Hip and Core Strengthening for Runners
If you’re a runner, you know how overwhelming it can be to figure out where to start when it comes to strengthening your body to prevent injuries and improve performance. With so many exercises and approaches out there, it’s easy to feel lost or unsure which movements really matter. This post is here to simplify that for you. We’ll walk you through a straightforward warm-up sequence that focuses on three three essential movement patterns: core stability, hip flexor strength, and ankle mobility. These exercises are designed to help you build the control and strength needed to run more efficiently and stay injury-free.
Hip Flexor Strength
Strong hip flexors are essential for a powerful and efficient running stride. They help lift your knees and maintain good posture while running, which can reduce strain on your lower back and improve your overall running form.
Exercise: Lying Cable Knee Raises
Attach an ankle strap to a low cable pulley.
Lie flat on your back with the strapped leg extended and the cable providing resistance.
Engage your core and slowly lift your knee toward your chest against the resistance.
Pause briefly at the top, then lower your leg back down with control.
Perform 10-15 reps on each leg.
Core Stability and Anti-Lateral Flexion
A strong core helps runners maintain proper posture and prevent unwanted side bending during each stride. Training your core to resist lateral movement—known as anti-lateral flexion—is key to staying balanced and injury-free.
Exercise: Side Plank
Lie on your side with your forearm on the ground, elbow under your shoulder.
Lift your hips off the ground, keeping your body in a straight line from head to feet.
Hold this position for 20-30 seconds, engaging your core to resist any side bending.
Repeat on the other side.
Side planks are a simple yet effective way to build the core strength needed for better running stability.
Ankle Mobility
Good ankle mobility is essential for proper foot placement and shock absorption while running. Limited ankle movement can lead to inefficient strides and increased stress on your knees and hips.
Exercise: Kneeling Banded Ankle Mobilization
Attach a resistance band to a stable base near the floor.
Kneel facing away from the anchor point, and loop the band around the top of your ankle, just above the ankle bone.
Position your foot flat on the ground in front of you.
Gently lunge forward, bending your knee over your toes while keeping your heel flat, allowing the band to provide a controlled distraction to the ankle joint.
Hold the stretch for 2-3 seconds, then return to the starting position.
Perform 10-15 repetitions on each ankle.
This kneeling variation provides a focused stretch to improve ankle dorsiflexion, helping your running form and reducing the risk of injury.
Building strength and mobility in your hips, core, and ankles is key to running more efficiently and staying injury-free. This simple warm-up sequence targets the essential movement patterns every runner needs. Practicing these exercises regularly can help you run stronger, reduce pain, and prevent injury.
If you’ve been dealing with aches or limitations in your hips, ankles, or core and want a professional to take a closer look, I’m here to help. Feel free to click here to inquire about a hip and ankle assessment and get personalized recommendations to help you run at your best.