Looks like engaging the Glutes really works! 😃🏃‍♀️💥❤️

[mountaindreamer]

Read Bluebirdrunner ’s post about running using your Glutes late last night, then tried watching the attached Youtube video (which confused me - but the guys running along supposed to be using this style looked like impressively strong speedsters!) and looking up more about this on Runnersworld (found plenty of exercises about activating the Glutes, but still unsure how to use them correctly while running, or what magic angle I’m supposed to aim to have my pelvis at...) 🤔

So I set off at Parkrun this morning thinking maybe big Glute muscles needed to help more, and maybe BBR’s experiments meant that might help me go faster...🤷‍♀️

Bit of a messy fumble at the start, as decided to start Runkeeper app, which then froze for the first time ever, but then forgot to start my new Garmin until after running the first section! So no audio prompts from Runkeeper, and no real idea how fast I was going. 🙄 Each time I was struggling on the long slightly uphill section (x3 for our 3 laps!) I kept trying to think about using my Glutes more, and it really did seem to help, though. 😊 End result - new PB of 27’16”, breaking my old PB by 45secs!!! This Glutes business is definitely worth looking into more...😃🏃‍♀️💥❤️

[Sandraj39 Graduate10]

Wow! Fantastic time - well done!👏👍😀. Now I'm off to take a look at this post/article... 🙂

[mountaindreamer Graduate10 in reply to Sandraj39]

BBR put the YouTube link as a comment reply, Sandraj39

Still not exactly sure how to optimise this, but there’s definitely something in it! 😊

[LoungeLizaard Graduate10]

As soon as I can get up without moaning & groaning - I’ll try lol.

Seriously tho, this is the major reason I started the HIIT - I’m aware I need to work on my core/glutes..... having watched the video a few times, I still don’t have any real idea how I’m supposed to feel or to do it!

[mountaindreamer Graduate10 in reply to LoungeLizaard]

There are loads of core and glute exercises you can easily do at home too, Mitch (no need to kill yourself, you can build up gradually). I do a lot because both help with back and hip issues. This link from runnersworld has some interesting glute ones...

runnersworld.com/training/g...

I think the concept of doing glute exercises to activate the muscles is supposed to make you more aware of how to turn the muscles on, so you do end up eventually using them instinctively when you run. I’m still unsure about what the pelvic tilt bit is, so I didn’t think about that. I know that after doing lots of core exercises, I do now seem to instinctively use my core muscles for just about every movement - which I never did, but which now seems normal to me. So the idea of muscle activation does seem to work...

[SaskAlliecat Graduate10 in reply to mountaindreamer]

Those are some great exercises! I'm planning on working more strength training in this winter and will definitely add this in. Thanks for the link!

[Wizziewood Graduate10]

Wow! well done you! Fantastic time.

Must start thinking about my glutes!

[mountaindreamer Graduate10 in reply to Wizziewood]

Thanks - definitely recommend giving it a go! 😊

[Hidden]

Great time. When you figure out what you did with those glutes of yours, will you let us know ? Kinda suck em up ? Well done 👍

[mountaindreamer Graduate10 in reply to Hidden]

Haha...the speedy husband wants to know that too...

As I put in my reply above to LoungeLizaard , I think just knowing how to turn the muscles on because you have been doing exercises to fire them up is what all we actually need. Some very fast people at our Parkrun seem to do high knee warm up running, which I’m guessing is achieved by propelling yourself forwards and upwards with your Glutes... So I guess that encourages them to keep propelling themselves forwards using their Glutes once the main run starts.

[Lorijay Graduate10]

Fantastic MD!! You are flying, huge well done 👏👏🏃‍♀️

[mountaindreamer Graduate10 in reply to Lorijay]

Thanks Lorijay! Still experimenting...😃❤️

[Sandraj39 Graduate10]

...ok, read the blurb and watched the video. I do bridges quite regularly so maybe I now need to think more consciously about making sure I engage these muscles when I run..🙂

[mountaindreamer Graduate10 in reply to Sandraj39]

Yep, definitely think that’s the idea! 😊

[O505k Graduate10]

Well done.

I’ve signed up for a six week programme in Oct focuses on Core and pelvis. Will see if that makes a difference.

[mountaindreamer Graduate10 in reply to O505k]

Thanks - and good luck with the course. 😊

We had “back classes” at our gym, which gave tonnes of different core / glute (and shoulder) exercises each week. Most of these things you can easily do at home - so I’d try to make a note of the exercises they give you. (Especially any you find work best for you, as we’re all different.) Then you can do them at home whenever you like once the course ends.

[Bluebirdrunner Graduate10]

Hi mountaindreamer, the idea and inspiration for me to try this glute activating came from a reply to someone by Pinkaardvark... who posted this information originally a few days ago. I agree it seems to help and I'm going to keep trying to practise it!😊x

(I did check with Pinkaardvark to see if he minded before reposting his links)

[mountaindreamer Graduate10 in reply to Bluebirdrunner]

Thank you, pinkaardvark ! I’ll try to find your original comment. Looks like a useful topic worth pursuing! 😃

I wasn’t too sure what you meant about optimum angle of pelvis Bluebirdrunner , so decided not to worry about that for now in case I got it completely the wrong way around...🙄

[mountaindreamer Graduate10 in reply to Bluebirdrunner]

In case anyone else missed the original links in jimmers post, this link from Jimmers himself seems very helpful for explaining the pelvis position you mentioned BBR...

runnersworld.com/advanced/a...

