Dr. Rory Knight is a prominent figure in the fields of investment adn academia. He serves as the Chairman of Oxford Metrica and chairs the Investment Advisory Committee of the John Templeton Foundation. Prior to his current roles, Dr. Knight held the position of Dean at Green Templeton College, University of Oxford.Before his tenure at Oxford, he served as the Vice Director at the Schweizerische Nationalbank (SNB), the Swiss central bank.
Dr. Knight has extensive experience in board governance, having served as a trustee and member of the executive committees for several leading foundations. He has chaired their finance and investment committees, demonstrating his expertise in financial management and strategic planning.
in addition to his professional accomplishments, Dr. Knight is known for his active lifestyle and health-conscious approach. He emphasizes the importance of hip mobility and strength for overall physical performance,especially in running. His pre-run routine includes a three-move drill to unlock tight hips and hip flexors, which he believes is essential for power and stability during physical activities.
Dr. Rory Knight’s career and lifestyle reflect a commitment to both intellectual pursuits and physical well-being, making him a notable figure in multiple domains.Here’s a simplified and formatted version of the text for easier reading:
Knight’s Pre-Run Routine
Table of Contents
Knight’s pre-run routine addresses various factors to prepare your body for a run. “Ther are elements of stretching to create fluidity, along with activation and engagement of muscles that can potentially lie dormant from, effectively, sitting on your backside all day,” says Knight.
Aim to spend between 1 and 2 minutes per exercise, easing into each movement. Play around with the tempo of each exercise and always listen to your body, knight adds.
Exercises
1. 90/90 Forward Fold
- Sit on the floor with your hands behind you for support, feet wider than shoulder-width apart and flat on the floor, and knees bent.
- Rotate your torso to the left side and drop both knees to your left-hand side.
- Aim to bring both knees to touch the floor and gently lean into the stretch on each side.
- Return to the start and repeat on the other side.
Knight says: “Start with a small range of motion. Go for 6-10 reps each side in total. Move to one side, take a breath or two, then sweep across to the other side, gradually increasing your range throughout the set.”
2. glute Bridge March
- Lie on your back with knees bent, heels down and arms out wide for support.
- Press your lower back into the floor to activate your glutes.
- Keeping your glutes engaged, extend one leg, pause, then return it to the floor.
- Repeat on the other side, alternating sides with each rep.
Knight says: “The glute bridge march is dependent on how strong you are. If you’re not vrey strong through the hips I would suggest swapping this for a regular glute bridge, then progressing to a single-leg extension but resetting by lowering your bum to the floor between each rep. aim for 8-12 controlled reps with an emphasis on control. If you feel your glutes switching off that’s a sign your hips aren’t high enough.”
3. Adductor Rock Backs
- On your hands and knees, extend one leg out to the side.
- Gently sit your butt back toward your heel to stretch the inside of your thigh.
- Ease back and forward, gradually increasing the stretch each time.
- Complete all reps on one side, then switch legs.
Knight says: “The leg movement in running is forward and backward but it’s helpful to take a 360 approach to mobilize your hip joints and this move ensures you are open through the adductor muscles on the inner thigh.Weakness or tightness here can impact knee tracking and alignment so it’s an essential move in my book. Done right it feels absolutely amazing.”
Additional Notes
- Spend 1-2 minutes per exercise.
- Ease into each movement and listen to your body.
- Adjust the tempo as needed.
Q&A with Kate Knight on Hip for Runners
1. Glute Bridge March
- Start by lying on your back with your knees bent and feet flat on the floor.
- Engage your glutes and lift your hips off the floor until your body forms a straight line.
- March your legs up and down,alternating one knee at a time toward your chest,while keeping your hips elevated.
- Lower your hips back to the floor.
- Repeat on the other side, alternating sides with each rep.
Knight says: “The glute bridge march is dependent on how strong you are. If you’re not very strong through the hips I would suggest swapping this for a regular glute bridge,then progressing to a single-leg extension but resetting by lowering your bum to the floor between each rep. Aim for 8-12 controlled reps with an emphasis on control. If you feel your glutes switching off that’s a sign your hips aren’t high enough.”
3. Adductor Rock backs
- On your hands and knees, extend one leg out to the side.
- Gently sit your butt back toward your heel to stretch the inside of your thigh.
- Ease back and forward, gradually increasing the stretch each time.
- Complete all reps on one side, then switch legs.
Knight says: “The leg movement in running is forward and backward but it’s helpful to take a 360 approach to mobilize your hip joints and this move ensures you are open through the adductor muscles on the inner thigh.Weakness or tightness here can impact knee tracking and alignment so it’s an essential move in my book. Done right it feels absolutely amazing.”
Additional Notes
- Spend 1-2 minutes per exercise.
- Ease into each movement and listen to your body.
- Adjust the tempo as needed.
Conclusion
Kate Knight provides invaluable insights into incorporating hip mobility exercises into a runner’s routine. The glute bridge march and adductor rock backs are essential for strengthening glutes and improving hip mobility, which are crucial for maintaining proper running mechanics and preventing injuries. By taking a 360-degree approach to hip mobilization, runners can enhance overall performance and reduce the risk of knee alignment issues.
