Aching hips after hard run

[Reggit]

Well I’m following a training plan to slowly up my distance from HM to FM and have found as the runs are harder (400m speed repeats yesterday) but only covering 12ish km and easy pace HM upwards, my hips ache - it clears over a day or so.

This feels like a muscular ache and nothing else. Guessing I need to build my glutes strength? How? I’m a little gym shy 😂

Sorry it’s a bit of a stab in the dark thread and I couldn’t see the marathon forum for whatever reason or I’d have posted in there.

[Sandraj39 Graduate10]

The Marathon forum has been renamed “Fun beyond 10k and Race Support”

healthunlocked.com/marathon...

I am no expert but reckon we all benefit from glute exercises! I am working on mine using single leg glute bridges and also a banded sit-to-stand exercise my physio gave me. However, it might actually be worth seeing a physio who can help unpick if you have any other tightness or weakness anywhere - hip flexors for example? Good luck with your training.🙂

[Oldfloss Administrator 60minGraduate]

Great advice from Sandraj39 .... I don't know if this link may be useful , from an old post of mine on S and F...

polar.com/blog/hips-dont-li...

[Hedgehogs123 Graduate10 in reply to Oldfloss]

Thanks OldFloss, I had a look at the post too, as definately need to work on tight hips!!😀

[Oldfloss Administrator 60minGraduate in reply to Hedgehogs123]

When I started back after just six weeks off...the tops of my hips were so tender... I did some exercises and I found my way back to the softer places Hope you find some useful stuff! x

[Hedgehogs123 Graduate10 in reply to Oldfloss]

Im sure I will, I certainly need it. Just been having a quick look and a little practice, didn't realise I was so stiff! x

[misswobble Graduate10]

hard running, slamming the legs, will make you ache. I have a softer bit of flat trail for speed intervals to try to reduce impact. A grassy sports pitch or park would do

I try and mix up terrain on long runs to get ready for my marathon. The hips go through the mill on hilly or undulating trails and you feel it afterwards. Epsom salts baths, cross training, getting plenty of sleep and healthy grub help us heal after exertion

I try and mitigate hard runs by generally keeping moving.

I agree about glute strength. Building up the glutes is a good idea I don’t do gyms either but there’s plenty of gym stuff on the Internet telly I did a short Yoga workout with the Nike training club on YouTube on my telly There’s loads of workouts to follow from yoga to weights, HIIT etc

I did a tough HM race the other day and am marathon training too. We have to factor in rest between activity so sleep is key 🛌 💤 😴

Good luck with your training 💪🙂