream.

 


 

“This is why we don’t need singular exercises. This is why want to avoid “run specific” anything because (in all honesty) it’s quite an arbitrary label. “


 

 

Rarely, however have we met the runner who understands exactly why they’re “activating” their glutes, or doing some single leg hop. More commonly, we see runners doing said exercises just on the hope that it’ll convert to fast injury free running.

 

In reality, most of us tend to go through the motions and miss out on the big opportunity to mentally connect these movements with our lifestyle and running. We do these exercises over here. We run over there. We take our yoga class in between, and aren’t necessarily better runners for it.

 

Not to say these exercises provide zero value (they do!), but I am saying we can do so much more if we give ourselves the few precious moments to think BIG PICTURE.

 

 

This is why we don’t need singular exercises. This is why want to avoid “run specific” anything because (in all honesty) it’s quite an arbitrary label.
What we DO want is a way of thinking and a lifestyle.

 

It’s never one singular exercise that saves the day, but rather a system of multiple exercises all held together with a cohesive understanding of how and why the body’s supposed to move, how and why we can improve our general movement, and how that extends to better running.

 

This way of thinking extends way beyond the narrow window of running and and this one exercise singular “run specific” exercise.

 

poor-wb-glute-function


 

“This exercise teaches external rotation and hip stability, both of which play an important role in how we squat, lunge, step up, do a single-leg squat and—ultimately—how we run.”


 

No strength-oriented movement for the runner should be off the table.

 

Of prime importance, however, is developing the big picture thinking that allows us to see how different exercises all fit together to help build a more complete athlete.

 

While it’s important to know and understand which exercises will get a muscle firing (and why), it’s equally important to recognize the limits of this approach for bigger picture athletic development and education.

 


 

“But there’s too big a gap between this single activation exercise and running a blistering mile or not slowing down late in a long race.”


 

 

This “How to Grow a Runner” video series will go through a series of well-known leg exercises designed to improve your running in some way—side steps with a band, the squat, the lunge, the step up, a single-leg squat and, finally, a running drill—and explain how each exercise can improve the others, especially when putting them all together as part of the same strength-training program.

 

In this video, we show you how to do side steps using a resistance band.

 

This exercise teaches external rotation and hip stability, both of which play an important role in how we squat, lunge, step up, do a single-leg squat and—ultimately—how we run.

 

But there’s too big a gap between this single activation exercise and running a blistering mile or not slowing down late in a long race.

 

So, we will take what we learn in this video and apply it to a series of more complex exercises in upcoming videos. “More complex” means more moving parts, an increased range of motion and increased load, all of which work together to help you become a stronger, more resilient runner!

 

If you like our approach to running, strength, mobility, and technique and you want to consider a running, coaching, support system that brings all of these things together in short digestible easy to follow videos, then you have to check out our 30 Day Challenge!

 

Otherwise, don’t forget to share this with a friend in need!

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