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Prevent Injury with Glute Engagement (Coaches Corner)

If you are a runner, you need to learn how to prevent injury with glute engagement. Period. End of story. And guess what? It isn’t that hard! Find out how and link up with Running Coaches Corner!

This is an update of a post previously published September 2015

How to Prevent Injury with Glute Engagment

Learn How to Prevent Injury with Glute Engagement. One of the ways to fight IT Band and knee pain among other common running injuries is by activating your glutes! Running Coaches Corner @suzlyfe http://suzlyfe.com/prevent-injury-boredom-long-runs-glute-engagement/

The Issue of Underactive glutes

In talking with various runners and coachees over the years, many of them comment that they are getting some tightness and the feelings of the beginnings of muscle cramps in their legs (for many their calves, for others areas around their knees). Some noted Iliotibial Band (ITB) achiness, but you know where nobody felt tightness?

glute engagement suzlyfe

Dah Booty.

Why The Tightness, and What Does that Mean?

Why were they feeling such tightness and strain? I’ve been asked if salt pills might fix it; maybe they were having electrolyte imbalances. While I am not discounting that they may have been dealing with something of the sort, I think that it is far more likely that they were simply dealing with muscle fatigue as they reach longer and longer mileage. 

But it isn’t just generalized muscle fatigue: notice that no one said that their bums were sore or tired! This is a prime indicator of less-than-optimal gluteal engagement, which is a big problem, as a) our glutes offer us massive amounts of power, and b) underactive glutes are one of the major causes for running injuries (I’ve had several as a result!). This article by Running Times is a great explanation of how such insufficient or inhibited muscles can spell big problems for us.

Learn How to Prevent Injury with Glute Engagement. One of the ways to fight IT Band and knee pain among other common running injuries is by activating your glutes! Running Coaches Corner @suzlyfe http://suzlyfe.com/prevent-injury-boredom-long-runs-glute-engagement/

Why Do We Care about Glute Engagement?

In short, having inactive glutes mean that our other muscles have to work even harder, and thus they fatigue more quickly and are often overworked as a result, leading to strain. If all the muscles were working as they should, they would be sharing the load. Add the fact that this is not the case with the fact that they are hitting big mileage… and of course there is strain!

To make matters even worse, many of the runners that I work with live in flat places like Chicago, or plan on running flat marathons, like the Chicago Marathon. Sure, there are few rises here and there, but let’s be real, it’s like an A cup on a lady. It can be appreciated, but they ain’t rolling C’s. (obviously, that is not a comment on my feelings regarding breasts). Also, if you want suggestions for incorporating hill workouts when you live in a flat area, check out this post.

We all know that running is a highly repetitive movement–that is why there are so many injuries of that nature. We are increasing endurance and strength each week, but that doesn’t mean that you body isn’t like, um why am I flexing/extending 80769765965 times? 

Engaging Your Glutes to Prevent Injury

Alright, so we know that we need glute engagement for power but above all to prevent injury. What are some ways to get those glutes engaged mid run?

Run like a goof: Shake up your run. Create “hills” where there are none. Switch up the run to get everybody (aka your muscles) stretched out, happy, and reactivated. I can remember a time in every marathon and most of my long runs where I took time to focus on running differently or doing dynamic stretches mid run to “unlock” my muscles and my mind. And yes, if you watch me mid long run, you might find me flexing my ass cheeks back and forth every so often.

high-knees-o butt kickers

Incorporate a few dynamic drills at the beginning of your run after a light job to help us finish warming up. From high knees to butt kicks, such motions help our muscles to wake up and stretch out. Then do the same motions, perhaps staring halfway, to wake everybody (again, talking about your muscles) back up and to help reengage the glutes. I like to tell people to do the “duck”–tuck your tailbone and stride with my legs out to the side a bit (running with my feet straight, but on separate paths, as if they are on ski tracks). Doing this move for a bit (even just 15 strides) helps me reengage.

running drills from Albion College

From Albion.edu

Well, apparently I was right to think this, as A Sweat Life published a piece on things learned from Marathon World Record Holder Deena Kastor, and the 7th item had to do with the Chicago Marathon Course.

“This is advice given to me by a teammate who became my coach for a few years, Terrence Mahon. He said because the course is flat, you’re utilizing your muscles the same way the entire time. So he gave me advice to surge out of turns — anytime I made a turn, to just increase my cadence for a few strides. I loved that advice — it just seemed to get me out of that monotonous rhythm and really helped in 2005. Nothing crazy; just increasing your rhythm for a few strides gives you a mental and physical break.”

I love it when I give similar advice to a marathon legend without even knowing it. #brilliant. So the next time that you are out on your long run, do yourself a favor, and add in such surges (think caterpillar run!), strides, high knees, butt kicks, or ducks. By doing so, you can help prevent common injuries like ITB, Achilles, Calf, or hamstring pain by engaging muscles to work together so that they share the load and don’t get overworked and also give yourself some pep in your step and reengage your brain by having a little fun and variety! 

