Why My Hips Hurt After Running

Running is a great way to stay fit and improve cardiovascular health. It’s a sport that many people enjoy, as it provides a sense of freedom and allows us to explore the great outdoors. However, sometimes after a run, you may experience pain or discomfort in your hips. In this article, I will delve into the possible reasons why your hips may hurt after running and provide some tips on how to prevent and alleviate this pain.

Improper Running Form

One of the major causes of hip pain after running is improper running form. When we run, our bodies are subjected to repetitive impact forces, and if our running form is not correct, it can lead to excess stress on the hips. For example, overstriding (landing with your foot too far in front of your body) can create a braking effect, causing excessive hip flexion and putting strain on the hip joint.

To prevent this, focus on maintaining a proper running form. Make sure to land with your foot directly underneath your body, maintain an upright posture, and engage your core muscles to provide stability and support for your hips. If you’re unsure about your form, consider consulting a running coach or physical therapist who can provide guidance and help you correct any alignment issues.

Weak Hip Muscles

Another common cause of hip pain after running is weak hip muscles. The hips play a crucial role in stabilizing the pelvis and controlling movement during running. If the hip muscles are weak, other muscles may compensate, leading to imbalances and increased stress on the hip joint.

To address this issue, it’s important to incorporate exercises that target the hip muscles into your training routine. Exercises such as hip bridges, clamshells, and lateral leg raises can help strengthen the hip abductors and external rotators. Additionally, incorporating cross-training activities like cycling or swimming can help to strengthen the hip muscles while providing a break from the repetitive impact of running.

Overuse and Training Errors

Overuse and training errors can also contribute to hip pain after running. Running too much or increasing mileage too quickly can overload the hip joint and surrounding structures. It’s important to listen to your body and gradually build up your mileage and intensity to allow for proper adaptation.

Additionally, running on uneven surfaces or excessive downhill running can also lead to hip pain. These activities can place additional stress on the hip joint, causing irritation and inflammation. Be mindful of the terrain you’re running on and try to vary your routes to minimize repetitive stress on your hips.


Hip pain after running can be frustrating and debilitating, but with the right approach, it can be managed and prevented. Remember to pay attention to your running form, strengthen your hip muscles, and avoid overuse and training errors. If your hip pain persists or worsens, it’s important to seek medical advice from a healthcare professional to rule out any underlying conditions.

By taking care of your hips and addressing potential issues, you can continue to enjoy the many benefits that running brings while minimizing discomfort and pain.