Day 22: Raise it up….to Your Glutes!

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One of the runners most important workout…hips and glutes!

Hips and glutes play a major role in keeping runners healthy. Numerous scientific research studies have proven that runners routinely suffer from weak, tight, and under-developed hip muscles.

These hip muscle groups are particularly important because they’ve been implicated in a range of running injuries. Weak hips can often be the cause of IT band pain, patella tendonitis (runner’s knee), piriformis issues, sciatica, and a myriad of other common running injuries. EEEKKKK…every runners worst nightmare!

Here’s the thing…we can do all the exercises and stretches we know are good for us, and still get injured. BUT…our chances of injury go down with strengthening these areas. Personally, I’ll take all the help I can get to keep me on the road doing what I love!

How about you?

Day 22 exercises: 2-3 sets of 10

  • Donkey Kicks
  • Fire Hydrants
  • Bridge with Leg Lift
  • Wall Sit – :60

Speed Work: Unless you are going long during the week, Thursday is the last day you should be doing speed work. Not everyone does their long runs on the weekend, but most do, and we need time to rest and recover from speed work. If you haven’t gotten yours in this week…today is the day! Click here for Monday’s post and scroll down for this week’s “speed play” workout.

Bonus: Hurdle Drills and Hip Hike – 2-3 sets of 10

These 2 exercises are great ways for runners to help us open up and strengthen our hips. They are new and fun….and if you like them, they’re easy exercises to use as dynamic stretches for pre-run warm ups! Let’s try give them a try!

Hurdle Drill: The video below uses a hurdle as a prop to swing you leg over, but it’s not necessary. You can use a chair, the side of your bed, anything that you can reach up and around, or you can just “pretend” there is a hurdle there. Just don’t go super easy…pull your leg up to the side as high as you can!

Hip Hike: This exercise is designed to strengthen our glutes and shape your derriere. The hip hike gives us a great stretch and opens up our hips….and helps us get closer to the coveted “runner’s butt”. 🙂

Day 22 “how to” videos: If you’re not sure how to do today’s main calendar exercises…check out these videos.

Donkey Kicks: Targeting your Glutes and Lower Back, this movement also helps us strengthen our core.

Fire Hydrants: One of my favorites for opening and strengthen our hips! Here’s how to do it.

Bridge with Leg Lift: Gain glute and leg strength with single leg bridges. Watch Michelle Trapp show us how it’s done. You are welcome to hold it as an isometric exercise for a full minute and add the pelvic thrust for 10 reps each set.


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