During the last 5 columns we’ve discussed general running guidelines to help you design a running program to prepare you for the local, popular runs, the Portland Marathon and the Girlfriends Run for a Cure that will have thousands of runners and walkers participating from around the Northwest this fall.

Last week, we discussed the importance of strengthening your feet as a runner and today, I wanted to stress the importance of strengthening your hips.  Strong Hips = Strong Knees.  Weak Hips = Weak Knees. If your hips aren’t stable and effectively able to stabilize your pelvis while running, your knees will suffer.

Here’s some tips to conditioning your hips in a variety of ways:

Perform these exercises 2 days per week

StepupbLeg Step Up:

Holding a set of hand weights, position yourself in front of a bench with one foot on the bench.  The bench should be at a height that puts your knee at a 90 degree angle.  Keep your kneecap facing forward and your weight distributed on all four corners of your foot.  Now slowly step up extending the supporting knee into a fully upright, balanced position.  Now slowly lower yourself down to the starting position.  Perform 1-2 sets of 8-12 reps to fatigue for each leg.  Keep the height shorter if this bothers your knees at all.

 

 

Resisted Lateral Steps:SideStepa

Wrap an exercise tube (exercise cuffs) around your ankles.  Standing tall with abdominals tight, slowly step side to side maintaining resistance on the tube.  Continue for 1-2 minutes.

 

 

 

hamstringcurl1bStability Ball Hamstring Curls:

Lay on your back with your feet positioned on an exercise ball.  With your arms at your side, slowly lift your hips and buttocks up towards the ceiling while contracting your glutes (buttocks) and hamstrings (back of thigh) until your body weight is resting comfortably on your shoulder blades.  Throughout the entire exercise, be sure to keep your hips square to the ceiling and your abdominals contracted.  Now slowly curl the ball in towards your body while maintaining control and stability through your core area.  Slowly curl out and in 8-20x for one to two sets. Feel free to take breaks as needed.

 

 

bridgedLeg Bridging:

Lay on your back with 1 leg bent, foot on the floor and the other leg lifted straight up to the ceiling.  With your arms at your side, slowly lift your hips and buttocks up towards the ceiling while contracting your glutes (buttocks) and hamstrings (back of thigh) until your body weight is resting comfortably on your shoulder blades.  Throughout the entire exercise, be sure to keep your hips square to the ceiling and your abdominals contracted.  Be sure not to tilt to one side while doing these 1-leg lifts.  Slowly lift up and down 8-20x for 1-2 sets.

 

 

Side Lying Outer Thigh Leg Lifts:

Lie on your side with your body straight. Keep you abdominals contracted as you lift the top leg upwards.  Hold at the upper end range of motion and then return to the starting position.  Complete 1-2 sets of 8-20 reps each leg. If this is too easy, perform this exercise with tubing wrapped around your ankles to increase the resistance.

 

 

Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for over 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs.  She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson.  She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com

Note:  As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details.

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.

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