Glutes: The Running Engine

Most runners run because they love running. They love getting out on the road or the track, they love the time to reset, to reflect, and they love the feeling of achievement after every run – from a competitive race to a slow jog around the park! But what if I told you that there was a way to make your running smoother and faster, to avoid running injuries, and therefore to get more enjoyment out of it? It’s simple: develop strength and power in your glutes! It’s free, it’s easy, and it will make a big long term difference to your health and happiness!

Running is essentially a series of one legged hops in a row. If your knee is not stable in this movement, you can cause injuries and also waste energy – very important over a long run! In order to improve this, you need to develop the strength and the stability of the movement by focusing on developing power in your glutes! See below for two exercises to introduce into your running program. Do these to become a stronger, faster runner today, and avoid injuries in your future!  

Hip Abduction:

  1. Lie on your side, with your foot in line with your hips, and both hips on top of each other.
  2. Slowly raise and lower your top leg up and down (see Photo 1), ensuring that you feel your glute muscle is activated.
  3. Repeat 20 times on on each leg, for 3 sets.

Single Leg Glute Bridge:

  1. Lie on your back with knees together, and one leg extended off the ground.
  2. Raise your bum up off the ground until there is a straight line from your knee to your hip to your shoulder. (See Photo 2).
  3. Repeat ten times on each leg, twice.

If you are unsure if you are doing it correctly, or if the movement causes you pain, speak to a good sports trainer or physiotherapist about assessing the movement! However, if you can add this in before every run you do, you will quickly find yourself running smoother, and avoiding any niggly injuries which might have been in your path!  
 

About UFIT Clinic

We are a collection of professionals from a range of different disciplines, working together to provide a multi-disciplinary approach to the treatment of our clients. 

Whilst all being experts in our own fields, we are humble enough to listen and learn, and work with each other to provide the best care for our patients. Staff professional development and further education is one of our guiding principals, and one which we are deeply committed to. Our services include; PhysiotherapyStructural IntegrationMassage TherapyMeditationPerformance PsychologyNutrition and Podiatry & Foot Care.

See your UFIT Clinic Physiotherapist to get you back to full health today!