Running Smarter vol. 3
Optimal Performance Center (OPC) – St. Louis’s running and endurance doctors
By Dr. Brian Laiderman and Dr. Joshua Luitjohan
optimal performance center – (636) 778-9997 – www.stlopc.com
Dynamic Warm-Ups: Preparing Your Hips for the Run
Before you lace up for a practice run or race, one of the best investments you can make in your performance (and injury prevention) is a proper dynamic warm-up. Static stretching has its place, but runners benefit far more from movements that activate the hips and glutes, the powerhouses of running. A proven sequence that we often recommend is “Myrtl’s Routine,” a series of hip-activating drills that wake up the glutes, connect your brain to your hips, and set your stride mechanics for success. The focus here isn’t speed, it’s precision. Movements like hip flexion, extension, abduction, and adduction should be slow and purposeful, while the leg itself swings in a relaxed, pendulum-like motion. By training your body to move into hip extension while keeping the pelvis closed, you build strength, control, and alignment where it matters most.
Hurdles, Glutes, and Retraining the Brain
One of the most valuable drills within Myrtl’s series is the hurdle move, both forward and reverse. Think “knee down, foot up, and femur rotating internally” as you draw the leg across from back to front. Then reverse it, front to back, to fully engage the hip girdle. These motions reinforce proper hip rotation, helping your glutes fire the way they’re supposed to during your run. Don’t just stop there, repeat the series post-run as well. That “second round” acts as a reset button, reminding your nervous system how you want your hips and glutes to work, even after fatigue sets in. In short, dynamic warm-ups aren’t just about getting loose, they’re about preparing your body and retraining your brain to run stronger, smoother, and healthier.
Try This Today
- 5 reps each side: flexion, extension (forward/backward), abduction, adduction (side to side)
- 5 forward hurdles + 5 reverse hurdles per leg
- Repeat these drills post-run to “reset” your glutes for recovery
Please reach out if you have any questions or concerns or if your warm-ups prohibit you from enjoying your run. Remember, it’s not supposed to hurt when you run!
Eat Well, Move Well and Think Well!
-Dr. Brian Laiderman and Dr. Joshua Luitjohan