Glute Activation For Runners (named Kofuzi)
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- čas přidán 24. 07. 2024
- So Kofuzi put out a video called "Glute Activation...I Don't Get It." And I wanted to chime in to see if I can help him with understanding. Maybe I will just muddy the waters even more, or maybe it is the breakthrough he has been looking for. Either way, I think the information is helpful for everyone who is not so sure about what it means for the glutes to activate while running.
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Lots to think about. And the deactivation discussion makes sense.
Thanks so much for your insights!
Absolutely!
Me: I think I’ll maybe start running.
Reality:
The right kind of shoe for the run. Neutral, stability, cushion?
More than one pair for rotation? Long run, fast run, everyday?
What kind of run? Easy, base, tempo, interval, fartlek, 5k pace, 10k pace, marathon pace, hill runs, strides?
Pre-run warmup, post-run cool down. Rest day. Stretching. Rolling. Mobility.
Breathing, cadence, aerobic, anaerobic, stride length, vertical oscillation, ground contact time, ground contact time balance, heart rate, heart rate zones.
MAF, zone 2, to feel?
Now glute activation?????
I thought running would be easy!!!
Hahahahaha! So true...
One of the best explanations I’ve seen as to what happens to the glutes when sitting most of the day, why you need to activate them, what that means, how you can strengthen them, and why you might get other issues (knee pain, lower back pain, hip pain). Being told “you need to activate your glutes” when you are having issues is unhelpful, without this understanding. I wish I’d come across this information many years ago!
I hate it when people say "Squeeze the glutes!" Drives me crazy!
Man, this video feels like it validated like 5 different conclusions I've been coming to today.
1. A few weeks back, I came down with SI joint pain that shelves running until further notice (usually 20-30 miles a week).
2. After trying every stretch under the sun, I discovered glute bridges and donkey kicks provided the most immediate relief.
3. During a glute bridge, I noticed that the glute on the affected side wasn't firing nearly as much as the non-painful side.
4. Researching a bit more about what's going on, I learned about the balanced relationship between the glutes and hip flexors.
5. I realized how laser-tight my hip flexors were, and how that probably meant quads were doing work meant for that glute.
6. Though I still have SI joint irritation (that just needs to heal, ain't no miracle pop is going to fix that), I realize that the key is (a) lengthening the hip flexors with regular long stretches and (b) re-switching on the glutes with regular, long glute bridges and training myself to counter the anterior pelvic tilt that is switching that glute off AND shortening the hip flexor.
How's my aim? Do I sound like a crazy person yet? 😆
Glute bridges and other similar exercises have addressed my knee and back issues. Great video, thank you for sharing!
William Winslow bridges are such a powerful exercise! Everyone should be doing them.
This was super helpful, thanks for posting
Glad you found it valuable!
Thank you for the straightforward explanation of glute activation.
Glad it was helpful!
Great job of explaining this! I’m biased, since this completely fits my treatment paradigm, but still!
Alberto Segura Jr thanks!
I was getting pain on the outside area of my right knee after a few minutes into running. After consulting a PT we started a series of exercices (pilates stuff basically) for the IT band, glutes, inner thighs and core strength. Things got way better and now we're moving for weight training and running technique/posture correction. Taking time but it's working like a charm.
Amazing what happens when you fix those weaknesses!
Great video thanks!!
Glad you liked it!
Well explained.
Thank you!
Great video!
Thank You!
I appreciate your response. I think that it is likely more complex or less depending on how you look at it. I tend to look at anterior knee pain in terms of Scott Dye’s envelope of function. Hip muscle resistance training seems to be important, but I don’t think we know exactly why. As in some studies strength did not change in the hip abductors with training. Quad (extensor mechanism) conditioning still seems to be most important if it is tolerated. “Activation” is too nebulous a term.
Sure...to be honest, I think his shoes are what are truly causing the pain in his knee. Too great of a correlation.
In before Kofuzi.
You win!
I had very similar problems, until I finally tested minimalist shoes. Took a while to transition, but noticed that I no longer had any knee or back problems because I began running forefoot, which don't put as much force up my knees. (Instead my calf muscles get a beating, but as it have grown in strength I no longer notice any soreness at the shorter distances. I expect the strength to grow continuously to handle longer and longer distances. Besides, soreness feels much better than the excruciating chronic knee pain I had before )
Now I actually look forward to running :D
This is great! How minimal did you go? Full minimal where you can fold the shoe in half and it is just their to protect you from scrapes on the ground. Or something with cushion like an altra with zero drop but a little protection from impact?
