Are your GLUTES even working when you run? (HOW TO FIND OUT)



How do you know if your are working when you’re . In this video I’m going to show…

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47 thoughts on “Are your GLUTES even working when you run? (HOW TO FIND OUT)

  1. So after my run I feel like the backs of my thighs and a little butt has been worked hard, does that mean I'm running right using my glutes? Or is this a different problem lol. Also after running the front muscles of my calves feel worked out too what does this mean? Thanks

  2. This is wonderful information.
    I ran into so many hip and knee problems starting out. It took me off the trail for a whole year. Every time I would run the issues would only get worse no matter how many weeks I sat out. So that told me that something wasn’t engaging correctly but I couldn’t figure out exactly where it was coming from. This helps. Thanks!

  3. The most valuable 9 minutes I've ever spent time on. Every issue you described but the knees tilting in and ankle taps I'm currently having issues with. And im most definitely a quad and calf runner after you explained what it was. This wasnt always the case for me, this is because off not keeping on top off fitness during lockdown. I have strong glutes but just proves I'm not activating them on my runs and my quads and calves are dominant and taking over.

    Thank you for this valuable information.

  4. I scuff my calves and tend to have external hip pain. Working through you videos and seeing a physio next week. I’m ready to feel like a strong runner again!

  5. I've had the swiped interior of the ankle be an issue for years! Even when wearing heels. I just thought I was stumbling or something. BTW, I live in a hilly area and hill work is par for the course unless I drive to a place to run. Only in 2020 (now my job has me sitting ALL the time) have I suffered from HHT, and I can't wait to try your strength & mobility work to get back out there again!

  6. Hey James, thank you so very much for the video help. You've been a great coach! I'm on Day 10 of the 30 day challenge and I look forward each day to my body gaining strength and balance. My left patella still feels a bit wobbly at times, and the outside of my left knee a bit pinch-y. But I'm being patient with myself and viewing the longer videos where you discuss running more in depth is marvellously inspirational and again, helpful. I'm just frankly less frightened of being too weak and too old to run! Cheers. Scott Capurro xoxo

  7. 1/lower back pain (right side, continously): check
    2/ankle anterior impingement (probably due to stress fractures)(mostly when sitting): check
    3/outer hip pain (right side, sometimes): check
    4/collapsing right foot (pronation) when running with shoes: check (slight hollow foot)
    5/stress fractures (medial tibial stress, more pronounced on right shin): check
    6/diagnosis and remedy?

  8. Too many distance runners have inactive, disappearing glutes because they have forgotten how to sprint. Ask anyone who runs 400m if they think their glutes are active—they burn in the final straightaway.

  9. So helpful! I've been experiencing TFL and ITB syndromes on my left after my long runs. This video taught me a lot – will be a little more mindful of the pelvis during my next run

  10. There are video sequences of Eliud Kipchoge at his sub 2 hrs marathon in Vienna filmed from straight ahead (I guess the camera was on the laser car) on which his upper body is extensivly moving left, right, left, right with every step he takes. At these sequences only the upper part of his body can be seen, the lower part is hidden behind his pace makers. Thus this extreme sideward movement can clearly be seen. I think that this movement is caused by Eliud's running from the hips, i. e. engaging the glutes.

  11. Brilliant! Some real information from a knowledgeable person. I always watch these sort of tips from these top trail/ track runners and walk away learning nothing…except "increase your cadence, to minimize hip drop," or "workoit the glutes," or "it may be neuro-muuscular and your muscles aren't/ can't fire off in sequence" and "hopefully working our your glutes can repair that issue…" etc. This all sounds to make sense. I think I stick my butt out too far when I erect my back. In other words, I think I over straighten when I run, to the point where I create too much of an arched back. And? Yes! I get lower back pains! They come and go. Also, as a result my TFL was recently discovered to be tight! I learned, while doing squats, that my left hip/ thigh region was tightening at the TFL, to where I couldn't drop into a deeper squat without resistance there.

  12. YES YES YES YES! I have ALL of those issues. My lower back hurts so much when I run and same with my shouders (though that may be because I'm working on keeping them back rather than slouched forward). My knees feel that pain! I totally kick the back of my other ankle/leg, and I do the hip drop. Thank you so much for explaining the reasons behind this. It was very educational and I can't wait to work on these. I struggle so much with them

  13. So my upper hamstrings usually feel sore after a hard run, not my quads, but I sometimes get lower back pain, does that mean I'm not activating my glutes?? Confused

  14. In every video you are raising my runner's glute IQ. James, could you do a video about avoiding or resolving peroneal tendonitis, please. That's something that's been catching up with me too now, partly due to past multiple ankle sprains, but also I think, running on very un-even and bumpy roads. I'm sure most runners cannot avoid such uneven roads or footpaths, and so we have to adapt to them.
    The high cushioned shoes don't necessarily help either because they tend to magnify any bumps on the road due to their softness and resulting instabilities that the foot and leg have to counteract.

  15. Hey James, great video! I definitely know what you're talking about when you brought up clipping your calves or knees brushing when you run. I used to do it pretty bad, but I started doing glutes and it has become a lot better. However, despite me doing glutes every morning before I run I feel like I'm still not activating my glutes properly. How am I supposed to do it?

  16. Hi James, informative video as always! The knees brushing while running resonates as does the leg kicking out. Video footage of me running definitely shows I have asymmetric running form. Even when standing /squatting in order for both my knees to face/bend forwards in parallel my right foot has to face at around 1 o’clock. Running shops advise I wear stability shoes (based on right foot which ‘over pronates’, but left foot is 100% neutral). In the last 6 months I’ve been working on glute exercises with resistance bands etc. with your channel being a great resource to try and address the issues in my right leg.

    Here’s the thing though… I’ve been running / playing active sport since my youth (in mid thirties now) and never had any injuries or issues (touch wood this continues). I’ve worn both neutral and stability shoes without issue or noticeable difference. Glute activation and strengthening exercises haven’t improved the visual look of my form. Other than my running form looking ugly there doesn’t seem to be a noticeable issue.

    But I’m always one for improving if there are gains to be had, plus I always wince when I see pics/vids of my leg kicked out or right knee appearing to collapse inwards (I look like Prisca Jeptoo on my right side, at least she’s symmetric)! How can I reliably tell if my ugly running form is more of a permanent physiological feature of my body (e.g. a natural misalignment/torsion in my leg) as opposed to something that can be improved through exercises?

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