436: Hips and Single Leg Strength

Training Single-Leg Control for Better RunningIn this week’s episode, we’re diving into something I talk about with runners every single day: your hips. If you’ve ever wondered why certain niggles keep showing up, why your gait feels “off,” or why your stride doesn’t feel as smooth as it should, this episode is for you.Although many people think of running as a two-legged sport, it is actually a one-legged activity repeated thousands of times. Every step is a single-leg balance, stability, and power moment. So if your hips aren’t pulling their weight, you’ll feel it. For many runners, especially as you move into your 40s and beyond, hip weakness becomes one of the biggest contributors to gait inefficiencies and overuse injuries.In this episode, we break down:Why hip strength and control are foundational for efficient, pain-free runningHow single-leg stability impacts everything from cadence to stride mechanicsThe surprising ways hip weakness shows up in your gait (sometimes in places you wouldn’t expect!)Personal stories from our own “aha” moments—when we finally connected the dots between hip strength and better runningSimple assessments you can do at home to understand your hip controlKey exercises that build strength, stability, coordination, and power—all levels welcomeWhy runners over 40 should prioritize this even more (hint: it’s not just about strength—it’s about longevity)We wrap up the conversation with actionable steps you can start using today to feel more stable, more powerful, and more confident on the run. Because when your hips show up, everything in your running feels better, and your everyday movement does, too.If you’ve been skipping your strength work or unsure where to start, this episode will give you the clarity and motivation to take the next right step.Tune in and let’s get those hips working for you, not against you!00:51 The Importance of Hip Strength in Running01:12 Personal Stories and Experiences01:49 Understanding the Role of Hips in Running Mechanics07:15 Kevin's Journey and Hip Strengthening Exercises09:20 Common Running Issues and Hip Weakness22:59 Understanding Pelvic Drop and Lateral Trunk Lean23:43 Compensations and Overstriding in Running24:07 The Importance of Strength Training for Runners25:20 Common Injuries Linked to Weak Hips26:16 Achilles Issues and Calf Overcompensation27:09 The Role of Strength Training in Preventing Injuries29:43 Single Leg Control and Strengthening Exercises37:23 Testing and Improving Hip and Single Leg Stability41:33 Exercises to Enhance Hip Strength and Mobility45:50 The Importance of Single Leg Strength in RunningGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin the Team! -->  https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.