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Hipstability for runners

12 weeks of training for a stable running form

Download stability program

Download Explanation (dutch)

Do you suffer from recurring running injuries in the lower back or legs? Chances are that your hip stability is not good. Read below how you can improve the stability of your hip.

A reduced stability in the hip ensures that a number of incorrect patterns can occur during running. Like the hip dropping and the knee and foot turning inwards. This can result in overload injuries. The reduced stability may be due to muscle weakness or due to a problem in coordinating the stabilizing muscles. To improve the coordination of hip stabilizers during running, Running Solutions has developed an exercise program. With this exercise program you can significantly improve stability during running in 12 weeks.

You do this by performing 3 exercises daily for 12 weeks. Below are all exercises written with a video of the performance.

Download the program and the explanation in PDF above so that you can read it back at any time.

Runners step

Execution: Stand on two legs with the feet at hip width (starting position). Exit with 1 leg about 30 centimeters forward. Hereby unwind the foot, from the heel to the forefoot. Put your body weight completely on your front foot. Keep the knee of the front leg slightly bent and your torso stretched. The rear leg stays with the toes on the ground and has a bent knee, this is purely for balance. Then step back to the starting position.

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Runners step & turn

Execution: Stand on two legs with the feet at hip width (starting position). Exit with 1 leg about 30 centimeters forward. Hereby unwind the foot, from the heel to the forefoot. Put your body weight completely on your front foot. Keep the knee of the front leg slightly bent and your torso stretched. The rear leg stays with the toes on the ground and has a bent knee, this is purely for balance. Then turn the hip and torso in the direction of the standing leg and back again. Then step back to the starting position.

Runners step & reach

Execution: Stand on two legs with the feet at hip width (starting position). Exit with 1 leg about 30 centimeters forward. Hereby unwind the foot, from the heel to the forefoot. Put your body weight completely on your front foot. Keep the knee of the front leg slightly bent and your torso stretched. The rear leg stays with the toes on the ground and has a bent knee, this is purely for balance. Then bend the trunk forward from the hip and reach diagonally forward with the contralateral arm. Then come back to a standing position. Then step back to the starting position.

Runners hop

Execution: Stand on two legs with the feet at hip width (starting position). Drop off with one leg so that you make a jump forward and you land on one leg. During the landing, the leg on which you land is slightly bent in the knee. Make sure that the knee remains stabilized above the ankle. Then step back to the starting position.

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Runners twist

Execution: Stand on 2 legs. Stand on 1 leg with the knee of the standing leg slightly bent. Now swing the raised leg backwards, with your torso slightly tilted. Tap the ground with the swinging leg up to about 1 meter behind the standing leg. The arms move as if you were running. Now come back to the running position.

Runners touch

Execution: Stand on one leg with a straight knee with the other knee raised to 90 degrees in the knee and hip. Shoulders are directly above the hips. The hand of the raised leg is next to your torso, the other at the height of your nose (starting position / running position).
Now bend through the hip of the standing leg with the torso forward. Tap the ground under the equal shoulder with the contralateral hand. Come back to the starting position / running position.

Runners hop & lift

Execution: Stand on two legs with the feet at hip width (starting position). Drop off with one leg so that you make a jump forward and you land on one leg. Then sink through the knee of your standing leg to approximately an angle of 110-100 degrees. Now straighten your knee again and come up to the running position (also think of the right arm and trunk position). Stand still for 2 seconds and return to the starting position.

Runners pull

Execution: Stand on one leg with an extended knee with the other knee raised to 90 degrees in the knee and hip (starting position). Hold a dynaband with tension with the arm on the side of the raised leg. Then bend the trunk forward from the hip and reach with the arm in the direction of the dynaband (the dynaband "pulls" the arm forward). The standing leg makes a slight knee bend. The leg that is separate from the ground moves simultaneously with the movement of the trunk backwards. Then come back to the starting position where the hull makes a backward rotation on the side of the dynaband.

Runners touch diagonaal

Execution: Stand on one leg with a slightly bent knee (starting position). Then bend the torso forward from the hip and reach diagonally forward with the contralateral arm. The leg that is separate from the ground moves backwards simultaneously with the trunk. Reach with the arm diagonally in the direction of the standing leg. Then come back to the starting position.

Runners salsa

Execution: Stand on two legs with the feet at hip width (starting position). Get out with one leg where the knees are bent to 90 degrees. You are now in a lunge position. Now bend forward with a straight torso from the hip. Both arms reach forwards. The full body weight now rests on the front leg. The rear leg comes off the ground without depositing. Now stretch the standing leg, while the torso simultaneously stands upright (shoulders, hips under each other). Both arms extend above the head simultaneously with the torso. The rear leg that has come loose makes a knee lift simultaneously with the trunk movement. Hold this position for 2 seconds.

Runners step-up

Execution: Place one leg on an elevation (max. 20 cm). Move your weight to the leg on the elevation. Use the leg on the floor for your balance. Come up (stretch the knee and hip of the leg on the elevation) and finish in the walking position. Stay in this position for 2 seconds. Then lower yourself to the starting position.

Pistol squat

Execution: Stand on two legs with the feet at hip width and move your weight to 1 leg (starting position). Drop as deep as possible through your hip and knee of this leg. Bring your other leg forward during this movement. At the deepest point of your movement, extend your bent leg back to the starting position. NB this is the heaviest form of this exercise!

For additional safety, stand in front of a chair and lower your buttocks to just above the chair seat during the downward movement (do not sit!) And then come up again.

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