TRANSFORM YOUR RUNNING BY STRENGTHENING YOUR GLUTES
When it comes to running your Glutes are arguably the your most important muscles (Yes muscles as the glutes are made of 3 different muscles). However the Glute muscles are also one of the most neglected when it comes to strength and power. So why do so many runners suffer from a lack of strength and power in the glutes?
For many the importance of glute strength isn’t obvious and the role that they play in the action of running is not widely acknowledged. The result of this is not just reduced performance, it also contributes significantly to the incidents of common running injuries such as runners knee and Achilles tendinitis.
THE GLUTES : A BRIEF INTRODUCTION
As mentioned above your Glutes are comprised of three muscles. The Gluteus Maximus is the largest muscle that most think off, above and behind the Glute maximus we have the Glute Medius and Glute Minimus. All three muscles originate from the Illium and the Sacrum and insert onto the Femur.
When it comes to running the Glutes play a fundamental role in the stability of the hip and in a forceful hip extension, this is the element of the movement that turns the leg swing into a powerful forward motion. Without a strong hip extension the stride will lack power. When it comes to stability the Glute medius plays a crucial role in creating stability around the hip joint helping to keep it level. This in turn will allow the knee, hip and torso aligned.
Good alignment from the knee to the torso, along with strong glutes minimising the side to side motion will mean that not only is the motion more powerful but also more efficient. All of the force will be transfer into forward motion.
Less obvious is the role that the glutes play in absorbing the ground reaction forces when running. When the glutes are weaker the force of the ground impact isn’t absorbed as well and transmitted to other areas of the leg and spine.
HOW THIS IMPACTS ON THE RUNNING:
Aside from the increased risk of injury that comes from a lack of stability around the hip, the weakness will impact your running gait, speed, power and your endurance. When there is a weakness in the Glutes and they aren’t as strong as they should be the body will compensate and place greater emphasis and strain on the Hamstrings, Quads, Calves and lower back. The Quads will usually become the dominant muscle groups in the running action with a greater emphasis on trying to push off with each stride.
FIXING AND PREVENTING WEAK GLUTES
In essence the best way to prevent weak glutes is structured strength work. This means structured strength work to build stability and strength in glutes and around the hip.
A good progression here would be some simple exercises such as clamshells and bodyweight squats to build the movement pattern and also work on strengthening the Glute medius initially. This will add a base layer of stability and strength around the hip. From there progressing through goblet squats, front rack squats and depending on the individual possibly back squats along side unilateral accessory exercises such as modified single leg squats, dumbbell split squats and lunges.
This doesn’t mean spending all of your time in the gym, 1-2 sessions a week where this work is incorporated will massively impact and improve your running performance, injury resilience and overall well being.