March 4, 2021

Hip pain from running: Best practices for prevention and treatment

Most runners aren’t strangers to aches and pains. From chapped lips to sore knees to blistered feet, you’ll be extremely lucky if you’ve never experienced any kind of running ailment. And today we’re talking about hip pain.

The hips are a complex body part. Connecting to the thigh bone and pelvis, they’re one of the body’s largest weight-bearing joints. And, surrounded by many important muscles that enable movement such as the glutes, quadriceps and hamstrings, hip pain from running is very common. But it might be avoidable - let’s look into those sore hips in more detail.

What causes hip pain from running?

Plenty of runners experience hip pain. Being connected to so many large muscles, it’s not surprising. However, diagnosing hip pain isn’t straight-forward. There are a number of reasons you might be experiencing hip pain from running, so it’s always useful to get the pain checked out by your GP.

For most runners, hip pain comes from overuse. When the area becomes overworked it doesn’t have enough time to heal. Most hip pain from running falls under one of the following categories:

Alignment issues: lots of people have body alignment issues they aren’t aware of. For example, one of your legs may be slightly shorter than the other, or you might lean in a certain direction when you run, putting more weight on one side of your body. This can put pressure on your hips and cause pain or discomfort.
Strains: hip strains are common among runners, as they occur when the hip flexor muscles are overworked. Mild hip strains can take a few weeks to heal, whereas severe strains can take months.
Bursitis: bursitis is one of the more serious hip injuries. A bursa is a sac of fluid that provides a cushion between the surfaces of a bone and soft tissue. When this becomes irritated or inflamed in the hip, you’ll feel significant pain and soreness.
Stress fractures: Hip stress fractures are commonly caused by overactivity, making them common among runners. Pain will be found in the front of the groin when standing, walking or running.

Ways to prevent hip pain

Considering there are many different causes of hip pain, prevention methods will vary. Despite this, all runners should aim to run in a way that prevents hip pain. One less ailment means one less thing to worry about. The following methods should help:

Strength training

All runners should be doing strength training alongside running. Strength training builds up the muscles that help you when you run, giving you better balance and stability. It also helps prevent injuries.

To stretch and strengthen your hips, you should focus on the gluteus maximus (the main extensor muscle of the hip) and the gluteus medius (the main muscle on the side of the hip). Lateral step ups, side steps with resistance bands and hip circles are all great exercises to try.

Rest days

One of the most important ways to prevent hip pain is to not overwork them. This means planning rest days into your training schedule as well as varying the exercises that you do. While we know you love to run, doing it every day won’t do you any favours.

Try to find a balanced routine, with running on alternate days and filling the others with strength training, walking and, most importantly, rest. Plenty of water and the right diet will also give you enough energy to fuel you on longer runs, making injuries less likely.

Gait analysis

Every runner should get at least one gait analysis in their life. A gait analysis matches the runner’s degree of pronation with the correct shoe type. But, what has this got to do with hip pain from running?

Well, when you get a gait analysis, an expert will watch how you run and establish if you have any imbalances. For example, my left foot points outwards when I run, meaning that I need a sturdy shoe to angle it correctly. That’s just me, but it’s universally known that when something’s wrong with your feet, you’ll feel the impact of it throughout the rest of your body - and particularly your legs and hips.

So, a gait analysis will help identify whether you have any alignment issues and get the right footwear to help prevent pain in the future.

Ways to treat hip pain

Unfortunately, prevention doesn’t always stop hip pain from occurring. So, once you’ve started feeling pain and discomfort in your hips, it’s important to act quickly so you don’t do any further damage. Of course, you should book in some time with a physiotherapist or your GP to check out your pain. But these are a few ways that could help in the meantime:

Rest

This isn’t what anyone wants to hear, I know. But it’s so important. If you start feeling pain in your hips, the first thing you should do is rest. Don’t try running again until the pain has died down. Your body needs time to recover, and it can’t do that if you’re putting pressure on the damaged area.

Ice

Ice always works well after a running injury as it reduces nerve activity and swelling by reducing the blood flow around the area. For hip pain, lie down and place an ice pack on the painful area. Use ice up to five times a day for severe pain.

Stretches

Runners know how important stretching is before and after a workout. But, when you have hip pain, it can be done simply on its own to reduce pain. Try a lunge with a spinal twist, a figure four stretch or a downward facing dog to eliminate tightness and relieve those sore hip flexors.

Did you know? Let’s Do This offers free injury protection across all its events, so if you’ve booked into an event but are worried about an injury, then you can rest easy.

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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