Hip Strengthening Exercises For Running Blog 700x394

VIDEO: Endurance Strength Roundup- Hip Strengthening Exercises for Running

BY Mike Ricci

D3 Multisport’s Laura Marcoux goes over two simple exercises that target the abductors for stronger hips and knee stability.

Welcome to the TrainingPeaks Endurance Strength Roundup video series. In each installment D3 Multisport coaches will show you quick, efficient movements with minimal equipment that are designed to be easily added to your multisport routine for increased strength, power and injury prevention.

This edition features exercises targeting the lateral muscles in the hips, which, when inefficiently trained can lead to knee and hip pain. Triathletes are susceptible to tight and weak hip muscles as they generally move only in a forward direction, so side-to-side movements are important for injury prevention and correcting common muscle imbalances.

The first exercise are banded monster walks. You will need a light to medium-resistance band that needs to be placed just above your ankles. Try to do three sets of 15-25 monster walks in each direction, keeping your abdominals pulled in and avoiding too much of a knee bend, which will prevent you from performing the movement correctly (if done correctly you will definitely feel the burn in your hips!) Do this exercise one to two times per week for optimal results.

The second exercise is a weighted lunge with a twist, although you can do this one without any weight if you need to. Use a light to medium weight dumbbell (5 to 15 pounds). Remember to lunge toward the leg that is in front, keep your abdominals pulled in tight, and be careful not to allow your front knee to wobble in either direction. Do three sets of 10 reps per side, and do this exercise one to two times per week for optimal results.

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About Mike Ricci

Mike Ricci, USAT Coach of the Year, USAT Level 3 Elite Coach and a Training Peaks Level II Certified Coach.  He is the owner and founder of the D3 Multisport coaching group, through which he coaches all levels of athletes from beginner to elite. One of their key coaching philosophies is no junk miles.  They help athletes utilize their time effectively as they pursue their goals.  Mike’s credentials include the University of Colorado Triathlon Team and guiding them as the Head Coach to four consecutive collegiate National Championship titles from 2010-2013. Mike has written training plans for Team USA several times, was the USAT World Team Coach in 2017, and has helped many athletes to qualify for the Ironman World Championships in Kona. You + D3 = Success (Learn More!).

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