[Tbae]

So well done and what a time💥🏃‍♀️💥🔥👑

[mountaindreamer Graduate10 in reply to Tbae]

Thanks Tbae. I’ll continue experimenting with this... 😃❤️

[Tbae in reply to mountaindreamer]

Hi MD,

Welcome to Clenchunlocked.🙈😂😂

Jan and Mike and the Auzzie have started something.

Think maybe is not so much go you anymore, maybe clench you but does not sound quite right.🤔

Maybe a new post.All things clenching.🙈🤔😂😂

💥🏃‍♀️💥🔥

[mountaindreamer Graduate10 in reply to Tbae]

😂😂😂 I went with “engaging the Glutes” - sounds a bit classier! 😂❤️

[Tbae in reply to mountaindreamer]

😂😂😂👍👏👏💥🏃‍♀️💥

[Dexy5 Graduate10]

What is happening to you MD? 27 minutes - you need to change your name to WonderWoman. Your other half better watch out ; you are catching him up.

🏃‍♂️..🏃‍♀️👏👏👏

[mountaindreamer Graduate10 in reply to Dexy5]

Thanks Eileen - but I’m still nowhere near his current 5k PB of 20’ 38” !! We operate in different time zone! 😂😂🏃‍♂️💥💥 🏃‍♀️🙄❤️

[Dexy5 Graduate10 in reply to mountaindreamer]

I can relate to that! 10 minutes between UTS and me at parkrun 🤣🤣

[over61andstilltrying Graduate10]

Wow!!! Well done you! PB celebration time! 🍾🥂👏🏻😊🎉 Brilliant!

[mountaindreamer Graduate10 in reply to over61andstilltrying]

Thanks - I’ve been stuck at pretty much the same time for Parkruns, so this was a sudden big jump! Go Glutes! 😊❤️

[over61andstilltrying Graduate10 in reply to mountaindreamer]

I certainly haven't got any understanding about your flute revelation, but it certainly sounds that it is very worth giving effort to. Well done again! 😊

[SaskAlliecat Graduate10]

Great time! You must have glutes of steel 😁

[mountaindreamer Graduate10 in reply to SaskAlliecat]

Thanks SAC! Not sure I want Glutes of steel, though - foamrolling could get tricky! 😂❤️

[Agelesslass Graduate10]

Wow amazing time, I did my ever first park run yesterday time of 34.23. I must try the glutes run thing. Well done.

[mountaindreamer Graduate10 in reply to Agelesslass]

Thanks - definitely recommend giving it a go. 😊❤️

[Slinkymalinki Graduate10]

Wow! Fab time! I do glute exercises but need to investigate this engagement technique whilst running - very interesting! Thanks for all the posts & links.

[mountaindreamer Graduate10 in reply to Slinkymalinki]

Thanks - pinkaardvark , jimmers and Bluebirdrunner started the Glutes threads and gave us the links - I’m just agreeing there does seem to be something in it. 😊❤️

[Razouski]

Brilliant PB, I might need to look at this glute activation business. 😀

[mountaindreamer Graduate10 in reply to Razouski]

Thanks - happy experimenting! 😃❤️

[Madge50 Graduate10]

I had a go at this today, and it works! I did a 10k event this morning, in the lovely rain and cold, (the sun has just come out as we got home).....thing is just after the start there is a fairly sharp hill, it doesn’t last for too long, but I’m not exactly mates with hills.....so I thought, right, to take your mind off the hill and wanting to lay on the floor and cry.....engage glutes - sounds very thunderbirds that doesn’t it 😂, .....I did, and my goodness it makes a difference....made the hill almost, dare I say ‘easy’ .... - I must say I do glute bridges and stretches regularly....

Each incline I came to I did it again ‘engage glutes’ ...... I certainly did feel the benefit......I will certainly give it a go again, although I’m expecting a right sore bum tomorrow! 😂🏃‍♀️

Mx

[mountaindreamer Graduate10 in reply to Madge50]

It’s pretty amazing isn’t it Madge! Like you, I already did lots of Glute exercises, but didn’t think just telling your glutes to engage and help out would really work! 😃❤️

[MadDave]

I do a kettlebells class once a week - that really helps develop the glutes. The class is popular with endurance runners 🏃‍♀️

[mountaindreamer Graduate10 in reply to MadDave]

I’m not surprised, Dave, Glutes are clearly key! 😊❤️

One of the best glute exercises I know is done using a heavy kettlebell (“hip hinge” lifting one from floor to waist height). I used to wonder what people did with the things, but they can be very useful. (Think our gym only has one set of kettlebells, though, so I doubt they’ll be starting any classes using them anytime soon!😂)

[over61andstilltrying Graduate10]

Brilliant! Well done you! 👏🏻⭐️🍾🥂🏃‍♀️🎉😊

[pinkaardvark Graduate10]

With regards to getting the correct pelvic angle, try this. Move around a bit to wake up the pelvic muscles, try jumping up as if trying to reach a high shelf to your right, then take a step to the left to correct

Put your hands on your hips, and then focus on bringing your knees tightly into the body. Lastly just do the pelvic thrust

[mountaindreamer Graduate10 in reply to pinkaardvark]

Thanks Pink - I found the link Jimmers quoted after posting, which has a good description too. I used to do some Pilates, and it sounds like the same position used in Pilates to flatten your lower back to the floor.

Will try to add this in for a bit next time I run, but don’t think I could sustain it for a full run yet!

[Madge50 Graduate10 in reply to pinkaardvark]

🎶 “lets do the time warp again...”🎶.......oh yes!

Mx