Hip strengthing

Question
Hi John, I trained and ran a marathon in 2009, despite issues with ITBS which developed about 2/3 through my 16 week training.  I wasn't fast, but I finished.  This year I want to try again, and hopefully improve, and have begun an 18 week program.  I know I have weak hips, so I'm adding hip-specific strength training.  Suddenly I am experiencing hip-clicking in my non-itbs side with certain exercises.  Not painful, just disconcerting.  I just want to make sure I am not going to create a new problem.  My thoughts are to cut any exercises that cause the clicking and keep the ones that don't, but would appreciate any advice.  I live in a remote area and do not have access to any sport medicine, so the web is my best resource.  Thanks for you help.

Answer
Hi Candace
First you don't need a 18 week program.Keep it at 16 weeks.I would stop your hip specific exercises and start up right stationary bike supplemental workouts.These will be far more running related specific and correct your tracking and alignment situation which is the majority of your problems and very common with runners.Any thing you can do on the roads running wise you can do on the bike.Just use time as apposed to miles.Example is if you were going to run 10 miles and it took you 1hr 30 minutes then you bike for the same time.This kills to birds with one stone.First you get a great 10 mile workout time wise and good cardio and you improve the quality of hip strength and tracking and alignment which is the main cause of all running related injuries such as yours.The up right stationary bike is the gold standard to supplement for a runner in my 30 years of many case studies from recreational runners to many elite runners i have advised over the years.Let me know how your progressing over time.If you want to call me here in Albuquerque NM any time for more clarity just go to my site for contact.There is no charge Candace.

All the very best to you
John
www.rentacoachinternational.com