• Training Tip – Hip Flexors

    As a cyclist, a runner or a triathlete, you should know that every time you raise your leg, you engage the hip flexor. The hip flexor – or iliopsoas (pronounced “ilio-so-az”) – is made up of the psoas, a rope-like muscle located deep in the groin, and the iliacus which runs from the hip to the thigh.

    If you average about 90 strides per minute or pedal revolutions per minute (counting one leg), your hip flexors contract more than 5000 times in an hour. So you can see how important it is to keep those muscles limber and strong.

    Three good exercises for the hip flexors are the floor bridge, the standing pelvic tuck, and the single leg stance.

    The Bridge:

    • Lay down on your back with your knees bent and your feet flat on the floor. Arms are at your side.
    • Lift your pelvis into the air. Your body is supported by your upper back / shoulders and your feet.
    • Hold this pose for 10 to 20 seconds.
    • Lower your pelvis back to the ground. Relax and repeat.

    The Pelvic Tuck:

    • Stand up straight with good posture, chest pointed up and out, and your shoulders back.
    • Push your pelvis down and under.
    • Hold this pose for 10 to 20 seconds.
    • Release and Repeat.

    Single Leg Stance:

    • Stand up straight and engage your abdominal muscles.
    • Raise one leg with the knee bent so that your thigh is parallel to the floor. (You can use your hands at the start to get into the proper position.)
    • With your arms at your side, hold the position with the knee as high as possible for 10 to 20 seconds.
    • Lower the leg and repeat with the opposite leg.
    • Repeat with each leg two to three times.
    • Train smart. Race fast.


    Frank Adornato


    Be Sociable, Share!
  • Upcoming Events

    1. SPRR Christmas Party

      December 7 @ 6:30 pm - 9:30 pm
    2. Hillsborough River Marathon, Half & Quarter

      December 9 @ 7:15 am - 11:00 am
    3. Jacksonville Marathon & Half Ameris Bank

      December 16 @ 7:00 am - 11:59 pm
    4. Jingle 5k

      December 22 @ 4:00 pm - 9:00 pm
  • Mission Statement

    The mission of the St. Pete Road Runners (SPRR) is to encourage running and walking for individuals of all ages and abilities in a social environment while promoting fitness and providing education in the community. The SPRR club is well suited for the recreational runner or walker as well as the serious competitor.


    SPRR extends an open invitation to runners and walkers of all abilities to come out and join us for one of our group runs.

  • Recent Posts

    • SPRR Scholarship Award 2017

      The SPRR Scholarship, established in 2012, is awarded annually to two high school seniors (one public school and one private/independent school) who excel in …Read More »
    • February Social Run

      Join us for a giant group run and then follow us to a local restaurant for dinner. Mark your calendar for Friday, February 17th. …Read More »
    • Christmas Day Run/Walk

      Join SPRR for the annual Yost Christmas Morning Run/Walk We’ll meet at 8 a.m. at Upham Beach Park 6850 Beach Plaza, St Pete Beach, …Read More »
  • SPRR Scholarship Award

    The SPRR Scholarship, established in 2012, is awarded annually to two high school seniors (one public school and one private/independent school) who excel in academics and are avid runners.
    Applications must be received no later than March 1, 2017.

    The scholarship award will be presented to the winners on April 13, 2017 at the Dolphin Beach Resort SPRR April Club Meeting.