W2R3 I now know that I have Glutes... because they hurt!

[jimmers]

I did the 6k for W2R3 this afternoon. In the morning I’d cycled (for the second time in recent history) to and from an appointment (a total of about 5k). I was also continuing to fiddle with sorting out my form by keeping my elbows back and shoulders up. Now, I don’t know if either or both of these things were the cause but my left ‘glute’ or, as I believe the technical term is, ‘buttcheek muscle’ suddenly flared up before the first kilometre.

I should probably also add that I forgot to do my usual warmups, but I had just finished my cycle so felt warmed up, and also I started way to fast. I was a bit too keen I think and not really thinking (my starting pace was about 6!). Anyway, it was the sort of pain that felt like it could lead to a strain (I don’t know if you can ‘pull’ a buttock but I didn’t want to find out) so I slowed it right down to 8.5 and even walked for a few seconds once or twice and the pain became a more ‘healthy’ exercising one.

I’m tempted to think this is good? That I have ‘engaged the glutes’ and just need to be a bit more gentle with them next time? Yes? No? Thanks!

[Bazza1234 Graduate10]

- my problem has always been the opposite of yours I note how many runners have difficulties with their glutes and hamstrings - but I NEVER have any pain/soreness in those departments , only in the calf muscle department. I therefore wonder whether a. I have glutes and hamstrings or b. if I use them when I run !!

[AnnieW55 in reply to Bazza1234]

I’m exactly the same Bazza! Have had calf cramps after events but, thankfully, not this year - so far. The rest seem to take care of themselves; fingers crossed as always.

[jimmers Graduate10 in reply to Bazza1234]

I’ve had problems with my calves in the past but was mainly due to hydration. Think I am working through all the aches and twinges!

[mountaindreamer Graduate10]

Well done on getting the 6k done, despite the discomfort, jimmers! 😃

Engaging your Glutes when you run is definitely supposed to be a good thing. If easing your speed off helped then hopefully they aren’t too annoyed with you. 😊❤️ (I only notice I’m engaging mine when I’ve been doing tonnes of Glutes exercises at the gym the day before running - then they like to tell me they’d rather not be engaged at all thanks!😂❤️)

[jimmers Graduate10 in reply to mountaindreamer]

Thanks! I might try some exercises but I need to make sure I’m not doing too much!

[Dexy5 Graduate10]

When I had knee problems (prior to my running days), my physio gave me exercises to strengthen my glutes because it would take the stress from my knees. So I think using your glutes while running may be good for your knees. One of the exercises was squats , so maybe do some of those on your rest day.

[jimmers Graduate10 in reply to Dexy5]

Ah. Doing squats is how I hurt my hip a few months ago. Though I think it is a combo of that and running after years of inactivity and sitting at a desk. Will hopefully return to doing squats and things some day but currently working on sorting out that area and improving running form. I think using some bits properly when running will take pressure of other bits!?

[pinkaardvark Graduate10]

Not sure I engage mine, as they never hurt. Had watched a few vids on the subject but it never really clicked.Then watched this one and now it makes sense so keen to get out tomorrow and get my ass in on the act

youtube.com/watch?v=8ALiAFE...(Not working as expected?)

[Sqkr in reply to pinkaardvark]

Mine never hurt either, but I think I always have engaged them pre-running so it's not a new thing and running doesn't worry them. My quads on the other hand, they feel a long hilly run. They reeeeally feel it.

[jimmers Graduate10 in reply to pinkaardvark]

Nice video. I am going by this article (google.co.uk/amp/s/www.runn... and I haven’t had time to do the exercises yet. But they do mention the Bridge and the video has made sense of it to me now. Thanks!

[pinkaardvark Graduate10 in reply to jimmers]

Thanks, will have a read. runnersworld.com/advanced/a...

[Equi-geek Graduate10]

I'm joining you on the quest to find my glutes, after your incredibly helpful post the other day. Thank you so much for signposting to the runners world article all about it. It made a lot of sense to me. I've spent the weekend repairing, stretching and exercising and am going to tentatively test a slow 25 minute run this evening. I'm going to try to make sure that pelvic bowl doesn't spill over the front. I fully expect my butt to hurt by the time I finish - and probably my upper back, but not deep in my hip joints, hams, or calves - with any luck!

[jimmers Graduate10 in reply to Equi-geek]

Cool! I’ve just come back in the door from a 90 minute ‘runners MOT’ which was really good. My running style is going to completely change! A lot of things I’ve read about marry up now. But I forgot to ask about the pelvic bowl. I’ll write a post about it soon (once I’ve had a sit down and a cup of tea at least!)

[Oldfloss Administrator Graduate10]

Warming up well.. essential..butt pain.. can be any number of things.. these exercises may help... They are useful if you have an injury ( I know you haven't :))

nhs.uk/video/Pages/sciatica...

[jimmers Graduate10 in reply to Oldfloss]

Thanks!

[Jundal]

Well... I've always been a bit of a form purist. I run shoulder back t*ts out, literally straight up and down. No extraneous movements allowed. I see people swinging their hips, their shoulders, their arms everywhere. NO! ITS WRONG!

Run from the hips, not swinging about with shoulders/arms/anything else. Just stoppit!

[jimmers Graduate10 in reply to Jundal]

Haha! I’ve had a training session since writing this post and totally get it now! (Though I want to go for another run or two to check it’s all sunk in.)

[Jundal in reply to jimmers]

After you get it, it's a lot easier than trying to swing your entire body through a run. It's about economy of motion and moving when you have to. Simples!

[jimmers Graduate10 in reply to Jundal]

Yeah. It felt very different. I’m looking forward to my next run to see. Though am now working my calves a lot more so they are hurting now instead of my glutes!

[Jundal in reply to jimmers]

Yeah... Calves are bast*rds. There's no technique except ignoring their groaning and keeping on running! I always think: GET WITH THE PROGRAM AND GET BIGGER, WEAKLINGS!!!!!

Seems to work for me... 😂

[jimmers Graduate10 in reply to Jundal]

😂😂😂