The article below explains about the best exercises for building strong glutes. You will learn how to perform these exercises with proper form.
Glute training is one of the most important aspects of running. Running injuries are common because it’s difficult to run without them. There are many reasons why your body may not be able to support your weight or lift your leg up high enough when you’re out there running.
In order to avoid injury, you need to train your glutes properly. If you don’t do so, then chances are that you’ll suffer from low back pain, knee problems and other running related issues. These types of injuries can cause you to lose time during your runs and even put a halt on your progress.
There are several exercises which you can do to improve your glutes strength. They include:
Weighted Sit Ups – Weighted sit ups are a great exercise for improving the glutes. You can use dumbbells or barbells if you have them available. Do not try to use just your hands though; you want to make sure that the weights aren’t too heavy so that they won’t hurt your wrists when doing them.
Weighted lunges – These are an excellent exercise that can be done without any equipment at all. All you need to do is hold a dumbbell in each hand and take a large step forward, bending the back leg and keeping it straight. Bend over as far as you can while keeping your back straight.
When you’re at the bottom, squeeze your butt muscles and then lift yourself back up. You can do this for about three sets of 10 reps on each leg.
Squats – The squat is one of the best exercises you can do to work out your entire lower body. You can perform several variations, but in order to strengthen your glutes the most, you need to do them right. The best way is to place a barbell across your shoulders, or if you need less weight and more balance, you can hold it in your hands out in front of you.
Stand with your feet shoulder width apart and keep your chest up. Hold it for a second and then go down as far as you can while keeping your heels on the ground. Then, push back up to the starting position. This can be done for about three sets of 10 reps.
One of the best things you can do to protect your body against running related injuries is to strengthen your glute muscles. This will help to stabilize your hips and keep you from experiencing pain in the knees, legs or lower back. With these exercises, you should start to see a difference within two weeks.
If you don’t have access to a gym or any of the equipment that’s needed for these exercises, you can always go running up and down hills. This will strengthen your glute muscles without needing anything else. You should make sure to lift weights and do squats as well though.
Your glutes are an important part of your body that keeps you from experiencing pain and injury when you run. By focusing on exercises that target your glutes, you will be able to improve the strength and endurance of these muscles. This will allow you to run faster and longer without having to worry about your lower body giving out on you.
Gluteal Amnesia: The Most Common Running Injury and How to Prevent It
Very few runners get through life without experiencing some kind of pain in their hip, knee or leg. This is because there are many tiny joints in the feet that can cause pain when stressed too much. If you have weak ankles or poor foot skills, this is even more likely to happen.
The most common pain experienced by runners is “Gluteal Amnesia”, which involves the butt muscles.
We have all heard of “gluteal amnesia”, which is when your brain forgets to send signals to the glute muscles to contract, causing weakness and pain. This is sometimes experienced by people who have had a stroke or some other brain injury. However, gluteal amnesia can also be experienced by runners!
Many people who have tight hip flexors (which pull the legs up toward the body) also have weak glute muscles. When the leg comes up, due to tight hip flexors, the pelvis is tilted and the back leg must do all the work to keep you moving forward. The glutes on the back leg are working, but since the front leg is not, this causes problems.
The quads in the front leg are overworked and this can cause knee pain.
A great way to prevent this is to strengthen your glutes so that your front leg can work a little less. To get your glutes in shape for running, there are two things you can do:
Strengthen your hip abductors.
2. Engage your glutes when running.
Both of these will help train your brain to turn on your glutes while running. To strengthen your hip abductors, you should do a lot of side lying exercises. Lying on your side, lift your top leg up so that your knee is bent at a 90 degree angle.
Keep your toes pointing forward and don’t let your knee drop in either direction. You want to feel the muscles on the outside of your hip working to lift your leg. Do 2 sets of 20 of these with each leg every day.
As far as engaging your glutes when you run, the best way to do this is with a mini-band. Run with the mini-band around your legs just above your knees. This will cause your glutes to engage every time your knee comes forward.
The more you run, the better your glutes will be at firing right when they are supposed to!
If you have poor running form and run on your toes a lot, this can cause great impact on the knees. Another common source of pain in the knees is patellar tendonitis, which is inflammation of the tendon connecting your kneecap to your shin.
The problem with running on your toes is that it puts a lot of stress on the IT band (a band of connective tissue that starts at your hip and runs down the outside of your thigh) and the Tensor Fascia Latae muscle (a muscle that originates near the hip and works to pull the thigh bone forward). Both of these get strained and can cause pain.
Tight calf muscles also put stress on the knees and for this reason many people end up developing “Jumper’s Knee” which is tendonitis in the patellar tendon.
