Preparing the body for hiking and/or trail running

You do not have a running or hiking background, but you want to get into it next season. Amazing! How do you prepare your body to be able to handle longer days and higher impacts to reduce your chance of getting injured?

There are 4 main things to consider:

1. Cardiovascular Fitness + Muscular Endurance

2. Muscular Strength 

3. Tendon Health

4. Periodization

#1. Cardiovascular Fitness + Muscular Endurance

We do not touch on cardiovascular conditioning much here as we are primarily strength coaches, but getting your fitness up is the biggest thing you can do to help prepare yourself for longer days on the trails. If you have less fatigue, your mechanics will stay better for longer and your chance of injury less likely.

These days will also build muscular endurance so be sure to build volume slowly. Your cardiovascular system will recover faster than your musculoskeletal system, so even if you are eager to get out as much as possible, give time for your muscles to recover between exercise bouts especially if this is new to you. If you are brand new, leave at least 48 hours between exercise bouts to start and ensure the hikes/runs are short enough that you are not sore after.

The hikes/runs should be easy enough intensity wise that you are not out of breath the whole time. At the start, you should be moving slow enough that you can maintain a conversation. This can increase here and there as you go up hills, but in general the effort should be easy. If you are running, this may mean that you are walk/running, and that is totally fine!

As a general rule, you first want to increase the frequency of your outings, then increase the duration, and lastly increase the intensity. 

2. Muscular Strength

Running and hiking do not require a lot of strength, but working on strength can help by teaching more muscle fibres to be recruited and improve movement capabilities to reduce chance of injury. 

To improve strength, loading must be relatively high and is typically done with lifts like squats, deadlifts, lunges etc. You may need to learn to perform the exercise well first before being able to load it high enough, so this can take a few months. 

To improve movement capability, you need to focus on movement quality and choose exercises that are specific to hiking and running (we have SO many examples on our instagram page!). Load can be added and is beneficial, but only as long as movement quality is maintained.

3. Tendon Health

The best way to maintain tendon health is to add in your desired activity slowly. Tendons take longer to recover than muscle and the cardiovascular system, so in the beginning take a few days between bouts of a new activity. You can improve tendon health in the gym first, but nothing is as good as the loading given by the specific activity you want to do. 

If you want to work on tendon strength, the main two areas people have issues with hiking and running are the Achilles tendon and the patellar tendon. Heavy lifting will help to strengthen the tendon on its own. Heavy calf raises, squats and lunges (of course once you have built up to this!) will strengthen the tendon on their own. If hiking is the goal, your preparation may not need to be more than that. If running, you will want to gradually add in plyometrics prior to running. Start by keeping them small like skips, running drills, and low level pogos and then progress to larger forces like bigger skips, drills and pogos and other exercises like depth drops. 

#4. Periodization 

Periodization in this case is going to be about how you add load more than optimising peak performance. Even if we are not competing, we still need to think about how we build upon our training to get our body as prepared as possible for our goals. 

The periodization that will matter most is your specific training of course. This is outside of what we coach, but as a general rule if you are new to hiking/running, progress slower than you think you should, and therefore give yourself lots of time to build. Even if you are fit, you need to build specific capacity and the more time you leave to allow your body to adapt the lower your chance of injury.

We have spoken a lot about periodization and even have a blog post about it. First ensure you are moving well, then add intensity/load. Add enough load that you need to engage a lot of your muscle with each rep. If you are hiking you may stay here, working towards movements that are more specific to hiking like step ups, lunges, and farmer carries. If you are running, start adding in light hops and running drills. Progress these as you and your tendons get stronger into larger hops. Give lots of rest between these workouts, and give each stage a few months before moving on. 

Your strength periodization should be AHEAD of your specific periodization. For example if you are new to hiking and running, start working on movement capability before adding in much more hiking/running than what you are currently doing. Then add load when you start introducing hiking/run walking, but it is still new so you are not adding much yet. Then add in easy plyos when you are getting more consistent with your runs but are still keeping them relatively short. Then harder plyos a month or two before you move onto doing your goal volume.

Getting outside is a great way to improve mental and physical health! Putting in some work to ensure you can get out and stay out on the trails is well worth the effort!

