Strength Exercises for Runners: Why Hip Strength Is Absolutely Integral

Running is a repetitive movement. With every stride, your body cycles through the same pattern over and over—thousands of times during a single run. While this makes running incredibly efficient, it also makes your body more vulnerable to overuse injuries if you're not properly conditioned. That's where strength training comes in, especially for the hips.

Your hips are the powerhouse of your stride. They stabilise your pelvis, control leg movement, and help absorb impact forces. Weak hips can lead to compensation patterns, poor running mechanics, and eventually pain or injury in the knees, IT bands, or lower back.

Incorporating targeted strength exercises into your weekly routine helps build resilience, improve performance, and reduce the risk of injury. Here are two essential exercises to add to your arsenal:

1. Lateral Band Walks

Lateral Band Walks are a simple but powerful exercise that targets the gluteus medius—the key hip stabiliser that often gets neglected in runners.

How to do Lateral Band Walks:

• Place a resistance band around your thighs, just above the knees (for a beginner) or around your ankles (for more resistance).

• Stand with feet shoulder-width apart, knees slightly bent, and engage your core.

• Step sideways with one foot, then follow with the other, maintaining tension in the band.

• Take 10-15 steps in one direction, then reverse.

• Keep your movements slow and controlled. Don’t let the knees cave inward.

Watch the demo here: Lateral Band Walks Video

2. Hamstring Bridge with Stability Ball

This variation of the classic bridge intensifies activation of the hamstrings, glutes, and core—all crucial for powering your stride and maintaining pelvic stability.

How to do Hamstring Bridge with Stability Ball:

• Lie on your back with your legs extended and heels on top of a stability ball.

• Engage your glutes and core, then lift your hips off the ground to form a straight line from shoulders to heels.

• Bend your knees and roll the ball toward your body while keeping your hips lifted.

• Slowly extend your legs to roll the ball back out.

• Perform 10-12 controlled reps.

Watch the demo here: Hamstring Bridge with Stability Ball Video

Why This Matters for Runners

Both of these exercises reinforce the muscles that stabilise your stride and keep your pelvis aligned with every foot strike. Since running is so repetitive, even small imbalances or weaknesses can become significant over time. Strengthening your hips and posterior chain (glutes and hamstrings) helps you stay efficient, strong, and injury-free.

Pro Tips:

• Add these exercises 2-3 times a week on cross-training or strength days.

• Focus on quality over quantity. Proper form matters more than reps.

• Combine these with core and ankle stability work for a well-rounded strength program.

Running might be your passion, but strength training is your insurance policy. Prioritise your hips, and your legs will thank you with smoother, stronger miles ahead.