|Increase your hip range of motion and strength to become a better more efficient runner, while reducing your chance of injury.|
|The stretches and exercises below will help you improve your running form so that you can train harder and race faster in your next 5k, marathon, or triathlon.
THERE’S A SCHOOL OF THOUGHT that your stride is your stride, that you are genetically coded to run a certain way. But holding onto that philosophy may hold you back when it comes to your hips. “Most runners don’t extend their hips,” says Jay Dicharry, director of the SPEED clinic at the Center for Endurance Sport at the University of Virginia. Meaning that with each stride, your leg doesn’t extend back far enough behind you before it comes forward again. As a result, you lose propulsive power. Plus, having a limited range of motion can throw off your biomechanics all the way down your leg. Dicharry’s fix is a 10-minute program of hip-extension exercises, which he recommends doing in sequence, just before you run. “Based on the before-and-after testing we do in our clinic,” he says, “I believe 90 percent of runners will benefit from this training and become faster and less injury-prone.”
KNEELING HIP-FLEXOR STRETCH
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