This is a training talk I recorded a little while back for our Bulletproof Runners Programme members, discussing how to engage your glutes when running. Discover simple running technique cues and exercises so that you can learn how to activate your glutes while running.

⚡ FREE DOWNLOAD Here's a link to the bonus resource I mention in the video: https://jamesdkr.lpages.co/howtouse...

WATCH NEXT Examples of exercises for each stage of glute training mentioned in this video:    • Running GLUTE EXERCISES from BASIC to...  

HOW TO USE YOUR GLUTES WHILE RUNNING (LEARN MORE): https://www.kineticrevolution.com/ho...

I hope this will help you learn how to use your glutes when running.

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In this video, I break down a number of the common issues that lead to runners not properly using their gluteal muscles when running:

Gluteal Inhibition:

Runners with tight hip flexors often caused by sitting for long periods at a time during their daily routine can often suffer from neural inhibition, which is where the increased neural activity associated with the hip flexors interrupt the neuromuscular signals from getting to the gluteal muscles. Long story short; tight hip flexors make it harder to engage your glutes.

Positional Weakness:

Following on from the glute inhibition point... Often runners with tight hip flexors also exhibit an anterior pelvic tilt, where the pelvis rotates forwards and the lower back extends (arches) excessively. This type of anterior pelvic tilt changes the position of the glutes (particularly gluteus maximus) relative to the hip joint, and makes the glutes less mechanically effective.

Running with tight hip flexors and/or an anterior pelvic tilt makes it much harder to use your glutes when running. Use the tips in this video to learn how to dynamically control your pelvic position as you run, and put yourself in a better position to activate your glutes while running.

Running Technique:

One of the most important parts of learning how to use your glutes while you run is learning how to run "from the hips". Many people run with a fairly low carriage of the knee and swing the lower leg forwards excessively into a position where they overstride as the foot strikes the ground. The low carriage of the knee during swing phase of running gait stems from a lack of hip flexion (think knee drive) for the given pace. If you look up the term "crossed extensor reflex" you'll understand why the degree of hip flexion on the swinging leg will also have an impact on the quality of hip extension on the stance leg which is pushing you forwards. Put simply, more knee drive on the swinging leg will result in better glute activation in the stance leg.

Of course, you can overdo this higher carriage of the knee! The size of the movement should be dictated by the pace you're running. I explain this a little further here:    • Run Fast. Run Slow. Running Technique...  

Glute Activation & Strengthening for Runners:

One common mistake lots of runners make is skipping the foundational glute activation drills, and prematurely focusing on exercises like squats and deadlifts, which despite being great glute strength exercises, are not great when it comes to glute activation. It's not a popular thing to be saying in a fitness industry seemingly obsessed with "functional" exercises, but simple floorbased low load glute exercises like bridges and leg raises are fantastic for teaching runners how to activate their glutes in the first place. It's only once you learn HOW to activate the correct muscles that you can then effectively build strength in them.

Learning how to engage glutes when running requires a focus on all the above areas.

The best place for you to begin learning how to run using your glutes is to focus on pelvic position, while also focusing on glute activation exercises. Once you feel you have a better awareness of what it should feel like to use your glutes as you run, try doing some hill running workouts. Doing hill reps will force you to run from the hips and kickstart your glutes.

Good luck!

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TWITTER:   / kineticrev  
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Music by Epidemic Sound: http://www.epidemicsound.com

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

WEBSITE: http://kineticrevolution.com

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