2. Your range of motion is about as wide as your tires
“Limited range of motion is a big problem, especially in the hips,” says Powers. Jay Dicharry, author of Anatomy for Runners and director of biomechanics for Rebound Physical Therapy in Bend, Ore., agrees: “In my experience, about 80 to 85 percent of people don’t have adequate hip extension.”
Compelling reasons to increase it: First, it’s a power drain on the run, since it’s your hips that power the push-off. Second, it’s an injury risk. If you don’t have good range of motion, your pelvis will compensate. “People will get their foot behind them at the expense of arching their back,” Dicharry says. “If you don’t have good hip extension, your low back position will get cheated in all three sports.” And sooner or later, you’re in the doctor’s office.
In this case, classic hip stretches can increase your range of motion. So work on your range of motion with stretches like this one: Get into a lunge position, lower your back knee to the ground and tuck your pelvis underneath you until you feel the stretch in the front of your hip. Dicharry says to work on holding that for three full minutes every day.