My Hips Don’t Lie!

I couldn’t be happier to say that my bursitis in both hips is completely healed. I no longer feel any pain in either hip at all!

After each of my runs over the last week or so my hips have been tight immediately after, but as soon as I do my PT stretches they loosen right up.  I’m doing numbers 5, 6, 7, 10 and 11 from the chart below (along with fire hydrants) every day.


I don’t think you could possibly find someone more dedicated to stretching than I am right now!

After going through several sleepless nights with bursitis I swore that I would do everything in my power to keep it from ever coming back, which included shaking up my strength training routine to incorporate more hip and glute specific exercises. 

When Meg started her personal training business I knew that I wanted to work with her someday. I initially had it in mind to reach out to her to help me get prepared for ultramarathoning, but when the bursitis struck I realized I needed to reach out sooner.

After a few back-and-forth conversations, Meg designed a full body workout plan for me that I incorporate into my routine twice a week.


My strength workouts now include fun things like squats, deadlifts, step-ups, lunges and reverse lunges (among other things). 

I’ve always done squats and deadlifts, but I’ve never really been into lunges.

Well, let me tell you Meg has me doing SO MANY LUNGES. Like I dream about them… or maybe I have nightmares about them (haha)! I totally get how they’re important for strengthening the hip flexors and glutes though. I don’t need to read any research reports about it, I can feel stuff happening when I lunge!

I do the forward lunges holding 10lb dumbbells for extra fun! When it comes to reverse lunges I just try not to fall over in front of everyone else at the gym. I assume I’ll get better at these (?!).

Overall I feel really confident that I’m taking all the steps necessary to keep the bursitis away for good.

I’m stretching, I’m lunging, I’m building up my mileage again slowly.

It’s all coming together just in time for me to start prepping for Chicago! Only 150 days to go!

Do you incorporate lunges into your workout routine?

Least favorite strength training move to do? Favorite?



  1. May 14, 2015 / 5:13 am

    I love lunges only because I really feel them working my glutes! But after about 10 I know longer like them very much anymore:) So glad that you are feeling better and that all he pieces to the puzzle are coming together for you!

  2. May 14, 2015 / 6:42 am

    I really dislike lunges (probably because they can make me so sore!) and push-ups. As far as strength training goes, I don’t mind core work. I should get a trainer for strengthening, maybe if I was paying someone, I would follow through better!!
    I am glad your hip is healed. When does marathon training specifically start?

    • May 14, 2015 / 6:57 am

      June 15th I start transitioning and June 29th I start marathon specific training!

      Lunges make me so sore too! I’m hoping to get used to them over the next few weeks so that when marathon training starts I won’t be so sore after lunging!

  3. May 14, 2015 / 7:57 am

    I pretty much hate all strength training because I get so bored! I do it though 🙂

    I’ve actually never incorporated lunges into my workout but this post makes me want to start!

  4. May 14, 2015 / 8:21 am

    Hate, hate, hate lunges! I’ve been working on incorporating them into my routine, but they are definitely my least favorite. Stretch #5 on that chart is one of my favorites!

    I’m so glad to hear that your bursitis is finally healed!

  5. May 14, 2015 / 8:23 am

    SO glad you are feeling to your normal self again. Its like Christmas, New Years, your Birthday, and Thanksgiving all rolled into one :).

    CAN’T WAIT FOR YOU TO RUN CHI! So excited to follow along!!

  6. May 14, 2015 / 9:18 am

    So happy to hear this, Kristina! After I got PF last summer, I became the queen of calf stretches, and I still do them daily because I never want it to return. I also do hip stretches daily like you. Great chart! I guess I do 1, 4, 5, 6 & 12 regularly but I should start doing these others too. I also do a lot iof squats, deadlifts, and lunges. I do the plyo lunges where you jump up from one lunge & land right into another. It took me a long time before I could actually do them without falling over. They’re still really tough!

  7. May 14, 2015 / 10:05 am

    Wow, after reading these comments I am amazed at how many people hate lunges!!!

    Kristina, I have more balance on backward lunges than forward. We are total opposites! 🙂

    I am glad you see the value in lunges even if you don’t particularly like them! I really hope the plan continues to help your hips and of course helps you feel stronger. I love writing strengthening plans for people.

    • May 14, 2015 / 10:06 am

      I clicked send before I was done. I wanted to say why I love writing strength plans. It’s because it’s a puzzle. What is the client’s goal? What style of a routine do they enjoy? How can I help them with not only an EFFECTIVE plan, but one that they will at least enjoy enough to stick with until they see results. Because seeing results is sooooo motivating.

  8. May 14, 2015 / 10:37 am

    Very good to hear that your pain free. Very good example your setting by addressing this now, most of us would wait until it’s too late lol.

    Least favorite exercise…I select all lol. I still dislike strength training with a passion.

  9. May 14, 2015 / 11:33 am

    After my hip issue, I’m totally with you – strength training is more important than ever. So glad yours happened *before* Chicago training start (if it was going to happen at all). I also have a love/hate relationship with lunges. I also kind of like deadlifts now that I know how to activate my glutes. When I first started doing them, I was overextending my knees.

  10. May 14, 2015 / 11:57 am

    Oh man, lunges, like the myrtle routine, slowly worked their way out of my routine, but that is not a good thing! I need to get back into doing them regularly. Like you, I like that I can really feel them working my weak spots. Also like you, I fear that I might just topple over when I’m doing them. I guess that means it’s good balance training?

  11. May 14, 2015 / 1:35 pm

    What great stretches! I love lunges and squats for my hips…I’m glad they’re working for you! Meg seems like a great trainer!

  12. May 14, 2015 / 2:57 pm

    I am glad the hips are feeling better! I have not experienced a bout with it ever again once i kicked it (knocking now) Kick it to the curb – high five.
    How awesome Megan designed a plan for you. The only thing better would to be able to work out in person together.
    I do not lunge at all, I have issues with it each time I have tried with my knees, I always wonder as my legs get stronger if I should try again. I can’t back ward balance either lol I get wobbly.

    • May 14, 2015 / 6:26 pm

      I have not lunged in ages due to my knees as well, Karen! I am jealous of those who can lunge!

  13. May 16, 2015 / 9:21 pm

    So cool that you are working with Megan!!! Lunges are always good and FUN!! Glad that the pain is better!

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