As I was going through my rehab for IT Band syndrome, my PT told me my glutes weren’t working right during running. That is, they weren’t activating as much as they should be and were contributing to my knee pain (in addition to a leg length issue and a few other things). So it was sort of fitting when the September Running Times had an article on this exact issue!
According to the article, when the glutes aren’t working the quads and hip flexors pick up the slack. But “IT band soreness, pain in the front of the knee, and tight calves may be signs of compensation for nonfiring glutes.” This was one of the reasons my PT focused on glute strengthening so much.. now it all makes sense! What is also important is running form, active weight bearing, balance exercises, and consciously thinking about using your glutes when you run.
The article also included some exercises for strengthening and balance.
I especially love the single leg reaches and, one thats not included here, single leg squats. Those are the best!
One thing I’ve learned from my injury is that runners can never neglect strength training, especially for target muscles like the glutes. And since I don’t want to go through the hell of IT Band rehab again, exercises like these are in my rotation now. To avoid injuries, lets work out those booties!
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This weekend I went on an 11 mile run and rocked it! I ended up finishing in 1:43-ish, with an average pace per mile of 9:35. And some negative splits! Woohoo!
It was perfect fall running weather out and my legs felt great. I started off by running the Brooklyn Bridge and then headed up the West side for an out-and-back route. At first this distance was daunting but once I got going and my breathing settled in (having asthma stinks), I knew it would be a good run. Here’s a few things I saw while I was out..
Love this big fake balloon animal!
Beautiful: Freedom Tower
As I kept running I came across some weird mushroom/ladybug looking things that kids were playing all over. I have NO idea what they are but it was fun to look at them. Although I have a love/hate relationship with NYC, this day was definitely a love. Plus there were tons of runners and cyclists out on the West Side pathway so it was almost like I was in a race! Its so great when that happens!
Ladybugs? Mushrooms? I don’t know..
After my run I went for brunch in Brooklyn and walked down by the pier with Karl. It was a really relaxing weekend. Yes, running is relaxing for me even though all my non-runner friends probably think I’m crazy 
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Do you do strength training? How often?
What did you do this weekend?
Did anyone run in any races?
Okay so I’m totally jealous – not only the awesome sights but also the fab fall running weather! I try to strength train at least once a week.
Way to rock 11 miles! It is so awesome to see you back at running and getting in some major distance! I try to do strength training 2 times a week. My chiropractor got me doing the Myrtl routine often – and I need to get back into doing it more. I got in 18.5 miles this weekend!
Awesome job getting in 18.5 miles… Thats fantastic!! Never heard of the myrtl routine before! Sounds exciting. Do you like it?
I try to strength train 3 days/week but usually only get to it 2 days. This weekend I ran my longest run ever, 7 miles!
Congrats on your longest run.. thats awesome!!! Rocking it girl!
Thanks! Check out my blog if you want: cavegirlrunner.blogspot.com
that’s some good running lady!
yay! I loveee having time on the weekend to actually be able to go for longer bike rides/runs! i like not having to be rushed. have a great week!
I just started incorporating strength training into my workouts/runs about 2 months ago. I’m amazed at how much stronger I feel and how much easier those longs runs can be!! I now do strength about 4-5 times a week. I live in Long Island and work in the city but I’m always jealous of people who run in the city and get to see such pretty sites like this!! One of these weekends I’m taking the train in and doing my long run in the city!
Strength training makes a huge difference! So glad you are doing such a good job keeping up with it, its not easy. Jealous you can fit it in 4-5 times a week! Come run with me someday, it would be so fun
This is awesome! My body can use all the help it needs in strength training to avoid injury
Like you I don’t want to have to go through PT again. I try to strength train 2-3 times a week now that I have learned my lesson and will have to make sure I incorporate some of these glute exercises, thanks for sharing! Also great job on your 11 miler!!
Thanks Maureen!! Strength training makes such a big difference, I need to do it more still so this injury stays away! PT stinks .
Sounds like a great run!
This weekend we volunteered for the Rochester Marathon and ran 8 miles, our last short long run before our own marathon! I’m excited!
You must be so excited for your marathon.. You are going to do amazing! Can’t wait to hear about it.
congrats on your run, it always feels awesome to have a long run behind you!
I’d say those red things are mushrooms? The Freedom Tower looks amazing.
Haha iI was thinking mushrooms too !
Great job on 11 miles! You’ve come so far since your injury
I’ll have to try some of those glute strengthening exercises as that is an area I could definitely work on.
Thanks so much
I really really appreciate all your motivation along the way, it helped me so much!
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11 mile run? Impressive! I never run for more than an hour these days because of a back injury. I actually usually limit my runs to 30 or forty minutes and work in some interval training. I used to run for 2 hours a day when I was training for the triathlon I did last year but not anymore.