@@AverageRunningPT I decided to go full minimal from the get go, got myself a pair of vivobarefoot road running shoes (end of June). They were a bit too small so I took out the insole, so they fit perfectly and just went with it, just 3mm sole. Practically barefoot! Because my knee was seriously hurting at that moment, I could only walk, which I did all the time in them. But I had serious training aches after just 4-5k steps. Just 1 month after that my knees were fine and I started running. Very glad that I couldn't run from the start, but had that forced "getting used to it" period of just everyday walking.
As mentioned previously, my leg and feet strength grew and I'm now running 5-8k 3-4 times a week :D
@@AverageRunningPT and now, for the first time in my life I feel confident that I can run several days in a row without worrying that my knee would flare up, and soon handle a marathon distance in some months months of consistent training.
This is fantastic! So many people lack the patience to work into barefoot footwear. So glad it is working out well for you! Keep me updated on your training progress!
thank you. this makes more sense now. Still, how do you know that you've utilised your glutes during your run?
I have had a couple other people ask this as well. I will likely do a clarifying video in the future.
@@AverageRunningPT will wait for the video. By the way. I tried holding a bridge position for 1,5minutes before my run this morning, plus some single leg bridges. I must say.. I did felt more comfortable during the run. I don't know if it is related, or just placebo. But I'll take it 😀
I usually do bridges on my strength training routines, but never before a run.
Great, thank you !...Kofuzi...get it ????
You are welcome! I think he pulled some nuggets from it.
Interesting stuff. How does this play out for people who have jobs that don't involve much sitting? Obviously your clients won't be representative and there are probably other injury risks that come with standing or walking all day. Still, I'd be interested to hear what you've observed.
These require further investigation to determine the cause of their specific problems.
Can you do a recommended stretch routine for runners? Thx
Hard to recommend a blanket routine for everyone because we all have different areas that need work. But I might try to make a video on general stretches for people.
You think it could PFPS? Glute med not strong enough to prevent the femoral internal rotation while loading through the knee. I’m a second year SPT just trying to figure stuff out haha.
John Bohard PFPS would be the symptom. But what is the cause? Could be glute Med weakness, but I would expect he would have that with any shoe. Could be quad tightness, ITB, quad dominance, etc. I think there is just too much coincidence in running in stability shoes. That altered interaction with the ground is likely the cause of a change in mechanics, which I can’t see from GoPro selfie footage.
Interesting. And what about stretching the glutes themselves?
If it is needed. Recommended for ITB problems or piriformis syndrome, but most that I see are weak.
How should they feel during a run if they are activated? I think that this is always missed when explaining. Should they feel tight as when doing the bridge?
Honestly, you should not feel a lot while running. And really it starts from the core. Maintaining a slight posterior pelvic tilt generated from a 10-20% core contraction will automatically require your glutes to engage. Many people run with their abdominals turned off and end up in an anterior pelvic tilt. Postural positioning is step one to getting the right muscles to engage during the run. So if you "feel" anything, it should be a slight core contraction.
I've been surfing through a lot of videos looking for some sort of solution to a problem I can't get rid of. I've had a painful burning sensation in my lower-mid and occasionally upper quads even after going up the stairs or doing a single squat for about a year now. I've had nerve tests, a MRA, a MRI, and have been to countless appointments but nothing has changed. I was wondering what some of the causes could be for exertional bilateral quad burning? I do run very often and this problem is has caused me to hit a wall. Even doing glute-specific exercises still cause the pain. Any feedback is appreciated!
I don't like to give specific medical advice over the internet. I would seek out a sports PT.
I play football twice a week, is this going to affect building my aerobic base? I also have asthma but mild. I have never had a attack and I only really need to take my inhalers in the summer when I have hayfever. Will I need to take 5 beats off? I feel comfortable running 180- age
Great question! If it is taking the place of an specific aerobic workout then yes. But I will never tell someone to stop playing football (soccer because I am American). You will still be getting some aerobic benefit, but specificity of training is important here.
I don't want to prescribe exercise in regards to asthma, SO ANYTHING I SAY SHOULD BE DISCUSSED WITH YOUR PHYSICIAN WHO MANAGES YOUR ASTHMA. But I would say take the 5 beats off during those months when you are affected because it is probably causing an extra inflammation that your body needs to fight.
@@AverageRunningPT yeah I dont feel like I need to take 5 beats off just now, i will see how next summer goes but probably will need to take off 5 when i have hayfever anyway
@@craigjohnston8235 Good plan.
Just skip the first five minutes. Glutes start at 5:05. Lol
Zheng Robert had to give the background my friend!