
Running is one of the most natural and accessible forms of exercise. But, while it may seem like a simple activity, running involves a complex series of movements that require coordination, balance, and strength. The forces exerted on the body with each stride are substantial, and without the proper strength and stability, runners become more susceptible to injuries, particularly in the hips, knees, and lower back.
When you run, each foot strike sends shockwaves through your body. The forces involved are multiple times your body weight, and the continuous impact of each stride creates a lot of stress, especially in the lower body. These forces must be absorbed and distributed efficiently by your muscles, joints, and bones. Proper biomechanics play a crucial role in how these forces are handled. Unfortunately, many runners unknowingly develop faulty biomechanics over time, either due to weak muscles, poor posture, or muscle imbalances.
In this post, we’ll explore how strengthening specific muscle groups, particularly the hips and core, can optimize your biomechanics and prevent common running injuries. We’ll also discuss four key strength exercises—weighted single-leg chair taps, single-leg Romanian deadlifts (RDLs), single-leg weighted hip thrusts, and weighted curtsey step-ups—that target these areas and improve overall running mechanics.
The Biomechanics of Running: Why Proper Alignment and Muscle Activation Matter
To understand how these exercises reduce the likelihood of injuries, it’s essential to first break down the biomechanics of running. When we run, we go through a cyclical motion of stance and swing phases, each requiring precise control of certain muscles to maintain good form.
Key Phases of Running Biomechanics:
The Stance Phase This is the moment when your foot makes contact with the ground. During the stance phase, the body’s weight is transferred onto the supporting leg, and the muscles work to absorb the impact and propel you forward. This phase can be broken down into:
Initial contact:Â When your foot first strikes the ground.
Midstance:Â When your body weight is fully supported on one leg.
Push-off:Â When the rear leg is pushed off the ground to propel the body forward.
The Swing Phase This phase occurs when your foot is off the ground and moving forward to make the next strike. The muscles in the hip and core work to maintain stability, control the leg's forward swing, and prepare for the next impact.
During both the stance and swing phases, the body relies heavily on the strength of the hips and core to maintain proper posture and alignment. Imbalances in either of these areas can lead to compensatory movements that increase the stress placed on other parts of the body, leading to injury.
Common Running Injuries and Their Root Causes
Runner’s Knee (Patellofemoral Pain Syndrome) Often caused by poor tracking of the knee during running, which can result from weak hip abductors and poor glute activation. When the glutes and hips aren’t strong enough to stabilize the pelvis, the knee may fall inward during each stride, increasing stress on the patella (kneecap).
IT Band Syndrome The iliotibial (IT) band runs along the outside of the thigh, and when the hip abductors and glutes are weak, the IT band can become overworked, leading to inflammation and pain on the outer side of the knee. Strengthening the hip abductors and glutes can help avoid this issue.
Hamstring Injuries Weak hamstrings and glutes are often the root cause of hamstring strains. When the glutes aren’t firing correctly, the hamstrings are forced to pick up the slack, putting them under increased stress. This often occurs in runners with poor hip extension and limited posterior chain strength.
Lower Back Pain A weak core, including the abdominals, obliques, and lower back muscles, can lead to poor spinal control, which in turn causes joint irritation. Without a strong core, the body compensates with excessive movement and poor posture, which leads to overuse injuries and pain.
Shin Splints Although shin splints can stem from a variety of factors, weak hips and core muscles can contribute to poor foot mechanics. When the hips are not stable, it causes abnormal stress to be placed on the lower legs, leading to shin splints and other related injuries.
How Strengthening the Hips and Core Reduces Injury Risk
When we focus on strengthening the hips and core, we directly address several key elements of running mechanics that contribute to injury prevention:
Improved Pelvic Stability The pelvis is the center of the body’s kinetic chain, and it plays a critical role in running. The glutes, hip abductors, and core muscles help keep the pelvis stable as the body moves through each stride. Without sufficient strength, the pelvis may tilt or rotate excessively, leading to poor alignment and excessive strain on the knees and lower back. Exercises that target the hips and core help reduce pelvic instability, ensuring more efficient movement.
