Why are strong glutes so important for runners?
Well, first let’s look at the basic biomechanics of running.
The glutes are made up of the Gluteus maximimus, medius and minimus. Their names indicate the size of the muscle. When we run, the gluteus maximus is responsible for hip extension, or raising your leg behind your thigh and knee behind you after pushing off with your foot. Good hip extension creates the energy of that leg swing into forward motion. Thus, Gluteus Maximus has more to do with the propulsion and deceleration jobs, whilst Gluteus Medius and Minimus have a lot more to do with stability.
Now that we know what the muscles are, we can see what a big role those muscles those muscles play when we run. Weak glutes can lead to the following injuries:
Strengthening gluteus maximus is easy enough as these are exercises that can be done in the gym with weights. Of course, Medius and Minimus are strengthened at the same time as they are stabilising maximus.
Watch out for my videos on my website and on Instagram and Facebook showing you how to strengthen all of your glute muscles!
Have you ever seen a runner late (or even early!!) in a race; slouched over and looking exhausted? Do you think that is helping them to run better? I'm sure you don't, and you would be right! Strong runners need a strong back!
But why? Well, let’s break it down.
To avoid the dreaded slouch:.
In order to maintain a good, upright posture, runners need to work on strengthening their backs. Staying upright is more comfortable and efficient than curving over whilst running. And your race-day pics look better.
To stabilise the hips:
We all know that most injuries come from the hips. A strong back keeps the hip stable, which in turn reduces your risk of injury. And nobody wants to be injured!!
The arms (and back) lead the legs;
As your legs fatigue, it pays to swing your arms faster. This will enable the legs to turn over faster. You can only do this if you have a good upright posture that is created by having a strong back.
You can breathe better:
A strong back keeps you upright and enables you to open up your chest to breathe easier.
In order to maintain a good, upright posture,Runners need to work on strengthening their backs. Staying upright is more comfortable and efficient than curving over whilst running. And your race-day pics look better!
This blog is where I will share interesting and informative articles related to all aspects of training. If you have any topics you would like covered, email me and I will work on it!