Your hips decide how smooth you run

If you’ve ever looked at your race pictures and thought:

You’re not alone.

Maybe your heel kicks out to the side.
Maybe your knees caves inward when you land.
Or maybe your hips just drop slightly with every step.

Runners usually blame their shoes, their cadence, or “bad form.”
But in reality, most of these issues start in the same place: the hips.

When your hip muscles are weak or tight, everything downstream compensates.
That’s when you see:

• Heel whip → tight hip flexors and weak glutes can’t control your leg swing.

• Overpronation → the hip can’t stabilize the femur, so the knee collapses inward, leading the ankle to move inward too.

• Hip drop / Trendelenburg gait → the glute medius can’t hold the pelvis level.

• Limited hip extension → tight hip flexors stop your leg from driving back.

This is not a problem that can be fixed with shoes.

The key is restoring both mobility and strength, freeing the hips to move and giving them the strength to handle running.

Here’s a simple 3-minute sequence you can try before your next run:

1. 90/90 hip switches – 8 slow reps each side. Move with control through the full range.

2. (Supported) Hip Airplanes – 10 reps per side. Try to get a 90 degree lean from your upper body.

3. Kneeling hip flexor stretch – 10 reps per side. Tuck your pelvis slightly to feel the real stretch.

You’ll notice your stride feels looser, smoother, and more stable, like your legs finally have room to move.

I’m working on turning this into a short, structured Runner’s Hip Training Program — a 10-minute add-on you can plug into your running or lifting days.

If you’d like early access, click the link below. I’ll make sure you’re first to know when it’s ready.

➡️ Unlock your hips

Your hips might be the missing link in your stride. Let’s fix that.

Thank you for reading,

Tim 👟