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3 Glute Activation Drills to do Before Your Next Run

October 13, 2016 • 3 Comments

Three Glute Activation Drills every runner should do before their next run

glute activation drills for runners

One of the sessions we held at Rise.Run.Retreat. 2016 was a strength training session with strength coach and total badass, Crystal Seaver. I have followed Crystal for a long time on Instagram before meeting in real life.

run far girl

Crystal and I post-trail run.

If you don’t follow her feed you definitely should. Crystal is incredibly knowledgable when it comes to strength training and is also an ultra runner. It’s rare that you find someone who is totally committed to a strength training program and running high mileage as Crystal does. What’s even more rare it to find someone who does all that and is still down to earth and willing to share their knowledge with others.

Rise.Run.Retreat. 2016 crystal Seaver strength coach

Crystal sharing strength tips with the group at Rise.Run.Retreat. 2016

Crystal came and spoke to our group at Rise.Run.Retreat. 2016 and then demonstrated a few moves with her strength equipment of choice, the Wreck Bag. I loved the versatility of the Wreck Bag so much and had such a fun time using it that I ended up ordering one for myself. I can’t wait to play around with it and use it for some of the key moves Crystal taught us.

Rise.Run.Retreat. 2016 Wreck BagGlute Activation drills for runners

During Crystal’s session with us she talked about the difficulty runners have with activating the proper muscles during running. Often times runners are plagued by injury because muscles that should be working aren’t. That weakness leads to imbalances and ultimately injury. Weak glutes are a notorious problem for runners so glute strengthening exercises are a priority, so are activation drills prior to running.

Taking the time to do several glute activation drills before starting your run will warm up the muscles, engage the neuromuscular pathways and help you continue to use the “correct” muscles during your run. Here are Crystal’s suggestions for moves to do before your run:

Add these 3 drills to your pre-run warm up and start using the “right” muscles #runstrong

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Do two sets of ten reps on each side prior to a run to help your glutes fire more effectively while running. 

Donkey Kicks

On hands and knees, keeping the knee flexed, raise it up and back engaging the gluten as you do so.

Glute activation drills for runners Glute activation drills for runners

Single Leg Glute Bridges

Lay on your back and draw your knees up, so your feet are flat on the floor. Extend one leg out in front of you, keeping one knee in the bent position. Pushing off from the floor with the foot that is planted, raise your hips up towards the ceiling making sure to engage your core.
Glute activation drills for runners

Lateral Band Walks

In a half squat position, place a band around your ankles and side step laterally, keeping tension on the band.
 Glute activation drills for runners
Want more from Crystal? Check out her website Muscles and Miles. 
And follow her on Instagram.
–Sarah

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Email: RunFarGirl [at] gmail [dot] com

Twitter: @RunFarGirl

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  1. Tina Sandoval says

    October 14, 2016 at 8:18 am

    Amazing idea for exercise! Last method is very important to me. not only me but also another people. I like your group and I am interested. Also another people will be inspired. Overall, your post is just mind-blowing. Thanks for sharing.

    Reply
  2. Pippa @ Pip in Motion says

    October 15, 2016 at 12:24 pm

    Thanks for this! I’ve been told by countless physios and runners that whilst I technically have good glute strength, they just don’t fire like they should. Will work on incorporating these a little more strictly into my workout routine 🙂 x

    Reply

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  1. You Can Run AND Strength Train – Rise. Run. Retreat 2016 – muscles and miles says:
    October 15, 2016 at 4:08 pm

    […] 3 Glute Activation Drills to do Before Your Next Run […]

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Hi! I'm Sarah, the girl behind RunFarGirl. I'm a wife, mom, runner and defeater of bulimia. I share all of it here on my blog.

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