Running is one of those sports where you can very easily lace up your shoes, maybe do a few stretches, and hit the road. You can try to say that the “slower” first mile is your warm-up, and that you’ll make it up in stretching after. I’ve been there. But these habits DO catch up with you.
Running is an incredibly powerful single-leg sport. You have to generate momentum from the ground up unilaterally over and over again for as long as you are running. If your body is not properly prepared to take on this load, it could lead to injury and time away from the sport that you love.
Activating your glutes is absolutely essential to maximizing your single leg momentum and preventing injury. It is so easy to neglect your glutes during a run if you are quad dominant. By activating your glutes, you can properly move your leg through the entire running motion, put less strain on your quads and knees, and, in turn, correct your running form.
Warm-Up:
Walking lunge with rotation
Step forward into a lunge where both legs are at 90-degree angles. Rotate your body over your forward leg to the point where your opposite elbow is in line or slightly over the upper leg. Press up through the front leg’s heel to truly activate the glute and step forward again with the opposite leg. Repeat 10 times per leg.
Side walking lunge
Step to the side and hinge your upper body forward. Lower towards one side and press into the heel to activate the glute. This exercise will also provide a stretch in the inner thigh. Go as deep as you are comfortable with for your current range of motion. Stand up through your heel, turn and complete the same action with the other side. Repeat 10 times per leg.
Looking to get the most out of your running warm-ups? Read What Should My Warm Up Look Like – Running Edition
Walking single leg RDL’s
Step forward with one leg and hinge forward with a slight bend in your standing leg. Tough your fingertips to the ground if your range of motion allows and raise up activating your glute in this motion. Step forward with the opposite leg and repeat 20 times per leg.
Butt burners
Step forward with one leg and lean into it with a slight bend in the knee. Extend the opposite leg behind you and use it for stability. Raise your arms up to your head with your hands next to your ears and your elbows extending. For the exercise, have your opposite elbow meet your knee 10 times. Repeat on the other side.
If you have any questions pertaining to your running form, aches and pains, or how to properly exercise for running, schedule an appointment with a Spooner therapist today!