If you sit for eight hours and then run, your hips start every run on the back foot. These five drills take ten minutes and you can do them next to your desk.
Why sitting matters
Long sitting keeps your hip flexors short and your glutes quiet. When you run, the front of the hip limits your stride and the knee and lower back take load they were not designed for.
1 · Couch stretch
Kneel with your back foot up against a sofa or wall. Squeeze the glute on that side and stay upright. 2 × 45 seconds per side.
2 · 90/90 switches
Sit with both knees bent at 90°, one in front, one to the side. Rotate to switch sides without using your hands. 2 × 10.
3 · Glute bridge march
Hold a bridge and lift one foot at a time without the hips dropping. 3 × 8 per side.
4 · Lateral band walk
Band above the knees, small steps to the side, toes forward. 3 × 12 steps each way.
5 · Deep squat hold
Hold onto a door frame and sit into a deep squat. Breathe and let the hips open. 3 × 30 seconds.
Your weekly plan
Monday, Wednesday and Friday: all five drills. Before every run: drills 1 and 3. Re-test in four weeks: can you sit in a deep squat for 60 seconds?
Still sore after four weeks? Book a running gait analysis and we will find out what else is going on.
