The Importance of Hip Extension in Running: How Lack of Hip Mobility Can Hinder Your Form

When it comes to running, most of us focus on the obvious elements like foot placement, stride length, and breathing. However, one critical component often overlooked is hip extension. The ability to fully extend your hips during a run is essential for maintaining proper form, maximizing efficiency, and preventing injury

Understanding Hip Extension in Running

Hip extension refers to the movement of the hip joint where the thigh moves backward, away from the body. In running, this movement is crucial during the push-off phase of your stride. Proper hip extension allows the leg to propel the body forward efficiently, enabling a longer stride and better speed.

Unfortunately, many runners struggle with limited hip extension due to tightness in the hip flexors. This restriction can significantly impact running form and performance.

The Consequences of Limited Hip Mobility

When hip extension is restricted, the body compensates in various ways, leading to several issues:

1. Reduced Stride Length: Without adequate hip extension, the knee fails to move behind the body effectively. This limits the stride length, forcing the runner to rely on other parts of the body to compensate for the lack of forward propulsion.
2. Increased Back Arching: To make up for limited hip mobility, some runners arch their lower back excessively. This can lead to discomfort, fatigue, and even injury.
3. Overuse of the Calves: When the hips can’t fully extend, the body shifts the load to the calf muscles. The runner ends up pushing off more dramatically through the toes, which can lead to overuse injuries in the calves, Achilles tendon, and feet.
4. Lateral Hip Weakness: Limited hip mobility often causes a narrow base during running. This means the feet may cross in front of each other, indicating weak lateral hip muscles. As a result, the runner may experience increased rotation in the hips and core, which destabilizes the entire running form.
5. Injury Risk: Compensations made due to poor hip extension can lead to a cascade of overuse injuries. Tight hip flexors pull on the lower back, the calves become overworked, and the runner might experience knee pain, shin splints, or other common running injuries.

In today’s video, we’ll analyse a runner at full pace, slowing down the footage to highlight key observations about hip movement. We’ll also show a before-and-after comparison to demonstrate how our 6-week running programme can transform your form.