Shefali: Hi, I'm Shefali. Today we are going to learn about running form.

Randy: And I'm Randy. Paying attention to proper running form is crucial to preventing injury.

Shefali: Many people don't pay enough attention to proper running form. For example, this runner is running by with her knees rubbing together. This may be caused by improper hip stabilization from weak glute muscles. We see this alot.

Randy: The best way to assess proper running form is to have someone watch you. Or, even better, film yourself from the front, back, and side. However, we know this may not be possible.

If you do notice that your knees are rubbing together, a good, basic glute strengthening exercise is side-lying leg lifts. Let's go back to the Duke Sports Medicine Clinic to see how this is performed.

Side-Lying Leg Lifts

Shefali: To perform side-lying leg lifts, lay on your side, your bottom leg bent for support, your hips on top of each other. Keep your back in a neutral position.

Your top foot straight, parallel to the ground, and slight extension. Lift your top leg up, 10-12 inches above the ground, hold for three seconds, and return to start position. Perform three sets of 15-20 repetitions.

Anatomy lesson

Randy: The glutes are a group of strong muscles that extend and externally rotate your hips. Adding this exercise to your normal routine is essential to maintainging proper running form.

Duke Sports Medicine wants you to have years of injury-free running ahead of you. Remember to properly warm up before you start running and cool down when you're done.

Shefali: Performing this exercise strengthens an important glute muscle, essential for hip stabilization. Duke Sports Medicine recommends that you add this to your normal exercise routine.

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