Run drills to increase glute activation to avoid hamstring strains

Triathlon Forum
1

Is it true that active glutes are key to avoiding hamstring strains? Even if it is partially true, are there run drills to increase glute activation to avoid hamstring strains? I’ve heard the other biggie would be nordic hamstring exercises for ham strength in particular. TiA

2

Weak glutes can cause havoc all over the place. If you have trouble activating them, or finding them during a run, then do some glute exercises before you run. Google them. Once your hamstrings are burning from those exercises, go for a run. You will be able to locate them quickly. Adjust posture, leaning forward or back, rolling hips forward, poking out butt, trying to find what works for you. Easier up a hill with correct posture. You can also try simply squeezing them while running. Not with your hands, put tension in the muscle :slight_smile:

3

. Not with your hands, put tension in the muscle :slight_smile:

Oops. No wonder I get funny looks…

4

. Not with your hands, put tension in the muscle :slight_smile:

Oops. No wonder I get funny looks…

I wouldn’t try to activate a *stranger’s *glutes in that way, either; no matter how much you think it may help

5

Unabashed self promotion alert

We put together a few videos for our athletes for exactly this reason. A lot of videos have a super long intro with the personal training talking about them and their business. I give my athletes these routines weekly and so I wanted to record a quick video they could reference without having to watch all the extra fluff. The goal was to have a few different sequences that could all be done in 3 minutes or less. Pick and choose a different one on different days or do them all before if you have time.

Short activation

Torso activation

Glute activation

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This basic two move activation has been helpful for me before runs.

https://www.instagram.com/reel/CG3cSdFJ3HY/?igshid=3rs7m052cduh

7

Is it true that active glutes are key to avoiding hamstring strains? Even if it is partially true, are there run drills to increase glute activation to avoid hamstring strains? I’ve heard the other biggie would be nordic hamstring exercises for ham strength in particular. TiA

The Nordic Hamstring exercise is the way to go. After many years of hamstring strains, I totally eliminated my problems by a month of Nordic curls. You will need a band to assist at first and you likely will be very sore at first but it is worth it. In Europe they have instituted these for soccer players with phenomenal results.

The glute activation thing is rubbish.

8

All the standard running drills and strides will do the trick. The key is to use them. It’s good practice to warm up 5 minutes, do the drills and strides then start your run. Search on YouTube for Running Form Drills. You’ll find many. Do at least 3 drills every time you run. And then do 4 strides. If you do it correctly the drills put your body in proper posture without you thinking about it. The strides drive that posture into your running form. It’s nearly impossible to execute strides without activating your glutes.