Spring Running Season: 3 Simple Ways to Reduce Hip Pain and Run Stronger

With the arrival of spring, runners are hitting the pavement, trails, and tracks again. But as mileage increases, so do the chances of nagging hip pain. Whether you’re training for a race or just enjoying the warmer weather, keeping your hips strong and mobile is key to running pain-free.

At Thrive HQ, we help runners address pain by identifying movement imbalances, optimizing recovery, and creating strategies that fit into busy lives. Here are three science-backed ways to reduce hip pain and keep running strong this season.

1. Improve Hip Mobility Before Every Run

Hip tightness can lead to compensations that put extra strain on your muscles and joints. A quick 5-minute hip mobility routine before running can help open up the hips and reduce pain.

🔹 Try these dynamic stretches (1.5-2 min each):

✔️ World’s Greatest Stretch – Opens the hip flexors and hamstrings

✔️ Leg Swings (Front-to-Back & Side-to-Side) – Improves range of motion

✔️ 90/90 Hip Rotations – Enhances rotational mobility

📌 Why it works: Studies show that dynamic stretching before exercise improves joint range of motion and reduces injury risk.

2. Strengthen Your Glutes & Core for Better Stability

Weak glutes and core muscles force your hips to compensate, increasing stress on the joint. Adding 2-3 strength exercises into your weekly routine can improve hip stability and reduce pain.

🔹 Key exercises for runners (2-3 sets of 10-15 reps):

✔️ Glute Bridges – Strengthens the posterior chain

✔️ Single-Leg Deadlifts – Improves balance and hip control

✔️ Side Planks with Leg Lift – Activates glutes and core simultaneously

📌 Why it works: Research shows that runners with stronger glutes experience less hip and knee pain due to better shock absorption and stability.

3. Prioritize Recovery to Reduce Inflammation & Overuse Injuries

Spring weather is great for running, but too much too soon can lead to overuse injuries. Make recovery a priority by focusing on rest, nutrition, and soft tissue care.

🔹 Easy ways to boost recovery:

✔️ Follow the 10% Rule – Avoid increasing weekly mileage by more than 10%

✔️ Fuel with Anti-Inflammatory Foods – Omega-3s, turmeric, and leafy greens can help reduce joint inflammation

✔️ Use Self-Myofascial Release (Foam Rolling) – Target the glutes, IT band, and hip flexors to relieve tightness

📌 Why it works: Studies indicate that proper recovery reduces inflammation and helps prevent common running injuries like hip bursitis and IT band syndrome.

Run Pain-Free This Spring!

If hip pain has been slowing you down, it’s time to get ahead of the problem. We specialize in helping runners move better, recover faster, and stay pain-free.

Book a free discovery visit with us to assess your movement, identify imbalances, and create a customized plan to keep you running strong!

📅 Schedule your free session today!

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