436: Hips and Single Leg Strength

Real Life Runners with Angie and Kevin Brown

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13d ago 53:13

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Training Single-Leg Control for Better Running

In this week’s episode, we’re diving into something I talk about with runners every single day: your hips. If you’ve ever wondered why certain niggles keep showing up, why your gait feels “off,” or why your stride doesn’t feel as smooth as it should, this episode is for you.

Although many people think of running as a two-legged sport, it is actually a one-legged activity repeated thousands of times. Every step is a single-leg balance, stability, and power moment. So if your hips aren’t pulling their weight, you’ll feel it. For many runners, especially as you move into your 40s and beyond, hip weakness becomes one of the biggest contributors to gait inefficiencies and overuse injuries.

In this episode, we break down:

Why hip strength and control are foundational for efficient, pain-free running
How single-leg stability impacts everything from cadence to stride mechanics
The surprising ways hip weakness shows up in your gait (sometimes in places you wouldn’t expect!)
Personal stories from our own “aha” moments—when we finally connected the dots between hip strength and better running
Simple assessments you can do at home to understand your hip control
Key exercises that build strength, stability, coordination, and power—all levels welcome
Why runners over 40 should prioritize this even more (hint: it’s not just about strength—it’s about longevity)

We wrap up the conversation with actionable steps you can start using today to feel more stable, more powerful, and more confident on the run. Because when your hips show up, everything in your running feels better, and your everyday movement does, too.

If you’ve been skipping your strength work or unsure where to start, this episode will give you the clarity and motivation to take the next right step.

Tune in and let’s get those hips working for you, not against you!

00:51 The Importance of Hip Strength in Running

01:12 Personal Stories and Experiences

01:49 Understanding the Role of Hips in Running Mechanics

07:15 Kevin's Journey and Hip Strengthening Exercises

09:20 Common Running Issues and Hip Weakness

22:59 Understanding Pelvic Drop and Lateral Trunk Lean

23:43 Compensations and Ov

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