How to get your glutes fired up to improve your running efficiency
As I have mentioned before, our glutes are really important, in that they help us stabilise and control our hip, knee, ankle, foot and even our lower back. They don’t do this by themselves however so for best results we need to understand how they do this and how to train them effectively to improve your running function
Figure of 8 Relationship
This is a big one and is often missed by a lot of trainers and therapists. It relates to the relationship between the muscles at the front of your hip on one leg and the muscles at the back of your hip on the other.
In layman’s terms, your hip flexors, adductors and quads of your back leg should help your glutes and hamstrings of your front leg. So if one of these muscles groups at the front of your hips is tight and weak on one leg it will affect how the muscles at the back of your hip function during running on the other leg.
Because of this, we need to think about how we move when we run and try to replicate that to some extent in the exercise choices we choose to help us improve how we run and move.
Integrate Instead of Isolate
Instead of using exercises like clams or donkey kicks that only work the glutes, we should instead focus on more integrated exercises that will help this figure of 8 relationship improve and get better. So we can still target the glutes as well as improving what the other muscles do around them. This will stimulate your nervous system better and have a far more effective carry over into your running.
So ditch the clams and those other lying down Jayne Fonda type exercises and give these a go instead. I promise you, your glutes will thank you for it.
faster running boot camp
Launches Wednesday May 2nd 7:15pm.
First session is FREE
This is not like other running programs, its not just turn up, go for a run and pick up an injury. Instead, this is a focused program that will help you improve your running technique, get stronger and become more energy efficient.
FACT! At least 1 in every 2 runners will get injured at least once per year. I see injured runners at the clinic on a daily basis, they all have a couple of things in common.
1. They are not sure how to program their running training
2. They are not strong enough in their hips and core to control the ground reaction forces in running
3. There are flaws in their running gait directly associated with their pain or injury.
On this camp I help you highlight and fix common gait deficiencies that are associated with injury, put together a balanced and manageable training program for you and show you how to warm up properly and improve your functional strength to make you a more efficient runner. Helping you get faster and avoid injury.
If you would like to find out more about the program, or book a free session hit the button below and apply now!
5 spaces have already gone, even before I have started to advertise. There are only 10 left and I don't expect them to last long.
I look forward to hearing from you.
Darren has over 10 years experience in the fitness industry as a personal trainer, sports injury therapist and most recently as an educator to other trainers. Originally from South Wales, he went to Liverpool University to study Sports Science and liked the city so much, he decided to stay. Since finishing his degree he set up a thriving personal training and injury rehab business which continues to this day. He has recently moved over to Denby Dale in West Yorkshire and has opened Faster Fitness Solutions, a multi-purpose training and rehabilitation facility located in the heart of the village.