An important “ingredient” of running exercise is balanced musculature. Often runners (especially beginners) neglect the strength training.
Strength training
Combining running with appropriate strength training is a key for improved performance, injury prevention and good results. To a large extent, this applies to beginners, who often load themselves with a large volume and intensity at the beginning. Then they do not recover enough, and do not have a precise running technique.
If we add the potential possibility that beginners have unbalanced muscles, the body is not able to “respond” to the increased demands of efforts related to running exercise.
Importance of Hamstrings
Hamstrings are the most important muscles for runners. Both the mechanics of running and the protection against injuries depend on hamstrings’ adequacy and balanced development. In addition, the most massive muscles in the human body are in the pelvis and thighs. They, along with muscles of the lower legs and feet, have the most essential role in running. Healthy and balanced muscles of the lower limbs are a prerequisite for sports longevity without injuries.
Gluteal muscles
The gluteal muscles secure the stability of the pelvis. More, they are essential in hip extension, support the rear thrust in the running stride. Also, they maintain the position of the lower limbs and the torso. When the gluteal muscles are weak, the entire kinetic chain during running is disrupted. As we don’t use the glutes as much in our daily activities, often others – for example the quadriceps or calves can become disproportionately stronger.
Proportional strength training
In strength training, when a movement involves more muscles, most of the work is done by the strongest muscle, and the weaker ones are largely isolated. Therefore, it is important that we train weaker muscles with special exercises.
The GLUTEUS
Gluteus Maximus
The largest muscle of the hip joint. It is located superficially on the pelvis and generates considerable force. Its main function is extension of the hip joint, along with the hamstrings – muscles along the back of the thigh. Gluteus maximus has a stabilizing role at the pelvis and thigh. A weak gluteus maximus is thought to be the cause of many lower leg injuries. Gluteus maximus is best activated with exercises in which the thigh is extended.
Gluteus Medius
Located on the upper side of the buttock. The muscle is wide at the top, tapering downwards, giving it a fan-like shape. The main function of the muscle is to abduct the thigh. It has an extremely important role in maintaining the stability of the pelvis in the frontal plane. A strong gluteus medius is very important when running. In the support phase it “holds” the supporting leg and, accordingly, the pelvis from “falling”. When this muscle is weak, its function will be taken over by others, which will lead to their overactivity. Often, knee and ankle injuries can have a weak gluteus medius as the root cause.
It is well activated by the following exercises: Glute med side bridge, pelvis drop.
Gluteus minimus
These are the smallest of the three gluteal muscles. It is located on the side of the pelvis and below the gluteus medius. Assists in stabilization, abduction and rotation of the hip joint.
Basic rules when incorporating strength impacts into your training plan
Strength exercises for gluteal muscles
Targeted training for healthy gluteal muscles once a week, or a few exercises in addition to strength training (2-3 times a week) is sufficient. In the beginning, you can perform a smaller number of exercises, gradually increase the exercises and sets, include weights. Start with 4-5 exercises, 12-15 repetitions, in 2-3 sets. Do the “strength” after running, diversify and emphasize by including different devices and tools – rubber bands, weights, balance board, fitness ball, etc.
10 exercises for strong gluteal muscles
Split squat
A split squat is a lower body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, and glutes. It’s a variation of the traditional squat exercise and is performed by splitting the stance into a forward and back position.
Single-leg deadlift
The single-leg deadlift is a unilateral exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, lower back, and core. It also engages the stabilizer muscles throughout the body, making it an excellent exercise for improving balance and coordination.
Single-Leg Glute Bridge
The single-leg glute bridge is an exercise that targets the gluteal muscles (specifically the gluteus maximus) and also engages the hamstrings and core muscles. It’s a unilateral exercise, meaning it works one side of the body at a time, which can help identify and address muscle imbalances.
Standing hip extension
Standing hip extension is an exercise that primarily targets the gluteal muscles, specifically the gluteus maximus, while also engaging the hamstrings and lower back to a lesser extent. It involves extending the hip joint, which is the motion of moving your leg backward behind your body while standing.
Forward step-ups
Forward step-ups are a lower body exercise that primarily targets the muscles of the quadriceps, glutes, and hamstrings. They also engage the calf muscles and core for stability and balance. This exercise involves stepping onto an elevated platform or bench using one leg at a time.
Glute kickback
A glute kickback is a popular exercise targeting the gluteal muscles, particularly the gluteus maximus. It involves extending the hip by pushing the leg directly back while maintaining a slight bend at the knee. This movement mimics the motion of a donkey kicking its hind legs.
Superman
The Superman exercise is a bodyweight exercise that primarily targets the muscles of the lower back, as well as the glutes, hamstrings, and shoulders. It’s named after the iconic superhero’s flying position, as the exercise mimics the action of flying.
Glute bridge
The glute bridge is a highly effective bodyweight exercise that targets the gluteus maximus, the largest muscle in the buttocks, along with the hamstrings and lower back. It’s a fundamental exercise in many strength training and rehabilitation programs, as it helps improve hip stability, strengthen the posterior chain, and alleviate lower back pain.
Single-leg squat
The single-leg squat, also known as the pistol squat, is a challenging lower body exercise that primarily targets the quadriceps, glutes, hamstrings, and stabilizer muscles of the hips, knees, and ankles. It requires balance, strength, and flexibility.
Pelvis drop
Pelvis drop, also known as pelvic tilt or pelvic rotation, refers to a movement of the pelvis in which one side of the pelvis drops lower than the other. This movement can occur in various contexts, including physical therapy, dance, and fitness training.
To sum up
When we only occasionally run and we have not set any sports goals (personal record, top ranking in a competition or first marathon), it is difficult to see the need to include additional training to build up strength, endurance and speed.
But if we have set running goals and in order to achieve them without risking injury, it is important not only to run, but also to include in our training exercises for strength and speed. Last but not least we have to pay attention to body recovery and proper nutrition.
