As a runner, glute activation is always top of mind! From having many of our patients in house be runners, we know they are pretty good with stretching and foam rolling post run. One often overlooked aspect of a post-run routine is glute activation exercises. These exercises can be a game-changer for runners, helping to reinforce good movement patterns, strengthen tired muscles, and set you up for success in your next run. Let’s explore why glute activation is crucial for runners and share some effective exercises to incorporate into your post-run routine.
Why Do A Post Run Activation Routine?
Your glutes are powerhouse muscles that play a vital role in running. They’re responsible for hip extension, stabilization, and propulsion. However, after a long run, speedwork, or generally just using those buns to exhaustion, these muscles become less responsive… Sometimes not responsive at all!
When your muscles fatigue in this way you start compensating by using other muscles and improper movement patterns. That’s why we like to do a glute “reset” where we re-calibrate those hips. These post run glute activation exercises help with:
- Re-activating tired muscles: This helps “wake up” those non-responsive glutes after they’ve been working hard during your run.
- Reinforcing proper movement patterns: By engaging your glutes post-run, you’re reminding your body of the correct muscle recruitment patterns.
- Improving neuromuscular connection: Regular activation helps strengthen the mind-muscle connection, making you a more efficient runner over time. This helps set up for success for your next run!
Post Run Glute Activation Exercises for Runners
Incorporate these exercises into your post-run routine to reap the benefits of glute activation:
Stretch your hip flexors and open up the front of the hip! In a seated position lay both legs down to one side. Pulling your top heel towards your glute, squeeze your top glute and extend your hip. With your opposite elbow, lean back to get even more extension! Hold for 30 sec/side. If the regular version doesn’t do it for you, try Chloe’s version (shown in our how to video)! You get deep into those hip flexors and quads.
One of our favorite activation exercises but it’s easy to do wrong! Lay on your side in a straight line. Move your top heel slightly behind your hip. Leading with your heel, lift into the air and then lower down with control. Do 10/side. Make sure you avoid the top 3 common mistakes! These include piking, bringing your leg forward, and not leading with your heel!
Strengthen one leg at a time and really combine the previous 2 exercises! Laying on your back, bring 1 leg up into a 90 degree angle. Using your other leg, push down into the ground to lift off the floor. Really concentrate on squeezing your glute and opening that hip up as much as possible. This is going to feel hard!! Do 10/side
Check Out Our Glute Activation Exercises Video!
Incorporating Glute Activation into Your Routine
For best results, do all 3 exercises circuit style for 3 rounds. Perform these glute activation exercises after completing your run, focusing on proper form and muscle engagement rather than speed. Remember, these are going to feel challenging because you’re already tired! This reset is going to help reinforce good movement patterns making you a stronger, more efficient runner over time.
Reach out to us on Facebook, Instagram, or YouTube if you have any questions! We love hearing how these primers are making a difference in helping you do what you love longer.
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