Chapter 1: Introduction to the Hip CAR

Looking for a movement that significantly enhances your muscle control, mobility, and helps in preventing injuries while running? The hip car is just what you need. This term, short for controlled articular rotation, is a practice that remains unfamiliar to many. Don’t worry, though; this technique is straightforward and doesn’t require gymnastic prowess.

Incorporating the hip car into your routine will quickly lead to feeling more functional and resilient in your hips. When combined with exercises like hip extensions or squats, you'll see a remarkable improvement in both strength and mobility. As always, the advantages of such movements extend beyond running, positively influencing your overall physical capabilities.

To get started, it's crucial to understand that any new exercise can come with some risks. If you’re new to this type of mobility training, ease into it and avoid pushing your range of motion too quickly. If you have existing injuries or chronic issues, consult a healthcare professional for guidance.

Now, let’s dive into the details!

Section 1.1: Exploring Modifications

Today, we will cover two variations of the hip car. You can choose one that suits you best or try both. Since this exercise emphasizes mobility and conscious movement, you can practice it as often as desired. I recommend starting with 3 to 4 sessions per week. The main goal of the hip car is to navigate through the full range of motion of the joint (in both forward and backward directions) as deliberately as possible. Successfully doing this will enhance joint stability and mobility, as well as strengthen local muscles. Consequently, you'll develop sturdier joints, improved performance, and a deeper connection with your body.

Subsection 1.1.1: Hip CAR (Quadruped)

Application: 5-8 repetitions on each side

Cues: Begin on all fours, engaging your core to create tension throughout your body. Imagine stabilizing your shoulder joints and the opposite hip before initiating movement in the isolated hip. When ready, pull your knee toward your chest and then create a large circle with your leg by extending it out to the side and finishing behind you. The key is to keep your lower back and pelvis completely still. This exercise is focused on isolating the hip, so avoid using other joints for assistance! Once you return to the starting position, repeat the movement in the opposite direction. Ideally, each repetition should take over 5 seconds to complete. Remember to breathe steadily throughout!

Section 1.2: Hip CAR (Standing)

Application: 5-8 repetitions on each side

Cues: Stand tall, creating tension throughout your body: slightly bend your knees, press your feet firmly into the ground, engage your core, tighten your lats and chest, and make a fist. Once your body is tense, lift your knee and then create a large circle with your leg—moving it out to the side and behind you. Visualize needing to clear a high hurdle without using other parts of your body to compensate (this is trickier than it sounds). After completing 5-8 repetitions on one side, switch to the other.

Enjoy movements like this? Consider trying the knee and ankle CAR as well!

Chapter 2: Conclusion

This insightful video, "How to Navigate Running into Therapy Clients Outside the Office," will guide you on integrating therapy principles into your running practice.

In addition, check out the video on the "Metabolic Equivalent of Task," which explains the importance of understanding energy expenditure in your fitness routine.

In summary, mastering the hip car as part of your running regimen brings you closer to enhancing your performance and safeguarding your joints. The more attuned you become to your body and its range of motion, the better your running experience will be. With this knowledge, ensure you dedicate a few minutes each day to give your body the care and attention it deserves!