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!
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..
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!
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
Do you do strength training? How often?
What did you do this weekend?
Did anyone run in any races?