Strength Training for Faster Race Times

Achieving faster race times is a common goal for many runners, and while mileage and speed workouts are essential, strength training is often overlooked as a key component of performance enhancement. In this blog post, we will delve into the research-backed benefits of strength training for faster race times and provide evidence-based strategies to incorporate strength training into your running routine.

The Science Behind Strength Training for Faster Race Times:

To understand the impact of strength training on race performance, let's explore the scientific evidence supporting its benefits:

a. Increased Running Economy:

Multiple studies have shown that strength training improves running economy, which refers to the energy cost of maintaining a given running pace. A 2016 meta-analysis by  Balsalobre-Fernández et al showed that strength protocols 8-12 weeks in duration using a range of strength exercises and intensities has a beneficial effect on running economy. *1

b. Enhanced Muscular Power and Efficiency:

Strength training can promote neuromuscular adaptations, including increased muscle fiber recruitment and improved muscle coordination. When combined with plyometrics, these adaptations contribute to enhanced muscular power and efficiency during running.*2

Designing an Effective Strength Training Program:

To optimize your race performance, it's crucial to develop a well-structured strength training program. Consider the following guidelines:

a. Exercise Selection:

Focus on exercises that engage the muscles you use during running, and be sure to also include exercises that target those muscles at the length you will be using them at. 

For example, a traditional deadlift strengthens the hamstrings, glutes, core and shoulders. It also teaches the body how to control one's centre of mass and flex at the hip. But the hamstrings are not at the length they will be at for distance running. So to complement the deadlift, exercises like stiff legged split stance deadlifts or stiff legged cable pull backs can also be performed to help load the hamstrings at the specific length they will be at for running.

b. Repetitions and Load:

Incorporate a mix of lower repetitions with heavier loads to improve strength, as well as higher repetitions with lighter loads to work on specific muscle weaknesses or movements. For example, if you are competent at squats, you can perform sets of 4-6 repetitions for maximal strength. But, if you find single leg exercises a challenge, you can also do standing clamshells for 3 sets of repetitions to build competency and stamina in that position.

c. Periodization:

Implement a periodized training approach, dividing your strength training program into specific phases. This allows you to learn more complex movements over time, promotes progressive overload, and optimizes adaptation so you will be ready for race day. In this 2015 review paper they show the benefits of periodized strength training based on the needs of your sport. *3

For more detailed information, we have an article on periodization here.

Integration and Progression:

To ensure optimal results, integrate strength training into your overall training program while considering these factors:

a. Recovery:

Plan strength training sessions strategically to allow for adequate recovery between strength and hard running workouts. Allow for rest days or easy runs following intense strength sessions, or put another way, but strength as far away from key running sessions as possible.

b. Frequency and Duration:

Aim for two to three strength training sessions per week, depending on your running volume and schedule. Focus on the quality of your movements, so if you are short on time you are best reducing the number of exercises and performing the ones you do do well, versus trying to squeeze a lot of exercises or repetitions into the detriment of your technique.

Avoiding Common Pitfalls:

Be mindful of the following pitfalls to maximize the benefits of strength training:

a. Doing too much:

More is not better. Choose your exercises wisely and execute them well. The goal is not to feel so fatigued from your strength that you cannot complete your runs as planned. 

b. Consistency:

Consistency is key in strength training. Commit to a long-term approach and maintain consistency to reap the full benefits of strength training on race performance. As mentioned in the first study we cited, the intervention needs to be 8 weeks at a minimum. This is for someone already competent at strength training who can jump into a program. For those who need to get familiar with strength training, learn the movements and build base competency and capacity, a much longer commitment is needed to see the benefits of strength training for performance.

Conclusion:

Strength training is a powerful tool for improving race times and unlocking your hidden potential as a runner. By incorporating evidence-based strength training principles, selecting the right exercises, and integrating them effectively into your training program, you can enhance running economy, increase muscular power, and ultimately achieve faster race times. Embrace the power of strength training and watch your strides get stronger, and running performance reach new heights!

*REFERENCES:

1. Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016 Aug;30(8):2361-8. doi: 10.1519/JSC.0000000000001316. PMID: 26694507.

2. Eihara, Y., Takao, K., Sugiyama, T. et al. Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis. Sports Med - Open 8, 138 (2022). https://doi.org/10.1186/s40798-022-00511-1

3. Lorenz D, Morrison S. CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST. Int J Sports Phys Ther. 2015 Nov;10(6):734-47. PMID: 26618056; PMCID: PMC4637911.

