Hip Prep: Essential Exercises to Warm Up Before Your Runs (And Why It Matters)
- Dr. Robert Berghorn, Jr.
- Jun 13
- 5 min read
Whether you're a weekend warrior or training for your next half-marathon, hip health is essential for your running performance. The hips play a major role in stride length, running posture, and overall power. If you've ever felt tight, stiff, or weak in the hips during or after a run, you're not alone—and you might just need to rethink your warm-up.
In this blog, we’re breaking down the importance of pre-run hip exercises, how they prevent injury, improve performance, and five essential movements you should add to your routine today.
Why Focus on the Hips?
Your hips are the central hub for lower-body movement. They connect the torso to the legs and control how you generate force, absorb impact, and stabilize your body as you run. When your hips are stiff, weak, or misaligned, it can lead to:
Reduced stride length
Compensations in the knees and ankles
Lower back discomfort
Fatigue setting in earlier
A higher risk of overuse injuries like IT band syndrome, runner’s knee, and hip flexor strain
If your hips aren’t prepared before you head out on your run, they may not function optimally—leading to inefficient movement patterns and, over time, chronic discomfort or injury.
That’s where a good pre-run hip routine comes in.
The Role of Hip Activation in Injury Prevention
Running is a repetitive motion, which means the same muscles are used over and over again. Without proper warm-up, your body may default to using muscles that are already overworked or tight.
Glutes that haven’t been activated? Hamstrings and calves may take over. Stiff hip flexors? Your stride shortens, and your posture collapses forward. All of this can cause discomfort not only in the hips, but down the kinetic chain—including knees, shins, and feet.
A well-designed hip warm-up:
Activates glutes and hip stabilizers
Enhances flexibility and joint mobility
Prepares the neuromuscular system for running-specific movement
Improves efficiency, stride mechanics, and running economy
Static vs. Dynamic: What to Know Before You Stretch
Before we jump into exercises, it’s important to understand the difference between static and dynamic warm-ups.
Static stretches (e.g., holding a stretch for 30 seconds) are useful post-run, helping muscles relax and recover. Dynamic exercises, on the other hand, involve movement through a range of motion—ideal for warming up before activity.
Dynamic movements prime the hips, increase blood flow, raise core temperature, and reduce the risk of injury. So for your pre-run routine, skip the toe touches and opt for dynamic mobility and activation drills instead.
5 Must-Do Hip Exercises Before Your Run
These five exercises can be done in under 10 minutes. You’ll feel looser, stronger, and more balanced from the very first mile.
1. Leg Swings (Front to Back and Side to Side)
Purpose: Loosens hip flexors, hamstrings, adductors, and abductors
How to Do It:
Stand next to a wall or hold onto a post for balance.
Swing one leg forward and backward in a controlled manner (10–15 reps).
Then swing the same leg side-to-side across your body (10–15 reps).
Repeat on the other side.
Why It Works: This dynamic stretch opens the hip joint, improves circulation, and mimics the motion of running.
2. Glute Bridges with Hold
Purpose: Activates the glutes, stabilizes the pelvis, and improves posture
How to Do It:
Lie on your back, knees bent, feet flat on the floor, hip-width apart.
Press through your heels and lift your hips toward the ceiling.
At the top, squeeze your glutes and hold for 3–5 seconds.
Slowly lower down. Repeat for 10–12 reps.
Why It Works: Many runners have underactive glutes. This exercise “wakes them up” and encourages proper muscle firing during your run.
3. World’s Greatest Stretch (with Hip Opener)
Purpose: Opens up the hip flexors, hamstrings, and thoracic spine
How to Do It:
Start in a lunge with your left foot forward and your right leg extended back.
Place both hands inside your left foot.
Lower your right knee slightly and twist your left arm toward the sky.
Hold for 2–3 seconds, return to center, and switch sides.
Why It Works: This is a total-body dynamic movement, targeting tight hip flexors while improving spinal mobility and stride efficiency.
4. Standing Hip Circles
Purpose: Improves joint mobility and neuromuscular control
How to Do It:
Stand tall and lift one knee up to 90 degrees.
Slowly move your knee out to the side, then circle it behind you and return to center.
Perform 5–6 slow reps in each direction per leg.
Why It Works: Runners often skip mobility work. These slow, deliberate circles keep the joint capsule lubricated and alert your brain to movement demands ahead.
5. Monster Walks (with Resistance Band)
Purpose: Activates the glute medius and hip stabilizers
How to Do It:
Place a mini resistance band just above your knees.
Get into a partial squat, keeping your knees aligned with your toes.
Step sideways in one direction, maintaining resistance, for 10–15 steps.
Repeat in the opposite direction.
Why It Works: This drill strengthens the muscles that control side-to-side motion, which are critical for knee alignment and efficient hip movement.
Bonus: Foam Rolling (Optional but Helpful)
If you’ve got an extra minute or two, use a foam roller to lightly roll the hip flexors, glutes, and IT band. This helps release tight spots and improve tissue mobility before heading out. Just don’t roll too aggressively pre-run—save the deeper pressure for recovery.
Consistency Over Perfection
Like any part of your training, consistency is key. These exercises only take 8–10 minutes but can make a significant difference in how you feel during and after your run. Many runners skip the warm-up entirely, assuming their first mile is “good enough” to get loose. But this often results in sluggish starts, overworked joints, and increased injury risk.
Making hip prep a non-negotiable part of your routine can:
✅ Improve your performance
✅ Help you feel more powerful during your runs
✅ Reduce post-run tightness and soreness
✅ Support long-term injury prevention
Signs You’re Not Warming Up Enough
If you experience any of the following, it’s a sign your hips (and likely your entire warm-up routine) need more attention:
You feel stiff or tight in the first 10–15 minutes of every run
You notice discomfort in your lower back, knees, or hips
Your pace feels inconsistent or slower than expected
You have trouble engaging your glutes or maintaining posture
You feel “wobbly” or unbalanced on uneven terrain
Don’t wait until discomfort or injury forces you to slow down. A proactive warm-up helps you run stronger, faster, and safer.
When to Seek Professional Guidance
If hip stiffness or discomfort is a regular occurrence despite warming up, it might be time to dig deeper. Mobility exercises are incredibly helpful, but they’re not a substitute for targeted treatment when there’s a larger underlying issue.
At Endurance Unleashed, we specialize in helping runners improve movement mechanics, resolve chronic discomfort, and get back to running at their best—without relying on medications, injections, or surgery.
If you’re unsure where to start, we’re offering a Free Discovery Visit to help you understand what’s going on, where your movement patterns might be breaking down, and what steps to take next.
Final Thoughts
Pre-run hip exercises might not be flashy, but they’re foundational. Think of them as the ignition switch that gets your engine running smoothly. Whether you’re aiming for a new PR or just want to feel better during your everyday jogs, a proper warm-up that targets the hips can set the tone for everything that follows.
So next time you lace up, give your hips the time they deserve. Your miles—and your body—will thank you.
Ready to run pain-free and with more power?
Book your Free Discovery Visit with us today and take the first step toward stronger, more efficient runs.
📞 Call: 919-516-9050
We’re here to help you keep moving forward—smarter, stronger, and without limits.
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