Below are all the tips for Training your Butt, the post will be updated when a new tip is posted.
The gluteus is composed of three muscles and all three have a purpose in running. The gluteus maximus is the largest muscle in the body and has just as large a role to play in making you a more efficient runner, yet it is the most neglected of all the running muscles, so, Tip No 1 on Training your Butt is stop neglecting your butt, follow the tips for the next few days and find out more and see how to bring your butt back into the mix.
Tip No 2 – There are three Gluteus muscles, Maximus, Medius and Minimus, each of them having a separate purpose and responsible for separate movements but working together to make you a better runner. Any one of these being weak would have a negative impact on your running. Keep your butt strong.
Tip No 3 – Sitting is the new smoking. Yes, prolonged sitting stretches out your glutes until they lose elasticity and power to contract efficiently, therefore a weaker movement. Imagine holding a spring on both sides for a prolonged period of time, the spring becomes unspringy, this same thing happens to muscles. If your job keeps you desk bound then at least once per hour stand up, and if you can do 5 quick squats to activate your glutes. Reduce your sitting time and make your butt more effective.
Tip No 4 – as I pointed out in a previous tip there are three glute muscles. The most neglected of the three are the glute medius and minimus, they are mostly ignored by runners especially. Take some extra time and effort and strengthen these two small muscles that have so much to do with having an efficient posture and stride.
Tip No 5 – You don’t only have to train your butt in the gym. Tip No 3 spoke of sitting and how bad it is for you, your Glutes are also responsible for bringing you to the standing position so it stands to reason that sitting and standing will make your butt stronger but change two things when you stand from your chair, keep your legs at 90 degrees and only push off with your legs not your hands. You butt is also responsible for getting you up those stairs so instead of taking the elevator climb the stairs, take it one step further and climb the escalator, those things are the devil, especially after leg day!!
Tip No 6 – Be cautious of how you carry your bags, many people who carry laptop bags over one shoulder for instance can suffer from hip misalignment coming down from the shoulders, pulling the spine skew and then the hips skew and affecting the glutes, even right down to the Achilles. If possible get a laptop backpack rather and carry over both shoulders, this also goes for other bags, school bags, handbags etc.
Tip No 7 – Weak hip abductors have a huge role to play in many muscle injuries, especially in the knee and hip areas. The muscles involved in hip abduction are all three of the Gluteus Muscles but mostly the Medius and Minimus, the Tensor Fascia Lata (TFL) is also involved. Training these muscles ensure better aligned hips and less of a hip dip while running leading to a reduced risk of injuries.
Tip No 8 – Non firing Glutes are an increasing problem in the running world and can affect your running in a major way. If your glutes are lazy and don’t fire, other muscles like the hamstrings and quads take up the slack causing them to overwork, this is just the beginning of your problems. If you have finished your run and your glutes feel amazing and non fatigued but rest of your leg feels hammered, this could be a sign that your glutes aren’t doing their job properly. An easy test to see if your glutes are working adequately is the chair test, stand in front of a chair with your feet under it and your knees touching the seat. Put your arms out in front of you. Now squat down and try not to let your knees push into the chair. If you find that your knees are hitting the chair or you are even moving the chair, your glutes are not working properly. Get those glutes activated and doing the job they are supposed to do!
Tip No 9 – One way to ensure that your glute exercise is done correctly is to push from the heel so that the tension is transferred along the back of the leg into the glute. You can test this by squatting, first push from the toes, then the midfoot and then the heel, you will feel the difference. If a squat is done incorrectly you will work the quads more than the glutes
Tip No 10 – This is the last tip in this series and I thought it would be fitting to say….. TAKE IT SLOW. You have seen a few tips on how to make you butt stronger but you don’t have to do them all at once, over trained glutes are not something that you want, so take easy and don’t go overboard. Get expert guidance if you know you need to work on your butt and are not sure where to start.
Need guidance making your butt stronger and better for running? Email: firstname.lastname@example.org
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