Considerations For Female Athletes

There is no shortage of training recommendations out there. They help athletes plan training volumes, intensity, nutrition and even sleep. The problem is, most of these recommendations have been made using research based on young men and do not translate into the same results with females.

The menstrual cycle works hand and hand with training but is not always something female athletes or their coaches consider. We would like to help change this! We often refer to Dr. Stacey Sims for resources on how the menstrual cycle affects training. She is leading the way and helping normalize this conversation and highlighting the research (and lack thereof) on this really important topic.

Have you ever noticed that at certain times you can push harder and still feel great? Or the opposite - no matter what you do you still feel sluggish and tired? 

Having knowledge on what occurs during the different phases of the menstrual cycle can help women make better choices about training, recovery, and nutrition. It can also alleviate potential frustrations by helping you understand your body and why you may be experiencing certain symptoms before, during, or after training. 

The female body responds differently to exercise stress depending on what phase of the menstrual cycle they are in. There are patterns in the various stages of the menstrual cycle that help inform females of the overall health of their endocrine system, how their bodies will tolerate stress, and specific fuel and supplement requirements. 

Without further ado let's review the two main phases of the menstrual cycle; the follicular and the luteal phase.

1️. Follicular Phase

This phase begins at the onset of menses until ovulation. The duration varies between individuals from 10 to 16 days.

It is characterized by having low levels of progesterone, and low but gradually increasing levels of estrogen. During this phase there are several important physiological changes that are important for performance:

• Lower core temperature

• Improved carbohydrate utilization

• Elevated circulating sodium so more water is in the blood vs in the extra-cellular space 

• Lower basal heart rate

All of these are beneficial for performance as women will have access to a faster energy source, higher blood volume to get oxygen to working muscles, and a lower heart rate for a given work output. Basically women will feel bullet-proof during this phase. This is time to do the intense sessions and work hard!

2️. Luteal Phase

The luteal begins after ovulation and lasts until the onset of menses. The duration is fairly consistent between women at 14 days. It is characterized by high levels of estrogen and progesterone. 

During this phase women experience:

• Elevated core temperature

• Improved fatty acid oxidation

• Reduced carbohydrate utilization

• Reduced circulating sodium so more water is in the extra-cellular space

• Serotonin is up-regulated, creating brain fog 

• Increased basal heart rate and breath rate

During the luteal phase, women push water to the skin in an attempt to reduce core temperature, lowering blood volume. As a result women experience higher ventilation and heart rates in order to sustain delivery of oxygen to the working

muscles. Hard sessions will feel harder than usual and the mental skills necessary to complete hard workouts will be inhibited. This is the time to dial back the intensity and work on aerobic base and lower thresholds.

If this is not something you’ve considered in your training, then we recommend starting by tracking your menstrual cycle to to build awareness and identify patterns around your (or your athlete’s) menstrual cycle and its effects on training. There are apps that help with this, which can be kept personally or shared with a coach.

Below are some helpful resources:

Dr. Stacy Sim’s Website

ROAR - by Dr. Stacy Sims

Menstrual tracking apps:

Wild AI - Apple, Google Play

FiTRwoman - Apple, Google Play

Clue - Apple, Google Play

Periodizing Strength Training For Runners

Periodization of strength throughout the year. What does this mean? 

STRENGTH, LIKE RUNNING, NEEDS TO BE PROGRESSED THROUGH PHASES. EACH PHASE BUILDS UPON THE PREVIOUS ONE, ALLOWING YOUR BODY TO LEARN, ADAPT, AND IMPROVE.

Much like your run training will change in structure as the year passes, your strength work should change as well. Typically this means the training year starts with a movement learning and capacity focus, progressing through strength and power, before ending on a plyometric or speed of movement focus. This progression takes you from more general movements and strength, to skills more specific to running, much like your run program takes you from general fitness to race specific fitness.

For ease of discussion, we divide these progressions into 4 phases: Movement Capability, Movement Capacity, Power, and Plyometrics.

Phase 1 : Movement Capability

You have likely just finished your big goal for the season, or you are transitioning from running as the focus to winter sports being the focus. Running intensity will be low and volume will be low at the beginning of this phase before ramping up. We have a lot of time before we need to be working on power and plyometrics, and the body has likely developed some poor habits or even minor injuries and niggles from doing such a large amount of hard running. Now is the time to work on strengthening those areas that most need it, and improve how you move to set yourself up for success the next season. This strength block typically has a little more volume and less weight than in later blocks, but quality of movement is still the number one priority.

