Wednesday Resources: Glutes
Since today is hump day, I thought there was no better time to give an homage to the best muscle of the human body – the glutes.
Let’s get one thing out of the way first. It is NOT just a pretty muscle, it is the powerhouse for the runner. The glutes are the hardest working muscles for the runner as it is the most important locomotive muscles as they provide the force to move the whole leg.
Without your glutes, you just couldn’t run.
I feel the need to tout the importance of glutes because I feel that they are forgotten in the quest for those runners abs. While a strong core is vital to running performance, studies have linked weakened glutes to Achilles tendonitis, shin splints, runner’s knee and iliotibial-band syndrome. It is WORTH your time to get some extra strength training in, especially because glutes are not often isolated in strength training routines and tight muscles can inhibit glute muscle fibres from firing.
So key question. What CAUSES weak glutes? How can runners who are fit and strong have weak glutes when it is a muscle that is used frequently?
Well, most runners do more than just that. A lot of us have jobs that require sitting for long periods of time, causing our hip flexors to become short and tight and our glute muscles to become long and weak. This is where injuries come in because your body will forget to use the glute muscles and recruit a stronger muscle close by to do the job instead which is where injuries come from.
What happens with weak glutes?
Literally, a laundry list of things. Weak glute muscles often equal overactive hamstrings, causing ITB syndrome, low back pain and runner’s knee. Without strong glutes to align the femur, knee and ankle, you are more likely to over pronate your feel, which can lead to plantar fasciitis, Achilles tendinitis and shin splints. And that is just the beginning of it.
So let’s check out where you are in the glute strength scale.
My coach has me do the single leg test. Stand with your hands over your head, palms together. Lift one of your feet off the ground and balance. If your opposite hip dips down, you need to work a little harder on those glutes.
To test further, add a side lead to the equation. If your hip dips, you need some work.
Another test is the Hip Extension Test. Lie on the floor, face down and keep both legs straight. Lift one leg off the ground. If on lifting, the leg significantly flexes or you have a dip in your lower back, your glute muscles need some loving.
This is an image of some of my favourite movements to ensure my glutes are strong and firing correctly when I run. I have been doing my interval training at Goodlife Fitness over the winter and on my off days, I work on glute and core strength. I have lots of additional exercises in the resources.
Hips, Hamstrings and Glutes are the Key to Running Faster – Runners Connect
100 Reps to a Better Butt – Goodlife Fitness
6 Glute Exercises to Better Your Run – Active
Great post, and what great glutes you do have! 🙂 I used to neglect lower body strength training because the naive me assumed running was doing a good enough job of strengthening those muscles, but I couldn’t have been more wrong! A focus on lots of glute strengthening over the past year has definitely helped to make me a better runner (as has trail running/hills, which I have you to thank for!)
You actually have been the one who has inspired me to make sure I do those deeeeep squats.
Great article and well timed (5 weeks to Boston and 10 weeks to Comrades). I find as I increase the miles my core and strength work falls away- the very time we need it most! Well remember to add in some extra glute work this week!!
So and nice glutes too!! 😉
I know. The higher my training volume, the less likely I am to get proper strength training it. Runner FAIL!
These are the muscles I’ve been working on for the past couple of months. They are so incredibly weak that they keep causing my SI joint to act up. I don’t know if it’s age or being a runner or a combination of both but I used to have a stick-out bum and now I don’t. My bum is boring now from years of long-distance running. Man, the things I wish I knew way back then!
I know. We all just want that stick-out bum. 🙂
This is really interesting. I’ve never heard of those tests although I already know I need to work on my glutes from my physio.
I find whenever I have an injury, weak glutes are ALWAYS the cause!
I couldn’t agree more that glutes are so important, but yet so over looked in the runners routine. I am getting better about working in my strength, but then baby came and now I am trying to manage it all!! I was on a streak there for a while though!!
The good news for YOU is that women who have babies are stronger runners!
Great review on the glutes!
I had actually had a bike accident a few years ago and could not figure out why my quad kept cramping till I saw an Osteopath. She found my hip was knocked slightly out of place and was pinching a few nerves in my back, causing my glute not to fire (I literally had a lazy bum).
I went through months of these exact exercises rebuilding my base strength and balance.
I have also spent the better part of this past year developing my strength with a trainer at Goodlife, geared towards adventure racing. A lot of our focus has been on my lower body strength and balance (particularly my glutes and hips). The difference it has made in my running, biking, climbing and daily life is amazing.
Keep up the great work and blogs, I’ve been enjoying reading them.
Glutes are so important! Especially for bad ass adventure racers! Good luck with your upcoming season!