Hips getting tight on long runs

Jimbo · 02-06-2006, 04:12 PM

Training for 1/2 Marathon - Only problems on longer runs is my hips tend to start hurting..feeling tight about mile 9...I know abou shoes...and being hydrated...what about stretching. Do I need to start doing some stretching through the week for my hips? And if so...anyone have a web site or suggested stretches?

Any other comments or suggestions are welcome. New to running. But I love it.

cappuccino · 02-06-2006, 06:41 PM

Hey Jimbo...

here's a quote from Bill in another thread about hips and running

[ QUOTE ]
Runners tend to have very weak glute medius muscles the posterior fibers of which help control that movement. If it becomes excessive (too much hip adduction and internal rotation) the greater the stress on the hip with every stride.

[/ QUOTE ]

here's the whole thread:

http://forums.jpfitness.com/showflat...0#Post22049323

this might give you some starter tips

BFG · 02-06-2006, 06:48 PM

running style has a lot to play in it but regular stretching is very important.

Do you always do long slow steady state runs?

BFG · 02-06-2006, 06:58 PM

I think one of the best stretches you can do it what I was told was butterfly stretches

think sitting down with feet together and trying to lower knees to the ground.

But when running try and concentrate on a good clean foot strike tis weird at first as you try and retrain a natural action but it does pay off.

Be interested to see your routine tho as was training for mine on a programme written for me by runners world guy and then wasnt able to compete cos of me car crash :-*(

gobbla · 02-07-2006, 04:57 AM

I think Cap has the right of it. If you're at 9 miles now you ought to be about ready to taper down for the race. After you get done and have your rest week, you might think about starting over from the beginning and see how you feel after #2.

Running in and of itself isn't evil...but it makes any flaws you have more and more obvious, and can eventually lead to a problem if not corrected at some point.

Jimbo · 02-07-2006, 02:15 PM

Cappy - Bill advocates strength training...so I will deff keep on doing the weights. But it's hard to work in much with all the running I'm doing. I do love squats.

BFG - I will try doing some butterflys...as long as I don;t have to "flutter about" afterwards [img]/images/graemlins/wink.gif[/img] Sounds like the perfect stretch for my situation. Thanks

Gobbla - Your right. I'm about ready to taper down for the race. Just 3 more weeks. I did 12 Sunday and it felt better. Maybe I'm getting looser.

Thanks for the posts all!

cappuccino · 02-12-2006, 07:24 AM

be sure to do some side leg training like he suggested in my hip thread to strengthen the outer portion of the hip.