Why do my hip flexors hurting after half-marathon race?

Question

Does anyone have any advice on preventing my hip flexors from fatiguing during my half marathon race? For the race I trained up to 10 miles distance and made sure I streched prior to running. I was fine up until 11 miles and then my hip flexors fatigued and I had diffuculty lifting my legs for the last 2 miles.

Answer 1

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You may have answered this question for yourself!  The first recommendation I would make is to extend your training, one day a week to at least 13 miles and even up to 15 miles.

Beyond that, two recommendations:

-hip flexor strength training.  The most common is a one-legged "step-up."  (There's no picture online for this that I am aware of!)  Standing on top of a chair or stable weight bench, with your right leg step down until your leg just touches the floor.  Quickly "step up" with your right leg until both legs are again on the bench or chair.  Do this for a set of 10 with your right leg, then 10 with your left.  Do this 3x/week.  Week two, add a set for each leg.  Week three, add another set.  Then maintain.

-bicycle, or preferably Spin(r) one hour three times a week.  You'll find that the upward and around motion of bicycling or Spinning will provide you with additional strength and stamina in your hip flexor.

Regards,

Running_Dad

Answer 2

Take smaller strides, work on your core by doing core strengthening exercises.  Stretch, ice (for 10minutes/3Xday)  and take advil, this will help keep down any inflamation  Take rest days when needed, its an important part of training, this will help repair and restore your muscles.  Make sure that your runners are still good, go to a specialty running store-get fitted and they are knowledgeable and will be able to tell if you have the right runners.

http://find.runnersworld.com/vignette/rw...