The NYC Marathon was a massive event, showcasing countless hours of dedication, grit, and prep from runners of all levels. Whether you ran or are inspired to hit the pavement, let’s talk about one often-overlooked component of efficient running: hip extension.
A strong hip extension allows the glutes to do their job of powering each stride, which not only improves speed and endurance but also prevents that dreaded compensation pattern where the lower back steps in to help.
When the hips don’t extend properly, the lumbar spine often tries to compensate, which can create stiffness, limit rotation, and over time, lead to pain or injury. This is where proper technique really makes a difference: a neutral low back position is key for letting the hips rotate effectively and allowing the glutes to activate fully. By practicing controlled exhales, especially in drills targeting hip extension, you can keep your core stable and your low back neutral, freeing up the hips to rotate more naturally. This flow in the lower body also helps reduce strain on the knees, as good hip rotation means less twisting or compensatory movement at the knee joint.
If you’d like to dive into this. We have an Instagram post from November 3rd. The drills in that video help break down this movement pattern to make it easy to train—and essential for preventing those “small issues” from snowballing into larger ones. If you’re inspired by this past marathon, give these drills a try! Remember: better hip extension means better running mechanics and a smoother, safer stride.
Takeaways: Focus on exhaling to maintain a neutral lumbar spine, activate the glutes, and keep your knees healthy with proper hip rotation. Happy running!
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