Key Points for Phase 1:

1. If you have an injury, address this first. Take advantage of the reduced time running to do your corrective exercises daily!

2. Focus on areas you found that were weaknesses during the season. For example, if you found all season that your calves were giving out before your cardio capacity, the feet and lower leg may be an area of focus for you.

3. Movement quality is priority #1! Work on full body basic movements like hinging, squatting, pressing, and pulling to get the body moving well again after a summer of hard running!

Phase 2: Movement Capacity

You’ve likely been taking a bit of a step back from peak training and hopefully have been focusing on recovering from any niggles or aches that crept up last season. Maybe even trying some fun things that aren’t running! Now that the break is winding down, run volume will be starting to ramp up. Your goal race may still be months away, and while there may be some harder running and workouts coming in, the majority of your running is probably low intensity. We can take this time to build strength before running intensity starts to ramp up again. 

The goal of this phase is to improve muscle fibre recruitment and build tendon strength which we will need before introducing plyometrics and power. This type of work is more fatiguing and can interfere with your running without thoughtful planning. It is important to schedule these sessions as far away from hard or important run sessions as possible. They can be done right after a hard run, but make sure to reduce the weight. Remember - we prescribe weight intensity by RPE, so if you are tired the weight will be lower for the same effort and that is okay!

Key Points for Phase 2:

1. The goal is strength and muscle fibre recruitment so keeping the effort higher for these sessions is important. 

2. Careful planning is essential. Keep these sessions as far away from target run sessions as possible.

3. Intensity or amount of weight lifted should be done by perceived exertion even though we are working on strength. This may mean some days you are lifting less for the same perceived effort.

Phase 3: Power

You are likely ramping up run volume and intensity by doing quality workouts with some sort of speed component. To complement this, the focus in the gym is going to shift from strength to speed. It is going to build on the capacity to recruit more muscle fibres you developed in the last phase by teaching you to recruit them quickly. 

This skill helps power you up hills, gives you that extra kick at the end of the race, and helps strengthen connective tissue and bone.  

This type of work is fatiguing, although less so than the previous phase, but can still interfere with your running without thoughtful planning. It is important to schedule these sessions as far away from hard or important run sessions as possible. They can be done right after a hard run, but make sure to reduce the weight so that you can maintain the desired speed and good technique. 

Key Points for Phase 3:

1. The goal is muscle fibre recruitment speed so keeping the effort high for key exercises is important.

2. Careful planning is essential. Keep these sessions as far away from target run sessions as possible.

3.  Ensure to take enough rest between exercises so that speed and quality of movement can be maintained. 

Phase 4: Plyometrics

Running intensity will be up (speed for road runners, vert for trail runners), increasing your fatigue. We don’t want to add to this fatigue with heavy exercises in the gym, especially those exercises with a large lengthening or lowering component (in the gym we call this the eccentric phase of a movement) like weighted squats. Now is the time to work on your speed of movement and explosiveness. If you have the skill and have built up to them, this means low rep, high intensity movements like high pulls, jumps, and plyometrics. You only need a few of these each workout, as the goal is quality, not quantity! The rest of the session can be spent working on the movement capability exercises you did in phase one to keep yourself moving well.

Don’t have the technique for cleans, jumps and plyometrics? Progress backwards through Phase 2 and Phase 1 type workouts, reducing the volume if necessary, as you get closer to your goal race. 

Key Points for Phase 4:

1. Avoid heavy eccentric exercises.

2. Work on speed of movement and elasticity if possible.

3. Movement quality is priority #1! If adding speed or intensity degrades the exercise quality, slow down and reduce the exercise difficulty.

Tips For Winter Running

Winter running in the Pacific Northwest can be tricky. The weather is always around freezing level and precipitation of some kind is almost a guarantee. The fluctuation between rain and snow with the occasional clear day can leave the pavement and trails icy, slushy, dry, or any combination on any day. Here are some things we find useful when heading out for a run in the winter:

In The City:

Dress to the weather…and the effort! If it is cold out but you are going to be doing a workout, starting out a bit cold in shorts or a light shirt is fine since you will quickly warm up! If you are doing an easy run, long pants and a light jacket may be needed for the same weather.

