Why are runners always talking about their knees? Well, because sometimes we have inexplicable knee pain. I’ve been there and done that. Sometimes we also encounter hip pain as we log those miles. What causes either, or both, of these? The answers range far and wide, but a lot of times it boils down to two things: your running shoes, and muscle weaknesses in your hips and glutes. If you’ve eliminated your running shoes as the problem, let’s move on to muscle weakness and imbalances. I am going to share with you this dynamic warmup I do prior to every strength training session. It is quick, only taking about 10 minutes, and targets core, hip, and glute strength, and will keep your knees and hips happy!
Let’s talk muscle weaknesses real quick. Most runners think they have strong everything. Yes, you are incredibly strong, especially if you are pushing those kiddos in the stroller while you run! But, are you BALANCED? Taking time to strength train will not only balance your body’s muscles, making sure you are not favoring one set of muscles and overworking them, but also increase your running economy and lower your chances of injuries, like knee and hip pain. I started doing this warmup before every strength training session after I had to give up on my second marathon I was training for (due to gasp… knee pain). While I haven’t run as much mileage at one time since then, I have also NEVER had knee pain since incorporating this warmup. My problem was weak glutes. This dynamic warmup helped me. Let’s see if it helps you!
Cat Cows
These are also excellent for moms! I do 10, and really focus on zipping up my core, and my breathing.
Bird Dogs
I do 10 on each side, focusing on my breathing and zipping my core.
Plank and Variations
I will mention that I never let my new moms do front planks until we have worked up to it. Even if you no longer have a newborn, front planks are not good for Diastasis Recti. Some good variations are bear planks (get on all fours and then lift both your knees a few inches off the ground) or a front plank with one knee resting on the ground.
I generally front plank for a minute, with 20 seconds normal (both feet down), and 20 seconds each with one leg raised. Really focus on contracting your glute when you do this, not your hamstring! Runners love to cheat with their strong hamstrings. You can always start for a shorter amount of time and work up, for even longer than I do!
I do side plank on each side for a minute each, and do 10 of the side crunches and hip dips during that minute. Keep your hips stacked right on top of each other so you really target those hip muscles.
Back plank is a wonderful one that I recently added. Also focus on keeping those glutes tight.
Wall Sit
I wall sit for a minute and a half. Once again, you can work up to this as needed. Did you know wall sits are also great for your pelvic floor? I can feel my whole pelvic floor working while I do a wall sit. If you don’t know what I mean, do Kegels while you perform the exercise. Once you get used to that, you will know what I mean when I say to tighten your pelvic floor while doing a wall sit.
Leg Lift Cycle
I learned this one in high school track. I still do it. I have worked up so I can hold each section for 20 seconds. You can add ankle weights to this as well. Make sure when you are doing this you are NOT doming your abs. If you just had a baby, I would skip this one also.
Start on your back. 1. Lift one leg up for 20 seconds. Repeat on the other let. 2. Next, raise both legs at the same time. 3. Then, move one leg up and out to about 45 degrees (this is what works your hips!). Repeat on the other leg. 4. Next, do both legs out at 45 degrees at the same time. Finish with both legs up again.
Glute Bridges
Glute bridges may be the best exercise ever. I do 3 sets of 10 with weights, usually a 20 lb dumbbell. The first set I do with both feet on the ground. The last two sets I do single leg glute bridges. Single leg glute bridges are great to make sure one leg is not stronger than the other.
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