11/06/2025
If your hip starts talking to you mid-run — or you feel that deep ache later that night — that’s not just “getting older.” It’s usually a sign that something in the chain (hip, core, stride, load) isn’t doing its job. The good news? You can fix it without giving up running. 🤩
Here are this week’s Three To Thrive to help reduce hip pain when running 👇
✅ 1. Own single-leg control
Running is basically thousands of controlled single-leg landings. If your hip drops or your knee caves in on one leg, the tissues around the hip get hammered. Add slow lateral step-downs, single-leg RDLs, or split squats with a 3–4 second lower. You’re not just getting “stronger legs” — you’re building pelvic control.
✅ 2. Train hip + core stability together
A lot of “hip flexor tightness” is actually your hip trying to stabilize for a core that’s not doing its job. Side planks, carries (suitcase or front-rack), and dead bugs teach your trunk and hips to work as a team so your hip flexors stop doing all the work. When the trunk is stable, the hip can move without flaring up.
✅ 3. Clean up your running mechanics
If you’re overstriding (heel way out in front) or running with a super-low cadence, you’re basically slamming your hip with every step. Try a slightly quicker cadence (often 165–180 steps/min for most recreational runners) and think “land under me, not in front of me.” Softer, quicker steps = less impact per stride.
👉 Want the full breakdown? DM us running and we’ll send you link 🔗
