Having a problem, you couldn’t manage to run faster and very far. Runners face these problems either they have tight glutes or weak glutes. Both these problems are the root cause of you not running very far. If you are going for a run or a jog it’s better to perform glute stretches for runners. For runners, there are various stretches that they will require for powering up and activating their glutes.
Giving the best stretching to your glutes can effectively increase your running distance. Your glutes are consist of three muscles –
● Gluteus maximus
● Gluteus medius
● Gluteus minimus
All these muscles are located in your buttocks area. For a perfect run, all these muscles are to be properly stretched and activated.
If a runner is experiencing tight glutes, he might feel tension not only in your buttocks area but also in your back and hips. Tight glutes result for a runner could run very far or could have a serious injury around the hip area.
In this article, we’ll explain how to activate your glutes before running, strengthen your glutes, and benefit from doing so.
Glute Stretches for Runners
Glute stretches for runners before running
Runners can increase their running distance and decrease their risk of injury by performing stretching exercises. Glute stretches should be down as a warm-up before running.
This increases your blood flow through every muscle and increases flexibility and movement.
It’s mandatory to stretch your glutes before running. Stretching can get rid of your stiff muscles, increase movement and flexibility of the body.
It doesn’t matter if you run regularly or are an occasional runner. Glute stretches are mandatory for everyone. Here is some glute stretches for runners before running, that release the tension and get rid of tight glutes.
Stacked Knee Glute Stretch
How to perform?
● Lie on your back with your knees bent.
● Place your right ankle to the opposite knee (left).
● Hold your left hamstring with your hands.
● Bring your left knee towards you creating a stretch in the right glutes
● Hold for 30 seconds.
● Repeat 10 times and switch legs.
Leg Swings
How to perform?
● Stand straight with feet shoulder length apart.
● For balance you can use the wall and place your hand on it
● Swing the right leg in front of the left
● Again swing it back out to the side.
● Switch legs and repeat 10 times.
Pigeon Pose
How to perform?
● Start seated on the yoga mat with your left knee bent directly in front of your hip.
● Place your right knee bent behind your right hip.
● Rotate your torso and place your hands on either side of your left knee.
● Keep your right leg extend to kick and leg parallel to the floor.
● Bend your back and touch your head on the mat.
● Hold for 30-seconds and repeat 10 times.
Seated glute stretch
How to perform?
● Sit upright in a chair with your back straight.
● Place your right ankle on your left thigh, just above your knee.
● Now place your hands on your shins and lean slightly forward for stretch.
● Hold for 30 seconds.
● Repeat 10 times and switch legs.
Standing figure-four stretch
How to perform?
● Stand straight with your feet hip-width apart.
● Place your left ankle on your right knee.
● Balance your position (you can hold the wall).
● Bring your butt down by bending your knees (or chair position).
● Hold for 30 seconds and back to the original position.
● Switch legs.
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Glute Stretches for Runners after running
After a long run or even a slight jog gives your muscles a workout. Glutes stretch after running will release the tension from all your muscles. Running can cause tight glutes which creates muscular imbalance and can lead to a serious injury.
The tighter your glutes get, the more your pelvis tilts back and causes tight hamstrings, tight hips, pain in the buttocks, and pelvic pain.
This Glute tightness for a long period can lead to a serious injury and in some worst-case scenarios, you will never be able to run very far and fast enough. And you don’t want that.
Here is some glute stretches for runners after running, that release the muscle tension from running and get rid of tight glutes.
Foam roller exercise
How to perform?
● Sit down on the yoga mat and keep your back straight
● Use a foam roll and put it right above the left ankle.
● Make sure your left ankle doesn’t touch the floor.
● Relax your leg and pull it with the help of a strap.
● Repeat this for 30 seconds.
● Switch legs when you start feeling the tension in your calves.
Clamshell
How to perform?
● Lie on your side, with legs stacked and knees bent at a 90-degree angle.
● Open your knees as far as you can, without moving your upper body.
● Return to the original position.
● Repeat for 10 reps.
Walking lunges
How to perform?
● Stand straight, shoulders width apart, and feet together.
● Take a step forward with your right knee.
● Lower your hips toward the floor by bending both knees.
● The back knee shouldn’t touch the ground, and the right should be at a 90-degree angle with the ground.
● Push off with your right foot to bring your left leg forward.
● Again go back to lunge position.
● Switch legs and repeat 10 times.
Speed skaters
How to perform?
● Make your knees bend and your back slightly forward.
● Swing your back foot behind the standing leg.
● Do not let your toes touch the floor.
● Switch legs and repeat 10 times.
Downward-facing dog
How to perform?
● Stand straight with your feet hip-width apart.
● Don’t bend your knees by pushing your hips backward.
● Touch the floor with your handstand hold for 30 second
● Return to the original position and Repeat.
Read More – Glute Activation Exercises at Home
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Glute Strengthen exercises for Runners
Till now we have seen glute Stretches for Runners before and after running. Stretching only got your muscle to release the tension and does not increase the strength.
When we run, the glutes are in use, they hold every muscle required for a good run. Keeping our torso aligned and pelvis steady and hip extended for a good run.
When glutes are weak, it’s difficult for our body to maintain the perfect posture and increase strength for running.
Strengthening your glutes can help you reduce your risk of injury while performing heavy movements. It also helps your overactive hip flexors by reducing the tension between them.
Here are some glute Strengthening exercises for every runner to perform.
Squat
How to perform?
● Stand with your feet slightly wider than your hips.
● For intense you can use weights (kettlebell or barbell).
● By Slightly bending your knees, bring your butt backward.
● Keep your back straight.
● Hold for few seconds then get back to your starting position.
● Repeat 10 times.
Lunges
How to perform?
● Stand straight, shoulders width apart, and feet together.
● Take a step forward with your left knee.
● Lower your hips toward the floor by bending both knees.
● The back knee shouldn’t touch the ground, and the right is to be at a 90-degree angle with the ground.
● When feeling the tension in glutes get back to the original position
● For intense you can use a barbell, dumbbell, or kettlebell.
● Switch legs and repeat 10 times.
Donkey kicks
How to perform?
● Lie down on the floor with your back facing the seeling.
● Start on your hands and knees with your back straight.
● Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
● Lower the knee and get back to the original position.
● Switch legs and repeat.
Barbell Hip thrust
How to perform?
● Use padding around your barbell for support while performing the exercise.
● Place your upper back on your bench, and your thigh should be parallel to the floor.
● Put a barbell across your hips and lift your hips upward.
● The lower body should have less movement.
● Hold for few seconds then lower to your starting position.
● Repeat 10 times.
One-leg Romanian deadlift
How to perform?
● Stand straight with your right leg forward, your left leg raised slightly behind you.
● Hold Kettlebell in your right hand, lower towards your left leg.
● Keep your back straight and extend your left leg.
● Switch legs and repeat this for 8 reps.
Benefits of glute stretching for runners
Runners face a problem of tight glutes, proper stretching and glute activation exercises could release the tension.
All these glute stretches are going to help the runner release the discomfort from various body areas, including
● Low back pain
● Pain in buttocks
● Pelvic pain
● Tight hips
● Tight hamstrings
● Knee pain
Performing proper glutes stretches, a runner will experience a sudden increase in his running distance. A Runner would have a number of benefits when performing these glute stretches, like
● Enhance your flexibility
● Improve your range of motion
● Reduce your risk of injury
