“Pigeon pose is one of the most effective postrun stretches.”Įach move is demonstrated by Runner’s World+ coach Jess Movold, certified trainer, so you can learn the proper form. “You can also add in one or two of these stretches after training runs to loosen the glutes and hips,” says Watson. Perform each stretch once per session, holding for 20 to 30 seconds before switching legs for the glute bridge, do 2 to 3 sets of 12 to 15 reps. Incorporate these stretches into your cross-training schedule or during a planned active recovery day. How to use this list: Include glute stretches into your routine two to three days per week, says Watson. Glutes and Hamstrings Workout for Runners. ![]() Whether your mileage is super high or you’ve been riding a desk all day, you can start incorporating these glute stretches into your daily routine ASAP to keep running your butt off, injury-free. Translation: If you don’t treat your cheeks right, your performance is going to suffer. Lower back pain, IT band issues, runner’s knee, piriformis, and more have all been associated with glute dysfunction. You want to avoid both scenarios because “tight glutes can cause muscular imbalances in the kinetic chain, which can lead to injury,” says Watson. Lack of use from sitting all day and overuse from running too much can both lead to aches. Your gluteus medius and gluteus minimus also help with hip extension, and all three help stabilize your pelvis-a pretty crucial part of staying upright while moving forward. ![]() “The primary role of the glute max is hip extension, which propels the runner forward.” “Your glutes, especially your gluteus maximus, are some of your most important muscles as a runner,” explains Thomas Watson, a UESCA-certified running coach, ultrarunner, and founder of the Marathon Handbook. And while that means strengthening them to withstand the movement and propel you forward, you can also show them some TLC in other ways-including with some key glute stretches. You know you need strong legs and glutes to power through your miles.
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