Do workouts on the track. At the track you can wear layers for your warm up before ditching them for the main sets. The ground is also predictable so you can count on being able to complete hard efforts versus potentially running into icy patches and having to walk in the middle of a set. 

Wear a running belt. Running belts are great for keeping a light layer, extra gels, and light traction like Yaktrax. Belts are lighter and less bulky than a vest and can bring everything you need for several hours in the city!

On the Trails:

Dress to the weather and the effort but carry extra layers like gloves, buffs, a shell jacket, and an insulated jacket or vest in your pack. If you have to stop for any reason, you will get cold extremely fast in sweaty clothing, and any help may be a long way away. The higher on the mountain you go, the more you should have on or in your pack. If in doubt between shorts and pants, wear shorts and bring light pants that you can throw on top just in case. This may seem like a lot of gear, but for most runners, this is base time so moving a bit slower is not a bad thing! 

Pack your gear in a dry sack. Most vests are not waterproof or even water resistant. Protect your layers and essentials that cannot get wet by putting them in a dry bag first. 

Have a few merino wool items if possible. Merino keeps you warm even when wet (to a point of course!), so even in 2 degrees and raining you can keep your core warm in a merino shirt. Merino socks are especially important for feet as they are guaranteed to get wet from the ground, the weather, or from sweat. 

Have a few Gore-Tex items if possible. Gore-Tex is phenomenal at keeping the rain out, and the lighter jackets they make now are perfect for PNW winter running. Gore-Tex socks and shell gloves are also fairly easy to find and help keep both the wet out and the heat in. A note of warning about Gore-Tex socks… they do not stretch so if you have wide feet they can be painful on longer days out or fast descents. 

Bring microspikes. These attach to your shoes and have little spikes that help you keep traction on icy ground, hard packed snow, or mixed ice, snow, and dirt! They are easily packable and are a lifesaver on descents!

Hand warmers! For those that get cold hands these are a must! Pack them for emergency use if you don’t normally get cold hands and they could come in handy if you have to stop. They stay warm for hours unless they get wet, then they quickly lose their heat. You can put them in plastic bags/ziplocks which will help prolong their life in the rain. A base layer merino glove, a Gore-Tex shell, then a hand warmer in a ziplock between them and your hands will be toasty for hours!

Here are some of our picks:

Running Belt: Naked Belt - https://nakedsportsinnovations.com/pages/the-band. Can be found at local run stores like Distance Runwear (https://www.distancerunwear.com/naked-running-band.html). 

Shell Pant: Arcteryx Incendo or Trino Pant - https://arcteryx.com/ca/en/

Dry Bag: We don't have a favourite here but something like this - https://www.mec.ca/en/product/5058-269/BlockerLite-Dry-Sack?colour=GRN00. MEC also has several options that would work. You want it to be lightweight and be able to fit in your vest.

Merino Shirts: Kari Traa has some warm and durable baselayers, unfortunately no men’s line! https://www.karitraa.com/en/home/

Icebreakers Body Fit shirts work well for running as they are lighter weight than most - https://www.icebreaker.com

Rabbit Running just released a merino shirt which is definitely the most stylish of the merino shirts out there! https://www.runinrabbit.com/search?type=product&q=merino*. These can also be found at Distance Runwear. 

Merino Socks: Smart Wool Mountain Addition Socks are both warm and durable for a running sock! https://www.smartwool.com/homepage.html

Gore-Tex jackets: Our absolute favourite Arcteryx Norvan SL isn't made anymore! But, Capra sells La Sportiva’s version - https://www.capra.run/collections/womens-jackets/products/la-sportiva-womens-iliad-gtx-jacket

Shell Glove: Outdoor Research Helium Rain Mitt https://www.outdoorresearch.com/ca/helium-rain-mitts-279861

And Salomon Bonatti Waterproof https://www.salomon.com/en-ca/shop/product/bonatti-wp-mitten-u-19.html#color=37459

Microspikes: Black Diamond Distance Spike https://www.distancerunwear.com/black-diamond-distance-spike.html

Hillsound Trail Crampon Ultra https://www.capra.run/collections/accessories/products/hillsound-trail-crampon-ultra

Hip Flexor Solutions

Hip flexors often have a bad reputation because they can wreak havoc on runners when imbalances or weaknesses are present. Our goal with this post is to help you understand and correct the common hip flexor issues that runners experience. We also outline how you can strengthen this important muscle group to improve your running performance.

