Why Runners Should Care About Pelvic Control
How Better Pelvic Control Can Help You Run Stronger and Stay Injury-Free
Over the past few weeks, we’ve been talking a lot about isometrics for tendon health and performance. But here’s something many runners don’t realize: every stride you take is packed with isometric and eccentric muscle contractions. That’s one reason why strength training for runners often looks very different from that of other athletes.
And trust me, pelvic control matters. Let’s break down why it’s so important, and how you can train this area more effectively.
Why Pelvic Drop Happens (and Why It Can Be a Good Thing)
Pelvic drop in running refers to the downward tilting of the pelvis on the side of the lifted leg when one leg is in the swing phase (off the ground) and the other is bearing weight (stance phase). It’s a natural part of gait, but when it’s excessive or uncontrolled, it can lead to inefficiencies and injuries.
You might be thinking, "Isn’t hip drop bad?" Not necessarily! There are actually two big reasons we want to allow for controlled pelvic drop while running:
1. Shock Absorption
When your foot strikes the ground, your pelvis drops slightly. This acts like a natural shock absorber, helping your body handle ground reaction forces. Think of it like catching a water balloon—you don’t keep your arms rigid; you absorb the impact by letting them move with it. Your pelvis does something similar when running.
2. Energy Efficiency
A proper pelvic drop supports smooth transfer of your center of mass (COM). When we run, our body moves up and down in what's called vertical oscillation. A controlled hip drop allows you to translate that movement forward, minimizing energy waste. It's all about using "free energy" more effectively, helping you run farther, faster, and with less fatigue.
The Role of Gluteus Medius: The Unsung Hero of Running
One small but mighty muscle that runners need to train differently is the gluteus medius. This muscle sits on the side of your hip and plays a big role in stabilizing your pelvis while you run. Specifically, it helps control pelvic drop—that slight side-to-side movement of your hips when one foot hits the ground.
Here’s the catch—most traditional strength exercises don’t do much to target the glute medius. Squats? Not enough. Deadlifts? Not quite. This muscle activates when you're on one leg, which, if you think about it, is exactly how running works—one leg at a time.
Even standing on one leg gets the glute medius working. That’s why single-leg strength exercises are your best friend if you're serious about improving pelvic control and preventing injuries.
Why It Matters
If you're dealing with nagging injuries like:
IT band syndrome
Knee pain
Low back tightness
Glute medius tendinopathy
…there’s a good chance poor pelvic control is a contributing factor.
The good news? These are all highly trainable issues. With the right exercises—and the right strategy—you can get back on track and run stronger than ever.
3 Gluteus Medius Exercises Every Runner Should Try
Here are three go-to exercises I regularly prescribe for runners dealing with hip control issues:
1. Suitcase Carries
Holding a weight in one hand while walking keeps your core and glutes actively stabilizing each step—perfect for training lateral control.
2. Landmine Deadlifts
A great way to load the hips and glutes with a slight rotation and stabilization challenge, making them more functional for running mechanics.
3. Captain Morgans
This standing hip lift variation targets the glute medius in a running-like position. Bonus points for the pirate stance.
Pro tip: These aren't just strength moves—they directly address running mechanics. Better control = better performance and fewer injuries.
Closing Out
If you’ve been dealing with hip pain or want to get ahead of any issues before race season, reach out! Whether it’s physiotherapy to get you out of pain, or remote strength programming to keep you healthy and performing at your best, having a running specialist in your corner makes all the difference.
At Alpha Project Phyzio, our goal is to help runners move better, stay injury-free, and crush their goals through running physical therapy—with smarter training built around how your body actually works.
