Day 18: Weak Bums

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Our “weak bums” contribute to injuries….injuries that no runner wants to deal with.

Strengthening the muscles of the bum, hip, thigh, and leg are essential for a runner to maintain power and health!

Our hip muscles control the mechanics of our knees, so if we have weak hip abductor muscles and poor hip rotator muscle strength, our knees are at a higher risk of injury from patellofemoral pain syndrome and iliotibial band syndrome. We’ve already seen a few studies this month about how weak hips cause issues…but there’s more!

A recent study published for runners and referred to on RunnersConnect.com looked at the contributions of three muscles — the gluteus medius, the gluteus maximus, and the tensor fascia lata (TFL) — to hip motion hip strength exercises.

These three muscles are of interest because they have distinct and significant roles.

  • The gluteus medius is the main abductor and external rotator of the hip.
  • The gluteus maximus extends the hip and assists with abduction and external rotation.
  • The TFL is an abductor of the hip, but because of its positioning, it can also contribute to internal rotation

According to John Fairclough, who published an article specifically about IT Band Syndrome in the Journal of Science and Medicine, “a tense TFL (tensor fascia late), because it connects directly to the knee’s lateral side via the iliotibial band, may increase knee strain that could develop into or exacerbate injury.

His final thoughts…

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So what does all this mean for us? Well…Runners Connect and this Journal of Science and Medicine study suggest 5 exercises that are specific to runners and will help us strength our hips, and prevent and treat injuries.

  • clamshells
  • sidesteps with band
  • single-leg glute bridges
  • bent knee donkey kicks
  • straight leg donkey kicks

Great news for us since we have done ALL of these exercises this month! So for today, let’s do them again. Bonus exercises today: side steps with band, single leg glute bridge, and both variations of donkey kicks. Don’t worry it won’t take too long. These exercises transition easily into the next one.

Day 18 exercises: Hips – 3 sets of 10 

****Click here for how to videos****

  • Brigid’s Runner Clams
  • Side Lying Leg Lift
  • Reverse Clams
  • Forearm Plank – :60
  • Pigeon Pose

Bonus: 2-3 sets of 10

  • Side Step with band (If you don’t have a band it’s super cheap and would be a good investment!)
  • Single Leg Glute Bridge
  • Donkey Kicks (bent knee)
  • Donkey Kicks (straight leg)

See below for slide show with photos of these exercises as reminders.

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She Power Virtual Half Marathon & 5K: Remember that “She Power” virtual half marathon/5K we talked about a few weeks ago? Jan let me know that it’s on sale right now for $25.50 so it’s the perfect time to sign up!

The virtual race will be in January and you can run it anytime within the month. You can run it all at once, or in pieces, but I think we will try to pick a date that a lot of us can try to run it “virtually together.” I will start an event in Strong to the Core so we can chat more about the date that works best for everyone.

Let us know when you sign up! Here’s the link:  https://131events.com/she-power/


So what’s on your schedule this weekend? Who’s racing? I know Jamie Murray is running the Philadelphia Half Marathon on Saturday and he’s gonna KILL it! 🙂 Jamie, ca we track you?  Anyone else doing this race or other races? Full? Half? Any fun 5Ks?

What about long runs? Tell us what’s on your schedule so we can cheer you on!

Remember….distance makes the heart grow stronger! So figure out your plan and get ready to GO LONG Crew! 🙂

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Day 17: Talented Beyond Belief

talentsMost of us LOVE to run and eat, and are great at signing up for races. But that’s not all we’re good at!

Let’s get to know each other a little better and share what some of our other talents are…it can be something you used to do, or something you do now when you’re not running or generally being awesome.

I’ve always been athletic and in earlier days, I loved basketball! I played point guard for my high school’s varsity basketball team and loved every minute of it. I’m also a first degree black belt, rode sport bikes for about 10 years before I had Silas, and even ran track in middle school (440 relay and 100M hurdles). In my free time now, (wait free time? HA!) I love to read and enjoy writing (I write TV and Radio scripts for my advertising clients). Since I have become a mom, most other free time goes towards being active with Silas; baseball, soccer, karate, and he’s starting flag football in January.

When it comes down to it…I’m good at running, VERY good at eating tacos, and am SUPER skilled at signing up for races! 😉

What are your other talents?

When you’re done thinking about all the other things you are amazing at….get to work on those abs Crew!

Day 17: Abs – 3 rounds – :30 per exercise 

****Click here for how to videos****

  • Roll Up
  • Pilates Scissors
  • Brid Dog Crunch – right side
  • Boat Pose
  • Bird Dog Crunch – left side
  • Side Plank – :30 each side

Bonus: Yoga for Runners 

Remember our Yoga for Runners? Great for some “us” time. Find a quiet place, channel your inner calm and stretch it out Crew! Click here for our Yoga for Runners.


Speed Work: Thursday is usually the last day of the week I would suggest for speed work since we are so close to the weekend and our long runs. Have you dialed in some speed this week? If not….today is the day! Click here and scroll down for this week’s speed work.


Each of of us are unique and special. Do you know how special you are? Take time to reflect on how awesome life is, and how much you mean to the world. You are one of a kind, beautiful, and talented beyond belief. We can see it…I hope you can too.

Have a blessed Thursday Crew! XOXOXO

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