Are your glutes sleepy? Now is the perfect time to give them a quick boost....
Physiotherapists and other health practitioners link weak glutes to common running injuries like runner's knee, shin splints, Achilles tendinitis, and ITB syndrome. So strengthening your glutes is crucial not only for improving of your running performance but also for injury prevention.
As we know, sometimes it can be hard to find time for your strength & conditioning workout. So here are Goska's awesome tips on how to implement a quick workout right after your run! It’s one of our favourites – within just 4 minutes you’ll feel a lovely burning in your buttocks and thighs!
Get your Thera-Band or any other resistance band and join Goska in her quick post-run glute workout...
Thera-Band Resistance Bands
The red band provides medium resistance (5.5 pounds of force when stretched to 200% of its length); green provides a heavier resistance of 6.7 pounds; blue provides heavier resistance (with 8.6 pounds of force). Higher resistance bands are great for people who already work out regularly. Beginners may want to start with a lower one.
Subham BasuMay 21, 2020 at 12:24pm
Hi,Can I check that you recommend these and the 360 hip exercises directly after a run, and not before or on non-run day?
Thanks!
Reply
Goska DuzykMay 30, 2020 at 3:33pm
Hi,
You can do both workouts at any day/time you prefer, just make sure that you do a little warmup before. That's why I like to do them after my run, when I still have energy left but my muscles are already warm. These are quite short workouts, so most of us can fit them into our schedule basically at any time! Have fun!
ReplySubhamMay 11, 2020 at 10:17am
HI again,Just checking whether both the glutes and hip exercises are best for pre-run warmup or post-run cool-down and if before or after stretching.
Thanks! Reply
Goska DuzykMay 11, 2020 at 7:39pm
Hi,
Very good question! I suggest to do them post-running but pre-stretching. Before any strengthening exercises you should warm up your muscles (to avoid pulling them) so I like to add those 'boosts' right after my run, when I still have a bit of energy left. I'm warmed up and ready for a few minutes of strengthening my body. Stretching is the very last part, so after your run and exercising. Stretched muscles don't generate as much power, so it's a big NO before any explosive exercise. Before your run you could implement some ankle / hip / thoracic spine mobility to open your joints' range of motion and warm up a bit. Then run and – if you have energy left – a few minutes of strenghtening, and at the end stretching. Wow, that's a complex workout out :) Good luck!
Reply