7k run = sore hips: I graduated C25k a few... - Bridge to 10K

Bridge to 10K

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7k run = sore hips


I graduated C25k a few weeks ago and after some consolidation I felt I needed some set goals and a plan to follow.....bring on jujus plan!

Aaaanyway I decided that last night was the night for 7k. I did my best to follow advice from forum and slow down my pace (I'm not particularly fast but heyho ). Well I only went and did it, yay me (44 mins).

But during the last km my hips began to ache...not pulled muscle feeling just aching. They still felt the same this morning despite my stretching. ....is this normal?

I have started core strengthening exercises on my rest days but what else should I do?

I'mean looking to you lovely runner's for advice...

9 Replies

Recently I got a sore hip, thankfully it is no longer sore, I just rested and did not run as the only time it was sore was when I walked fast or ran, all I did was not run and the soreness gradually went, I hope just like me your hip will soon get better and you can resume your runs.

KDoll72 in reply to AlMorr

Thanks AlMorr. It seems to be more of a muscle ache at the moment which isn't too bad so I'm hoping a rest day or 2 will sort it out


Good pelvic stability and a strong core / glutes are so important for runners, so good to hear you are getting into your strengthening exercises.

Before I started to do any strength training I often got a sore hip. I don’t know if this is just coincidence, but my hips have been perfect since I started doing Pilates once a week. Do you do glute bridges as part of your routine? Great for hips (and glutes). Pilates incorporates so many exercises great for all your running bits.

Hope the soreness abates soon.

Sadie-runs x

KDoll72 in reply to Sadie-runs

I don't include glute-bridges but will now :-)

I have been looking into doing either yoga or pilates so I think I'll take your advice & go for it.

I was worried I was trying to do to much too soon. But I just love running now so I've realised it not just about the running days but my fitness routine in between.


Sadie-runsGraduate10 in reply to KDoll72

I do both yoga and Pilates, but would say that Pilates is the best in terms of supporting the muscles you need to strengthen for running. We do a lot of core and glute work in my class. Hard work, but great results fairly quickly! Glute bridges are ace. :-)

It could possibly also be a little bit of too much too soon, as well, but don't let that put you off. Consider taking two days rest after your longest run maybe – I did this while doing the 10k programme. I still do it now, actually, if I am feeling a bit fatigued or sore anywhere. You just need to listen to your body. I had been running for 10 months before I attempted the 10k programme – was so scared for so long, but it was the best thing I have ever done for my running and I loved it.


Yeah it’s normal. Keep going slowly so the extra distance doesn’t impact on you Take am extra day by all means

You can do some hip stretches to help while you’re resting Leg raises and hip thrusts, hip swings Yoga is great for hips! 👍😃🏃‍♀️

KDoll72 in reply to misswobble

Thanks. I'm taking all the sage advice given from you experts out there :-) :-) :-)


I also started getting a twinge in my hip after 6/7k. Have been doing a some yoga and trying to make sure I engage my core when I'm running. Also got some new shoes. Seems to be ok now...maybe just the body adjusting to the longer distances or all the other things...who knows?!

KDoll72 in reply to Saartjie

I think you might be right about the body adjusting after a day of rest my legs/hips etc feel much better. I was just worried as I hadn't had any aches & pains like that since week 1 of C25k :-)

Onwards & upwards. .....week 4 of the bridge plan beckons (but with lots of strengthening exercises thrown in for good measure....& maybe an extra rest day here or there!)

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