Mastering running: How to drive forward propulsion from the hips

Humans are born to run. We’ve evolved specific adaptions to enable us to run. Not only occasionally, but often, and over long distances.

Being able to run well, is not just important for runners. It’s important to us all – regardless of age. Here’s why:

  • Running – like walking – is an essential human movement
  • Running is uniquely beneficial to fitness, musculoskeletal health, and mental health
  • Running away from danger may save your life
  • Running to get help may save somebody else’s life
  • Running (playing) with your children or grandchildren will make them (and you) very happy


The evolution of humans as runners was brilliantly summarised by Daniel Lieberman in his book, The Story of the Human Body, and it was launched into pop culture by Christopher McDougall in his book, Born to Run. If you’re interested in human evolution, and human movement in particular, you should read these books.

For running we want speed and stamina, of course. But, more importantly, we want efficiency and to avoid injury. Almost half of recreational runners incur injuries, and nothing impairs running ability and performance quite like a busted knee, or calf, or Achilles tendon (as many of you will know). But injury needn’t be a 50:50. In fact, injury risk can be reduced drastically by running with better technique. By running efficiently and beautifully.

In an upcoming series of videos, I’m going to teach you the most effective exercises and drills to get you running well.

Invest a bit of time to make your running fast and efficient, pain-free and enjoyable.

This first lesson includes two exercises to prime your hips for their crucial role in forward propulsion and force management:

  • Hip drive wall push
  • Hip drive band circuit

Share post

Share on facebook
Share on twitter
Share on linkedin
Share on email

Discover BioMe

Sign up today

Get our weekly articles and other updates sent straight to your inbox

Related posts