By Coach Adolfo Salgueiro
I had some tight hip issues for a while and during the 2018-19 racing season I suffered a lot. As I was doubled in pain during the last mile of a half marathon in Miami Beach, a friend who was reeling me in told me she would send me a link to some exercises she’s been doing for her hips. The rest is history. I was a convert after my first try.
She sent me a link to a video by Runner’s World called the “Myrtl Hip Routine”. A series of 12 floor and stand-up exercises that can be done in less than 10 minutes. Performed twice or three times a week will do wonders for your tight hips. I can only talk through my experience but unless you have underlying orthopedic issues, I don’t see why it wouldn’t work. I started with 10 of each move; then went up to 15 and 20. It may not be necessary to go that high, but as runners we are well known for being obstinate and overdoing things a little from time to time.
I tried to do some research to figure out who came with this routine but was unsuccessful. What I did find is that many coaches recommend with slight variances, which makes no difference. Also found that contrary to what you may think, Myrtl is not the person who developed this routine. Somehow the name is based on the are the routine is focused in, which I didn’t get either. Anyway, this is just anecdotal.
What is a fact is that all exercises are designed to increase the range of motion and strengthen your hip area. And I can guarantee you they do work. So, take advantage of your indoor, social distance time and get those hips ready for when the doors are opened again and you are ready to charge your running as if you were a bull on the streets of Pamplona during the San Fermines.
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