I’ve got a lazy bum. Honestly my glutes are not the best – and they’re seriously letting the rest of the team down – my knees in particular (and we all know I have dodgy knees) So I’m on a mission to improve my glute strength over the next few weeks and months.
I’m working with my friend and PT Alex (Putney/West London locals check him out at David Lloyd Studio in Putney) to strengthen and condition my muscles- focusing on my glutes, hamstrings, hip flexors and core, to make me a better, stronger runner in the long run.
One thing I’ve been trying to improve is my pre-run dynamic warm up, including glute activation exercises. By firing up your glutes before your run, you’ll encourage them to do a little more of the work during your 5K!
This sequence takes a few mins at most, but could really make a difference to your run, especially those cold early morning miles.
You can do this standing against a wall or even better, lying on the ground (if it’s not wet outside) bend one leg up, so that your knee is 90 degrees, pulsing your heel out (or up if you’re lying down). If you’re getting it right, you should feel it in your butt – if not then change the angle of your knee until you do feel that butt burn! Do 8-10 on each leg, repeat twice.
Straight Leg Walking
Sort of what it says on the tin. Walk along with straight legs and as you pull your leg back, squeeze your glute, all the way until the foot hits the ground. Try not to lean back doing this move – it doesn’t matter if you can’t raise your leg too high, it’s more about form! (Check out my concentration face above!)
Straight Leg Running
You’ll look like a bit of a wally doing this one – I cracked up every time I tried to take a pic of this. Squeeze your glutes as you run, trying to land on your mid foot, and again, try not to lean back too much as you run.
And you’re ready to go!! I’ll be sharing more of these tips, tricks and workouts that I pick up as I continue with Alex!
Photos by Will Patrick. Wearing all Sweaty Betty Run kit.