Running with LoseIt - 10/14/2020 - Hello Glutes, it's time to run. Now get to work.

This is a weekly post for the Runners of LoseIt. (This is usually on Monday, but I'm late posting this week.)

All levels of runners are welcome -- from brand new first timers to experienced marathoners. Please feel free to come in and share, ask questions, whine, post NSVs (non-scale victories), etc. There are a lot of great runners on this sub and lots of experience and help to share. Plus, it is also more fun to share regularly how you are doing with others going through the same challenges and experiences.

This post is mostly for sharing details of running this week, your first run, running related NSVs, questions, PRs, etc.

In addition I will ramble on about some topic that is helpful to runners, usually new runners, to help people along. This week -- it's all about the glutes.

Glutes and Running

I think most people might be surprised how important your glutes (aka, lazy AF butt muscles) are to running. But they are critical.

When people think of running muscles, they may first think of the quads or calves or to lesser degree hamstrings. These are also involved a ton in running -- but they are just part running muscle engine.

Glutes and hips are really part of a package of muscles that swing your legs and control your hips. Those two functions sound incredibly important in running. I've come to think of running as swing backs, kick-back push offs, and knee forward kicks in quick succession. I'm not academic on this of course -- this is just the portions of the motion I'm aware of and feel the different muscle working.

Here's a more Scholarly review - https://www.physio-pedia.com/Running_Biomechanics

Hips muscles, have you seen my hips -- I got them!

When people say work your hips, what they really mean is work your glutes and use all these little related muscles to control their motion. There's really not a big muscle running down the side of your leg where your hip is -- there's only a big muscle behind your pelvis -- that's the glutes -- and a bunch of interior muscles that work along with them. The Quads and hamstrings are right in there, too. But they are more front of leg/back of leg muscles.

Now there are lots of little muscles that stabilize and control your legs that are critical here -- and you can read about them here -- https://www.kenhub.com/en/library/anatomy/hip-and-thigh-muscles.

Glutes, Smutes, I'd don't need them

I think a lot of people run without giving their glutes much thought and don't run into much problem. But as an obese runner, I found that working and activating my glutes ended all my knee problems and worn out legs. And man do my legs get tired from running -- and using all the muscles here means I can go much longer and end up feeling much better after a run.

You might be using your glutes just fine. This might not be an issue for you.

For me, my glutes were both weak and lazy. I am going to discuss some exercises I've done that have helped me extensively in fixing my glutes.

Weak Glutes Fixes

I think strengthening your glutes is a good thing for anyone. Here's some simple things you can do to improve your glute/hip strength without weighted Squats, Deadlifts, Lunges, etc.

General Activity changes

• Get up from any seated position without using your hands to help. Just always do this.
• Pick up items from the ground with a squat down, not a bend over. Just always do this.

Bodyweight/Banded Glute Exercise Complex

Here's a series of glute exercises you can do with just inexpensive bands ($10 or so) and an ottoman against a wall or a couch/secure chair.

Glute Bridges - these are the go to easy/base exercise. On your back, knees up, feet flat on floor, push your hips up, keep a neutral back, push through your feet and clench those glutes, to straighten yourself from shoulders to knees. https://www.coachmag.co.uk/glute-exercises/2333/glute-bridge-how-to-do-it-benefits-and-variations

Increase difficulty by going to one-leg straight out, one-leg straight up, and finally, one-leg tucked (https://www.youtube.com/watch?v=sxS_lp17rlE). You can also do these with your shoulders across a ottoman or bench seat (https://www.womenshealthmag.com/fitness/a19930036/fitgif-friday-glute-bridge-with-bench/) like a hip thrust.

Here's a whole Glute Bridge complex from Strength Running that I did for about 3 months as a warm-up every workout -- https://youtu.be/COGtHR0iVyY

Donkey Kicks - done right these really can help you feel your glutes working - but aren't a super strenght builder. And it's a one-legged activity by default, so I think that makes it good running related exercise. Just do them right -- https://www.youtube.com/watch?v=Im5nE3J558k. Add a band for resistance and to make them work harder, you don't need much motion with the band -- just good form. https://www.youtube.com/watch?v=a8f_Av697uw

Fire Hydrants are nice one to mix in here. https://youtu.be/La3xYT8MGks

Here's a nice banded Donkey Kick/Fire Hydrant superset I like - https://www.youtube.com/watch?v=FLHFwImK3HQ

Slow Banded Hip Thrusts - I don't do these with weights, I do this off a bench or ottoman with a band at the knees keeping my legs pushing out the whole time. Do this long enough, say 2 minutes, and you will walk differently for a day or two. This video is almost exactly the speed I do them -- just do them at least 60+ seconds. Probably about 25 slow ones. 3 sets. https://youtu.be/UXfcACifO9w

Too easy? Try doing this one legged or one-legged with the band. No, really, see if you do 3 per side with decent outward pressure on that band through the motion.

Frog Pumps - A recent discovery of mine and I really feel these in my glutes, but a good mix of people don't get much glute action out of them. Try them and see if you feel it. https://www.youtube.com/watch?v=MQ62r2V7Lw8

Lunges - here's my favorite lunge - reverse with a reach back. https://www.youtube.com/watch?v=7aHMWlMDXZc. Second favorite - lat/side lunge - https://www.youtube.com/watch?v=rvqLVxYqEvo

Putting it All Together

Example 15 minute sore butt workout routine -- add the planks/lunges to get in some nice core.

Set 1 - Warm Up

• 10 glute bridges, both legs down.
• 15 donkey kicks per side (30 total)
• 15 hip thrusts
• 20 regular frog pumps
• Optional - 30+ second plank

• Optional - reverse lunge with a reach back - 5 per side

  Set 2 - Now some work

• 10 Single Leg Glute Bridges (20 total)

• 15 Fire Hydrants per side (30 total)

• 5 single leg hip thrusts (10 total)

• 30 fast frog pumps

• Optional - lat lunge - 10 per side

• Optional - plank to failure

Set 3 - Bands Out

• 10 banded glute bridges
• 10-10 Banded Donkey Kick/Fire Hydrants per side (40 total)
• 25 slow banded hip thrusts
• 30 fast frog pumps
• Optional - lat lunge - 10 per side
• Optional - side plank - 15-30 seconds per side

The goal is to end up knowing you are working your glutes and feeling them when you are done. Feel free to advance any of these exercises to make them harder. You can replace the reps with 60-90 seconds (30-45 seconds per side) of the exercise as well.

That's all for this week. Be back next week with some more rambling running advice!

submitted by /u/cmxguru
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source https://www.reddit.com/r/loseit/comments/jbhnrg/running_with_loseit_10142020_hello_glutes_its/