If your hip flexors feel tight, there could be a muscle length issue present; however, the tension is most likely a result of a lingering imbalance, weakness, or another compensatory pattern. This is why stretching alone often does not offer lasting results and/or much relief. Instead, we suggest using a combination of mobility in conjunction with strategic strength training, as this will improve your hip mobility and control without the threat of sacrificing stability or power.

Details to consider and understand:

• If you’re a runner, a certain amount of tension in your hips is expected as you increase your mileage and/or speed work

• Some muscular tightness is beneficial as it helps create elastic energy

• Sometimes the hip flexors feel tight because they are weak once lengthened

• Excessive tension in the front of your hip can limit hip extension, which can impede stride length and lead to other issues such as pain and/or fatigue in the front of your hip, pain in the outer region of your knee(s), and/or low back fatigue or discomfort

Issues that are associated with hip flexor tension in runners:

• “Snappy” hips

• Pain or fatigue in the front of your hip(s) while running

• Outer knee pain

• Low back tightness

SNAPPY HIPS, FATIGUE, AND OUTER KNEE PAIN:

Snappy hips, fatigue in the front of your hip(s), and outer knee pain while running are often caused by similar muscle imbalances that are typically present in individuals with these issues. The primary goal is to address the soft tissue causing the restrictions, provide better length to the hip flexor region to ensure full hip extension, and activate and strengthen the muscles in the lateral hip. The final step is to strengthen the hip flexion pattern. The ultimate goal is to establish good hip flexion and extension patterns to help better support your running strides….aka Stronger Strides!

The intervention:

Exercises are to be performed in the order listed below:

1. Foam roll TFL and glutes/rotators - 30 seconds/area

2. Half kneel pallof saws - 10/side

3. Glute bridge w/wall push - 10-15 reps

4. Side leg raises - 10-15 reps/side

5. Supine band resisted hip flexion - 10-16 alternating reps

Repeat this circuit 2-3 times, and 2-4 times per week.

Feel free to complete as one circuit or split it up into small groups.

LOW BACK TENSION:

Low back tension and fatigue while running can have several different causes, but often it is a result of faulty hip extension. The pattern that we often see in runners is excessive hip flexor tension, creating restriction in the front of the hip. This robs you of your ability to fully extend the hips and capitalize on full glute activation (and power). When hip extension is not available, the tendency to substitute it with lumbar hyperextension (when your spine extends back beyond your pelvis) increases, which is why many report low back fatigue and/or pain during or after a run. 

The intervention:

Below is a simple series of exercises to systematically strengthen hip extension directly after you lengthen your hip flexors. Be careful not to hyperextend your lower back during the glute bridges, and instead focus on using your glutes to bring your hips off the floor. The 3rd exercise is to help restore hip flexion with better engagement of your anterior core, while the 4th exercise is to help achieve glute activation in a more functional position for runners. 

Exercises are to be performed in the ordered groups listed below:

A1) Half kneel hip flexor stretch w/core engagement - 5x3 seconds/side

A2) Glute bridge with wall push (you can also add band just below knees to help improve glute activation) 10 reps

B1) Incline plank mountain climbers - 10-20 alternating

B2) Mini Squat With Foam Roll Against Wall  - 10/side

Repeat this circuit 2-3 times, and 2-4 times per week.

GENERAL HIP FLEXOR TIGHTNESS:

Lastly, if you are a runner that struggles with tight hip flexors in general, below is a simple set of exercises that will specifically address the imbalances, weaknesses, and restrictions present between the hip flexor group, the gluteal group, and the anterior core. 

Tight hip flexor intervention:

Exercises are to be performed in the order listed below:

1. 90/90 breathing with reach - 5 full breaths

2. Front foot elevated split squats  - 10 reps/side

3. Glute bridge with wall push (you can also add band just below knees to help improve glute activation) 10 reps

4. Standing hip flexor lift-off holds - 3x5 seconds/side

5. Side bridge - 3x10 sec/side

Repeat this circuit 2-3 times, and 2-4 times per week.

Feel free to complete as one circuit or split it up into small groups.

Please feel free to comment with any questions below.

Andrea & Devon

STRONGER STRIDES