The benefit of hip stretching is that it makes your muscles more flexible allowing them to extend back far enough behind you before it comes forward again. This flexibility allows you to run faster and stronger. It also makes you less injury prone.
The following images show types of hip stretching exercises you can do at home
Stretch until the muscle just begins to feel tight (stretch point). It is important to hold the stretch position for 20 seconds, relax for 10 seconds and repeat each exercise for each leg. The stretching program should last 10 minutes. A practical program is to perform each exercise 2 or 3 times on each leg.
There is a link between a runners knee pain and weak knees. In an article in runners world magazine two runners who suffered chronic knee pain recovered after they were put on a program of hip strengthening exercises.
Reed Ferber Hip Strengthening Exercise.
The article has a program demonstration by Reed Ferber, Ph. D., director of the University of Calgary’s Running Injury Clinic. He recommends doing them daily after you run. Start with one set of 10 reps and gradually increase sets so that you’re doing three sets of 10 by your fourth day. You should see improvement in two weeks. If you don’t, Ferber says to see a doctor because the cause of your injury may lie elsewhere.