If I could only give one piece of advice to a new runner it would be: work those glutes. So many running-related injuries are caused by weak glutes. When your glutes aren’t working this means your hips are dropping and other muscles are over-compensating to take on the unnecessary strain.
I’m not a physiotherapist or a qualified sports person but I’ve had I fair few injuries. Last year I was consistently plagued with one thing after another: hip issues, groin issues, knee issues and IT band issues. My physio said to me my glutes (specifically my gluteus medius) weren’t playing ball when I was running and this caused a whole chain of compensations and over-working of muscles that shouldn’t be working so hard.
I took time off of running and hit the gym. My physio gave me some great exercises to specifically focus on improving my glute strength and hip stability and I scoured the Internet and magazines such as Women’s Health to further supplement my training (they actually had a great article in their December addition giving good focused moves to help strengthen your buns).
Big compound moves can help improve overall lower body strength:
- Squats (single leg variation are great for addressing imbalances)
- Romanian deadlifts
- Regular deadlifts
Whereas accessory moves can specifically target the glute areas:
- Glute kickbacks
- Bridges
- Lateral leg raises
- Clams
And obviously overall core work is essential with running in general:
- Planks
- Russian twists
- Leg raises
- (The above compound moves help target the core too)
Obviously I’m still not immune to injuries (hello 6.5 weeks of not running because I make stupid choices and do too much), but I can say that my glutes are far more strong than they used to be. I can physically feel them working when I run. The telling point for me was after my first marathon (before all the strength training) my quads were on fire. After working on my glutes, the aches were more general. My quad dominance had hugely decreased as my glutes were taking on more work.
Getting my PB (3:24:06) at the Liverpool Marathon earlier this year
And it made me realise that I do actually enjoy going to the gym. Aside from PBs and running strong, there’s nothing better than lifting heavy weights at the gym and feeling like a superwoman!
**Full Disclosure: My subscription to Women’s Fitness is provided for free from magazine.co.uk as part of being in their blogger network. All opinions and content are my own.**
That’s really interesting that glutes help so much with that. I really like doing squats, but they make my knees worse, so I have to avoid them 🙁
Ahh yeah be careful with your knees 🙁 There are loads of non-squats that can work on glutes though as I had that issue when I was injured!
AnnaTheApple recently posted…You can never have too much cake
Ah yes, the glutes. My bete noir. I too have been forced to stop running for 6.5 weeks due to groin pain (likely glute-related) and was crippled for most of that time until I found a one-page workout in Runners’ World which has made a huge difference. It’s not dissimilar to your list of exercises, though yours is more comprehensive (cheers!).
Between this and recurrent piriformis syndrome, 2015 has been a terrible running year. I am hopeful that a proper gym routine will set me up for happier times in 2016. And yes, it’s terrific feeling strong at the gym!
I’d definitely recommend glute work. Other than my latest injury which I believe was down to just too much within a short time, I haven’t had any issues since incorporating more strength training (and glute-specific training). Fingers crossed for 2016 that you’re back running strong and injury-free.
AnnaTheApple recently posted…You can never have too much cake
I need to attack my glutes… here come the squats! I used to do ashtanga yoga, with a fair quantity of chair position – but stopped, and I think that was a mistake.
Jane recently posted…Glad Tidings!
I always forget how much strength is required in yoga!
AnnaTheApple recently posted…Christmas and the year ahead
I think it is so important, but, I don’t really do it!
Maria @ runningcupcake recently posted…More Christmas markets and a last minute race entry
I think you’re lucky because you don’t seem to have many injuries. I think for some people it’s more important than others (i.e. me!)
AnnaTheApple recently posted…You can never have too much cake
This is definitely something I need to work on! My physio has given me some exercises to help with my knee issues which include a few on your list, but I will check out the other recommendations too, thanks 🙂
Beki @MissWheezy recently posted…Beat Winter Tiredness – Om Yoga Magazine December
It’s always so boring to do but sadly so necessary 🙁
AnnaTheApple recently posted…You can never have too much cake
I need to get back into my strength training when I start marathon training again. I like yoga too, that has helped me get through 2 marathons injury free.
Helen recently posted…Moving out of comfort zones
For me running now goes hand in hand with strength training.
AnnaTheApple recently posted…You can never have too much cake
Outside is definitely more my thing but at the moment it’s quite nice to be inside while it’s so cold and awful outside! There are some definite benefits at the moment.
Appreciating the time and effort you put into your website and in depth information you offer. Very inspiring and clear explanation. You’ve really covered up almost all the possible info that every fitness and running enthusiast should follow. Worth sharing! Please continue sharing your updates! Thanks a lot!