Better Knee Control The glutes and hip abductors help prevent the knees from caving inward (valgus), a common issue in runners with weak hips. This improper tracking increases stress on the knee joint and can lead to conditions like runner's knee and IT band syndrome. Strengthening the hips allows for better knee alignment, leading to smoother and safer strides.
Increased Hip Extension Power Strong glutes and hamstrings are crucial for proper hip extension during the push-off phase of running. Weak glutes force the hamstrings to overcompensate, increasing the risk of hamstring strains and other related injuries. Exercises like the single-leg Romanian deadlift (RDL) and weighted hip thrusts target the posterior chain, improving hip extension power and reducing the likelihood of overuse injuries.
Enhanced Core Stability A stable core keeps the spine aligned and prevents excessive forward or backward tilting of the pelvis during running. A strong core allows the body to absorb the forces generated with each step and transmit them efficiently through the kinetic chain. When the core is weak, the upper body may sway, and compensations may occur, leading to overuse injuries in the hips, knees, or lower back. Core-strengthening exercises like weighted single-leg chair taps and hip thrusts provide the stability necessary to maintain good running form over long distances.
How Targeted Strength Exercises Improve Running Mechanics
Now that we understand the biomechanics of running and the importance of hip and core strength, let’s explore how specific exercises can help reduce the risk of running injuries by improving these mechanics. Below are four effective exercises that strengthen the key muscles involved in running and enhance overall movement patterns.
1. Weighted Single-Leg Chair Taps
This exercise targets the glutes, quads, and hamstrings while improving balance and stability. By working on one leg at a time, you develop unilateral strength, which is crucial for proper running mechanics. This helps to stabilize the pelvis and prevent the knee from collapsing inward during each stride, reducing the risk of runner’s knee and IT band issues.
2. Weighted Single-Leg Romanian Deadlifts (RDL)
The single-leg RDL is one of the best exercises for strengthening the posterior chain, including the hamstrings and glutes. This movement mimics the hip extension required during the push-off phase of running. By increasing hamstring strength and improving hip mobility, the single-leg RDL reduces the risk of hamstring strains and improves overall running power.
3. Single-Leg Weighted Hip Thrusts
Hip thrusts are excellent for building glute strength, which is vital for proper hip extension. By performing the hip thrust on one leg, you increase the challenge and promote unilateral glute activation, which helps improve your running mechanics and prevents compensatory movement patterns that lead to injury.
4. Weighted Curtsey Step-Ups
The curtsey step-up works the glutes, quads, and hip abductors, which are crucial for maintaining proper leg alignment during running. This exercise enhances lateral stability and strengthens the muscles that prevent the knees from falling inward. Stronger abductors and glutes reduce the risk of knee injuries like IT band syndrome and runner’s knee.
Conclusion
Running injuries are often the result of weak or imbalanced muscles that fail to support the body’s natural movement patterns. By incorporating strength exercises that target the hips and core, you can enhance your biomechanics, improve running efficiency, and significantly reduce your risk of injury. Exercises like weighted single-leg chair taps, single-leg RDLs, weighted hip thrusts, and curtsey step-ups are not only effective at building strength in these critical muscle groups but also help to optimize your running form.
By strengthening your hips and core, you create a more stable and resilient body that can handle the demands of running, ultimately allowing you to run longer, faster, and injury-free.
But what if you’re already dealing with pain or discomfort while running?
At Rise Physical Therapy, we specialize in identifying and treating running-related injuries, from knee pain to lower back discomfort. If you’re experiencing pain or have concerns about your running form, don’t wait for the problem to get worse—schedule a call with one of our expert physical therapists today. We’ll help assess your situation, provide personalized guidance, and work with you on a plan to get you back on track to running pain-free.
Book a Call with a Rise Physical Therapist Today!
Whether you have specific questions about your running technique or need help with a current injury, we’re here to help. Book your call and take the first step toward a healthier, stronger, and more efficient running experience!