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Core Control and Postural Stability for Economical Running

Adam Hodges | January 22, 2013

In previous articles on running form, I focused on the role the hip abductors—gluteus medius and gluteus minimus—play as lateral stabilizers (article 1 | article 2). In this article, I shift the focus to the other glutes—namely, the gluteus maximus.

The glute max, along with the hamstrings, act as primary hip extensors. And each step you take while running involves extension of the hips. In today’s world dominated by sitting, it is easy for the glutes to become neglected and underused. As a result, it is not uncommon for runners to shift the burden of hip extension onto the hamstrings. This is bad news because runners who rely on their hamstrings at the expense of the glute max give up a great deal of efficiency—not to mention increase the potential for injury.

Although the hamstrings and glute max are both effective at extending the hips during running, the hamstrings are comprised of a greater percentage of fast-twitch muscle fibers whereas the glute max contains a greater percentage of slow-twitch muscle fibers. Slow-twitch fibers excel at long duration activities—like extending your hip step after step while running long distances. The glute max, like the Energizer Bunny, is better equipped for the long haul.

In addition, the glute max is a far more powerful muscle than the hamstring. With these characteristics, the glute max is crucial to maintaining the pelvis in a stable, neutral position while running—or while walking or simply standing for that matter.

Recall the article on running posture. Key to that discussion was maintaining a tall body with a slight forward lean. Instability in the core can easily disrupt this posture, which is why effective runners must possess a strong core.

excessive-low-back-arch-1The runner in the image at the right has an excessive lumbar arch while running. This means the pelvis is tilted forward, which overlengthens the hamstrings. When the glute max clocks out or fails to report for duty, the hamstrings are not only left to carry the burden of hip extension, but they are asked to do this in an overlengthened state as a result of the anterior pelvic tilt. This can be a pain in the butt or hamstring—quite literally. In fact, this runner has been dealing with hamstring and glute niggles. And the video analysis also showed a lack of full extension in the latter half of her stride.

To eliminate the excessive lumbar arch, the runner will want to focus on increasing the flexibility of the hip flexors along with work that strengthens and cues the deep abdominals (transversus abdominis) and glute max. Through the functional strength exercises and muscle activation cues recommended below, the aim is for the runner to feel more like she is “running from the butt” with the glute max initiating each step.

Since half of this neuromuscular work is about making the muscles smarter—that is, firing when needed—and not just stronger, it will also be helpful to cue the deep abdominals and glutes throughout the day while walking and standing during everyday activities (especially after long periods of sitting). This will help “retrain” the core muscles necessary for good posture and economical running.

Functional Strength Exercises

  • Front planks to target deep abdominals
  • Glute bridge, donkey kicks and other exercises that strengthen and cue the glute max
  • Advance to leg raises from front plank position as an alternative to the above

Muscle Activation Cues

  • Perform a minute or two of front plank before running to cue and engage deep abdominals
  • Perform a few sets of donkey kicks before running to cue and engage glute max
  • Neuromuscular activation exercises that cue the glute max

Related:

Rethink Traditional Assumptions When Choosing Running Shoes The Dynamic Run Warm-up, Part 1: Muscle Activation Video: Core Snap and Backward Lean Overcoming Dropped Hips for Better Running Form Using Video Analysis to Examine Running Gait

Filed Under: Training Tips Tagged With: Form, Prehab, Strength

About Adam Hodges

Adam Hodges, PhD, is a trail runner, mountain endurance athlete, and coach with credentials from the United Endurance Sports Coaching Academy (UESCA), USA Triathlon (USAT), and the American College of Sports Medicine (ACSM). In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing. Check out his training plans and courses to help you prepare for you next adventure.

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