In order to prevent all of these injuries, you should try to make sure that your foot is always landing at a slightly upward angle, instead of straight forward. Also, when your foot is landing, your knee should almost be slightly bent. This will help to take away some of the stress from your knees.
These are just a few factors that can lead to injuries. There are other injuries that can arise from running as well. But, by doing these stretches on a daily basis and incorporating some of these tips into your routine, you should be able to lower your chances of getting injured over time.
When starting out, don’t try to do too much too soon. Overdoing it can be just as bad for you as not doing enough. Start with a goal of running for 5 minutes and then building up from there.
It’s all about building up your endurance slowly but surely.
Don’t rush it! Good luck and stay safe!
2. Train your body to adapt to the running
Running is one of the best forms of exercise there is and can have tons of benefits. But, in order for you to get the most out of it and to prevent injury at the same time, you will need to build up your body’s resistance in preparation for the real thing. To do this, you should first start off by walking and then slowly work your way up to jogging over a few weeks time.
Along with walking and jogging, you should also lift light weights as this will also help to strengthen your muscles for the real thing. By strengthening your muscles in this way, you will greatly decrease your chances of getting muscle strains or any other related injuries while running.
Research has shown that when people first start out on a beginner’s running program, if they increase their speed or length of time too much, or too quickly that they increase their chances of getting hurt. It’s best to try to stick with the basics at first and to always remember to be patient. When you first start out, it should only be a 20 minute walk or run (or a combination of both) 3 times a week.
After a month, you can increase your time by 5 minutes each week until you reach the point where you are running for an hour at a time.
Also, keep in mind that everybody is different. While one person may be able to run 5 miles at a time for the first time, you may not be able to do it at all. This is why it’s so important to always start out slow and to increase your time and speed gradually over a longer period of time.
When you’re starting out, it’s best to run or walk on flat terrain, as this is going to put much less stress on your body. Once you’re up to it, you can start to add some hills into the mix, but this should only be done after you’ve gotten used to running on a regular basis. Also, start with shorter distances when adding in hilly terrain and work your way up from there.
Not every exercise is going to be easy, but there are ways to make things easier on yourself without sacrificing your body. This is especially true in the case of running, as it’s one of the more taxing exercises you can do. By taking the time to strengthen your body with stretching and weights, you can lower your risk of getting hurt and you’ll also be able to run longer without getting tired.
3. Dress for Success
As you start to run more and more, you’re going to find that you build up a bit of perspiration. This is completely normal and is to be expected. However, it is vital that you dress accordingly in light of this fact.
When running, it’s always best to wear light clothing that is comfortable and non-restrictive. While spandex might be all the rage with professional athletes, you’re not quite at that level yet. For your purposes, it’s best to wear shorts and a loose t-shirt. You can always dress in running shoes as well.
While it might be tempting to wrap yourself up in clothing, you’re only going to end up warming up quicker and potentially causing yourself to overheat. When it’s hot, it’s best to dress in thin layers so that you can take them on and off as you start to warm up and then cool down. This way, you’ll stay nice a comfortable throughout your entire workout.
4. Pace Yourself
When most people go out for a run, they tend to go all out from the very beginning and then quickly burn out after only a short distance. While this might be a fine method for professional athletes, it’s not going to get you too far in your endeavors. What you need to do is go at a pace that is comfortable for you and does not cause you to hyperventilate.
If you’re just starting out, try to keep your breathing regulated and stop if you feel yourself getting lightheaded. In time, as your endurance builds up, you’ll find that you’ll be able to run farther and faster. It’s all about building up your stamina slowly but surely. If you go too fast too soon, you’re going to find that your body is just not going to be able to keep up with itself and you increase your risk of sustaining an injury.
5. Stay Hydrated
While this might seem like a no-brainer to most people, you’d be surprised at how many people out there run on a regular basis and don’t drink nearly enough water. When you’re running, it’s extremely easy to get dehydrated and not even know it. Due to the temperature of your body rising, you’re going to start sweating a lot more than you normally do.
Because of this, it’s important that you drink a lot of water before, during and after your run so that you don’t end up doing any damage to your body due to the loss of hydration.
You can also add water to your diet by eating water-based foods such as fruits and vegetables. These foods are not only going to help keep you hydrated, but they’re also going to give you a little extra energy to help keep you going throughout the day.
If you follow these tips every time you go out for a run, you’ll find that your endurance is going to increase quite a bit and you won’t suffer any ill effects from running. Always remember, though, you might get a little ache or pain here and there as your body gets accustomed to this new routine. This is normal and should go away as your fitness level improves.
If the pain you’re experiencing is great enough that you’re not able to run anymore, see a doctor immediately.
Good luck with your running!