Since the sport of running has begun to enjoy a boom in Doha, much attention has been paid to personal fitness and training in Doha , specially injury prevention. More specifically, the industry has focused largely on both foot strike and footwear as major causes of running ailments. It turns out, however, that there's another culprit that runners often overlook: hip weakness.

 Indeed, there is plenty of research to back up the contention that weak hips can lead to injuries. For instance, one study published in the Journal of Orthopaedic & Sports Physical Therapy found that when the hip over-rotated and collapsed inwards during the gait cycle, illiotibial band syndrome often resulted. Another study in the Clinical Journal of Sport Medicinediscovered an association between overuse injuries in the lower extremities and poor strength in the muscles around the hip region, including the hip abductor, adductor and flexor.
"If a runner is really weak in that area, it can set the stage for overcompensation injuries," explains Chris Johnson, a New York City-based physical therapist and amateur elite triathlete. Put simply, when certain muscles aren't strong enough to do the work they are supposed to do during running, other muscles take on that work; this can result in overuse issues. When you strengthen your entire kinetic chain, individual muscles aren't required to do more than they are built to do.
Since the hips stabilize each leg during the stance phase of the running gait, strength in that area is particularly vital. "Hip weakness throws off all that stability, resulting in excess movement not only at the hip, but also at the knee," says Fitzgerald. "The two most common injuries that result from weak hips include illiotibial band syndrome or patellofemoral pain syndrome, but in fact, many other injuries could occur from weak hips, including Achilles tendinopathy, shin splints and plantar fasciitis."

How to Combat Weak Hips

By committing to a hip-strengthening regimen 2 to 3 times a week, you will increase the stability of that core region. Not only does that mean fewer injuries, but it can also translate into faster times in the long run.
Side Leg Raises: Lie on your side with your legs stacked on top of one another. Lift your top leg to about 45 degrees and then lower it back down. Repeat 15 to 20 times per leg.
Bird Dog: Get on all fours on the ground. Focusing on balance, lift your right arm and extend it straight out in front of your body. Simultaneously, lift your left leg and extend it out behind your body. Bring your extended arm and bent knee back to center under your body, and then extend them both out again. Repeat 15 to 20 times on each side.
Hip Hikes: Standing on one foot, drop the right side of your pelvis a few inches downwards while keeping the left side in a neutral position. Activate your left hip muscles and lift your right side back to the starting position. Repeat 15 to 20 times on each side.
Single-Leg Bridge: Lie on your back with both legs bent and your feet flat on the ground. Lift your left leg off the ground and extend it while you raise your lower back and butt. Hold the position for two seconds and lower back downwards in a controlled manner. Repeat 10 to 15 times on each leg.
Donkey Kicks: Get on all fours again, but this time you will only be lifting and extending your legs, keeping your hands on the ground. Instead of extending the leg backwards like you did during Bird Dogs, keep the knee slightly bent and kick upwards, with the bottom of your shoe facing the sky. Repeat 15 to 20 times on each side.