Run Freely:

Stretch of the Month:

The Clamshell

Why It’s Important:

The clamshell stretch is a simple yet powerful move that helps runners build strength and stability in the hips by targeting the gluteus medius—an often-overlooked muscle critical for injury prevention and proper running form. According to Runner’s World, activating the glute medius helps stabilize the spine and knees during each stride, reducing the risk of issues like hip drop, IT band syndrome, and runner’s knee. This move is especially effective for “waking up” the glutes before a run or as part of a recovery routine, making it a valuable tool for both beginners and seasoned runners looking to improve muscle activation, control, and efficiency.

How to Do It:

1. Lie on your side with your knees bent at a 90-degree angle and your legs stacked.

2. Keep your feet together and your hips stable—don’t let your top hip roll backward.

3. Engage your core and slowly lift your top knee as high as you can without moving your pelvis or separating your feet.

4. Pause at the top for 1–2 seconds, then slowly lower your knee back down with control.

5. Do 2–3 sets of 10–15 reps per side, 2–3 times per week.

Quick Stretching Tips:

• Dynamic Before, Static After: Use dynamic stretches as a warm-up and static stretches post-run.

• Stay Hydrated: Proper hydration aids muscle recovery and flexibility.

• Breathe Deeply: Focus on your breath to enhance relaxation during stretches.

As we wrap up this week’s edition, keep pushing your limits, stay limber, and chase that Runner's High!