Bad Glutes? It Could be Affecting Your Running

Posted on 12th March 2024 at 18:20

Are your glutes pulling their weight when you hit the pavement? You might be surprised at just how much those muscles in your behind contribute to your running performance. It’s easy to overlook them, but neglecting your glutes could be holding you back from reaching your full potential as a runner.

Let’s look at why those glutes are so crucial and how strengthening them can take your running game to the next level.

Understanding the glutes' role in running

So, you're out for a run, pounding the pavement, feeling the wind in your face. But what's powering those strides? It's not just your legs doing all the work; your glutes are major players in the game of running.

When you run, your gluteus maximus—the largest muscle in your glutes—comes into play for hip extension. That’s the fancy term for when you raise your foot toward your backside after pushing off with your foot. In simpler terms, it’s what propels you forward with each step.

Without strong glutes, your hip extension is compromised, leading to a less powerful stride and limiting your speed potential. So, if you’re wondering why you can’t seem to shave off those precious seconds from your personal best, your glutes might be the culprit.

But that’s not all. Your glutes also play a crucial role in stabilising your pelvis. Picture your pelvis as the foundation of a house; if it’s shaky, the whole structure becomes unstable. Similarly, if your pelvis isn’t held level and steady while you run, it can throw off your alignment, leading to inefficiencies in your stride.

The pitfalls of weak glutes

Now, you might be thinking, “But I’m a runner—I’ve got strong legs!” While it’s true that running strengthens your leg muscles, including your hamstrings, quads, and calves, your glutes often get left out of the party. This oversight can lead to an imbalance in muscle strength, with some muscles becoming disproportionately stronger than others.

Studies have linked weak glutes to a host of common running injuries, including Achilles tendonitis, runner’s knee, and ITB syndrome. When your glutes aren’t pulling their weight, other muscles—like your quads—end up compensating, which can put excess strain on tendons and ligaments, leading to pain and injury.

Part of the problem lies in the fact that our daily activities often fail to fully engage the glutes. Unlike the quads and hamstrings, which get plenty of action during activities like walking and climbing stairs, the glutes can remain relatively inactive if we’re not consciously engaging them.

Over time, this lack of activation can teach your body to rely on the stronger muscle groups, further exacerbating the strength imbalance. It’s a vicious cycle that can hinder your running performance and increase your risk of injury.

Putting your glutes to work

So, what’s a runner to do? The good news is that you can strengthen your glutes with targeted exercises to correct the imbalance and help prevent injuries. Incorporating a mix of strength training exercises that isolate and activate the glutes into your routine can make a world of difference.

Exercises like squats, lunges, hip thrusts, and glute bridges specifically target the glutes, helping to build strength and improve activation. And don’t forget about those ‘wet pants walking’ exercises—yes, we’re talking about walking sideways with a resistance band around your ankles—which can also help fire up those glutes.

But it’s not just about strength; it’s also about building awareness and ensuring that your glutes are actively engaged while you run. Focus on maintaining proper form and engaging your glutes with each stride to maximise their contribution to your running performance.

Listen to your body

As you embark on your journey to stronger glutes and better running performance, it’s essential to listen to your body. Pay attention to any signs of pain or discomfort, as these could be red flags indicating that something isn’t quite right.

If you experience persistent pain or discomfort, don’t hesitate to seek guidance from a professional, such as a physical therapist or sports medicine specialist. They can help assess your biomechanics, identify any imbalances or weaknesses, and develop a personalised plan to address them.

Remember, building strength and improving running performance is a journey, not a sprint. Be patient with yourself, stay consistent with your training, and celebrate the progress you make along the way.

Conclusion

Your glutes might not be the first muscles that come to mind when you think about running, but they play a critical role in powering your strides and keeping you injury-free. By strengthening your glutes and ensuring they’re actively engaged while you run, you can unlock your full potential as a runner and enjoy a more efficient, pain-free experience on the road.

Need some extra help getting your glutes in tip top condition? Contact us today to book an appointment!

Tagged as: running, running injuries