Studies suggest if you’re a runner, you will likely get one of the following injuries (1).
Single leg medial rotation - Click through for a video tutorial. Do this right before or just after you’ve got your run shoes on. The standing leg glute should be really tensed and feeling the same as when you did the leg raise (this is what a ’switched on glute’ feels like). Also notice you are actively trying to avoid knee valgus. To make it easier perform the movement with your bent knee against a wall for balance and to push against something.
I hope part four of this series has helped! I talk about some key strength training principles for runners over at the famous Mile High Endurance Podcast with host Rich Soars. To strengthen your hips and everything else you need to strengthen as a runner you need Run Strong! A strength training program for runners that fits in alongside any run program for any distance.
Also make sure to read part 1, 2 and 3 of this series and if you have any questions reach out to me on email tw@innerfight.com or Instagram @tomwalkerfitness
Thanks for reading!
#RunStrong
By; Tom Walker, Endurance Coach
(1) Gill LH. Plantar fasciitis: diagnosis and conservative manage- ment. J Am Acad Orthop Surg 1997;5:109e17.
(2) Evidence based management of acute musculoskeletal pain. Australian Acute Musculoskeletal Pain Guidelines Group Web site. 2014 https://www.nhmrc.gov.au/guidelines/publications/cp94-cp95.
(3) Ferber R, Kendall KD, Farr L. Changes in knee biomechanics after a hip-abductor strengthening protocol for runners with patellofemoral pain syndrome. J Athl Train. 2011;46(2):142–149. doi:10.4085/1062-6050-46.2.142
(4) Ferber R, Bolgla L, Earl-Boehm JE, Emery C, Hamstra-Wright K. Strengthening of the hip and core versus knee muscles for the treatment of patellofemoral pain: a multicenter randomized controlled trial. J Athl Train. 2015;50(4):366–377. doi:10.4085/1062-6050-49.3.70
(5) Dolak KL, Silkman C, Medina McKeon J, Hosey RG, Lattermann C, Uhl TL. Hip strengthening prior to functional exercises reduces pain sooner than quadriceps strengthening in females with patellofemoral pain syndrome: a randomized clinical trial. J Orthop Sports Phys Ther. 2011;41(8):560–570.
- Medial tibial stress syndrome (shin splints)
- Achilles tendinopathy (pain, swelling, and impaired function of the achilles tendon)
- Plantar fasciitis (pain under the foot)
- Patellofemoral syndrome (pain in the front of and around knee cap).

