Hip Strengthening?

Out here in Northern California, the winter time weather is usually high’s in the mid- to high 50’s and lows around the mid 30s. So, this past week when every night was down to about 25 degrees, it made me want to just snuggle under the covers as long as possible.

wasn’t actually snowing — just lots of frost on the ground

Despite the freezing temperatures, the sun made my Sunday morning run bearable. I finished 10 miles with an average pace of 9:20 — sped up the second half for a nice negative split.

Besides running on Sunday, I also fit in a swim on Saturday morning. I’m really trying to start working on my swimming so I can do another triathlon or two this summer. This week I felt stronger than last week, even though I was exhausted by the end. I think after a couple weeks my shoulders will be much more comfortable.

Outside of the workouts, my weekend was full of other fun things like a date night on Friday night with my main man, and a wine tasting with some friends on Saturday. Sunday we spent the day watching football and eating homemade chicken wings. I used this recipe, and it was amazing. Highly recommend if you are looking for a tasty fried treat.

Sorry for the randomness of this post! But, I do have a running related question. Anyone have some good exercise recommendations for exercises glute / hip weakness? I think I’m dealing with something like that right now on my right side. I’d love some ideas if you have any!

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5 thoughts on “Hip Strengthening?

  1. Yum Runner

    Clam exercises and leg raises are best. You lay on your side, with your hips stacked, and bend your knees at a 90 degree angle. Then lift the top leg so you knees are about 10 to 12 inches apart. Slowly bring your knees back together. Repeat slowly fifteen times. For leg raises, lay on your side Again, hips stacked, legs straight out. Light your top leg 18 inches with your foot flexed (that part is important). Then lower again so your feet touch again. Repeat fifteen times. Do that a couple of times on each side. If you are doing it right, you'll feel a deep burn in your butt. I have to do it all the time because I have issues with my piriformis. Good luck!

    Reply
  2. Cait the Arty Runnerchick

    i'm in norcal too and it's freeeeezing!!
    some good exercises for hip/glutes would be 1) balance on ur left foot and reach with your right arm down to touch your left foot, repeat. then do the opposite side. 2) donkey kicks, on your hands and knees, keep your right leg bent at the knee and kick your foot up back behind you and then lower..repeat and then do the same with your left leg. 3) side planks, then with your legs stacked, raise the upper leg up and down. hope some of these help!

    Reply
  3. Holly KN

    I'm with Yum. While battling my own IT band issues, I did lifts and clamshells every day (still do them a few times a week). I also do this one:

    1. Stand sideways on a step (ie, if you left your arms, left hand points up the stairs, right hand down)
    2. Move to the edge of the step, so your left foot is thoroughly on the step (inside part of the foot at the edge), and your right foot is at the same height, but over air.
    3. Drop your right hip so that your right foot drops an inch or two below the top of the step.
    4. Use your hips to lift your right hip/leg, so your foot is just an inch above the stair level.
    20-30 reps/side

    I also strongly suggest using a tennis ball to self massage the “meaty” (sorry) part of your hip, just above and behind your hip bone. Stand close to the wall and hold the tennis ball between the wall and your hip. Lean into it, and mush it around until you find some tender spots. It's not pretty, but if you have any tightness in there, the ball will find it.

    Good luck!

    Reply

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