Prevent injury + boredom by re-engaging mind + muscles #running #runchat #fitfluential #coachescorner Click To Tweet

Need to work on strength? Add in my Unilateral Glute and Core Exercises!

Other articles about da bootee:

Go-To Glutes

Glute Inhibition or Glute Weakness

Do you know that you have glute issues?

Where do you tend to get achy while one the run?

I am linking up with myself, Rachel, Lora, and Debbie for Running Coaches CornerPatty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday, and Ilka and Angela for Food and Fitness Sunday. 

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Have you read these gems?

112 Comments

  • Reply Michelle

    I totally work on this all the time…especially when I’m getting tired on long runs. I tend to run with my quads, but the glutes are such untapped power! I also just went back and read your post from yesterday…I also mentioned yesterday about crying on long runs because they bring up so much emotion. Keep your head up and stay strong girl! 🙂
    Michelle recently posted…Weekend Recap + Taper Time!My Profile

    September 1, 2015 at 5:57 am
    • Reply suzlyfe

      I used to be all hamstring, and then we worked on my quads, and now I feel like it is evening out. Thanks for the encouragement.

      September 2, 2015 at 1:27 pm
  • Reply Heather @Fitncookies

    I bet I’d be all sorts of achy if I tried to run right now 😉 But really, I do know that I don’t engage the glutes as much as I should. I try to avoid hills, but I need to add them in to build up the strength. I typically have pain in my hamstring. Well, before I had to stop I know that I was dealing with that. I’m hoping this time off makes it go away 🙂
    Heather @Fitncookies recently posted…Work It All 30 Minute Full Body WorkoutMy Profile

    September 1, 2015 at 5:58 am
    • Reply suzlyfe

      Hopefully the ache will go away with rest, and then when you come back, just really focus on getting those glutes to fire rather than just being strong!

      September 2, 2015 at 1:28 pm
  • Reply Megan @ Skinny Fitalicious

    A lot of my injuries stem from glute inactivation as well. It’s so important to keep it engaged. I do a lot of Pilates and other strength exercises like bridges and extensions to target mine. For something we sit on all day, we certainly forget about working it.
    Megan @ Skinny Fitalicious recently posted…8 Ways I Stay Active & Healthy Being InjuredMy Profile

    September 1, 2015 at 6:07 am
    • Reply suzlyfe

      I need to find a way to get back to Pilates. I miss it and it was so good for me.

      September 2, 2015 at 1:29 pm
  • Reply Lisa @ Running Out Of Wine

    I was just thinking about this after my run this morning! What perfect timing:) I think living around hills has helped, but I have been able to notice when my glutes are not engaging. I’ll still notice tightness in places that I am 99% sure is due to them overworking when my glutes get lazy. These are great tips that I will need to try.
    Lisa @ Running Out Of Wine recently posted…Dreaded Druid Hills 10k 2015 Race RecapMy Profile

    September 1, 2015 at 6:34 am
    • Reply suzlyfe

      And some day I will get you a video for the constipated duck 😀

      September 2, 2015 at 1:27 pm
  • Reply Julie @ Running in a Skirt

    I ended up with a glute injury late in my marathon training! These are great tips! Such a strange problem to get.
    Julie @ Running in a Skirt recently posted…Shiny & New Running in a Skirt Launch Jumbo Giveaway!My Profile

    September 1, 2015 at 7:08 am
    • Reply suzlyfe

      Like how my husband tore his biceps, which are huge!

      September 2, 2015 at 1:26 pm
  • Reply Heather@hungryforbalance

    It is surprising that we often forget about such an important muscle. I have been working on improving my core/glute activation since my physical therapy sessions earlier this year. I love that you give tips for creating your own ‘hills’. If you ever want any genuine hills, come visit me in East Tennessee 🙂
    Heather@hungryforbalance recently posted…Should you workout when you’re sick?My Profile

    September 1, 2015 at 7:19 am
    • Reply suzlyfe

      I miss me some Southern hills!

      September 2, 2015 at 1:26 pm
  • Reply Laura @ This Runner's Recipes

    I know I can stand to improve my glute activation more. I do Pilates and strength training to keep them strong and activate them with warm ups. Sometimes my glutes are just completely knotted up and achy after a long run. Great tips here!
    Laura @ This Runner’s Recipes recently posted…5 Tips for Running in the WindMy Profile

    September 1, 2015 at 7:24 am
    • Reply suzlyfe

      I know what you mean. Being in Seattle should help!

      September 2, 2015 at 1:25 pm
  • Reply neil@neilshealthymeals.com

    Totally agree. Good advice to “create” hills. I always ensure that I have an incline of 0.5 then 1.0 when on the treadmill. I definitely felt the difference last year when running the Great Scottish Run, having made that adjustment to the treadmill, when previous I’d only run “flat”.
    neil@neilshealthymeals.com recently posted…Quick English MuffinsMy Profile

    September 1, 2015 at 7:28 am
    • Reply suzlyfe

      On the tmill I always do the same thing. Plus, I feel like that it makes the treadmill work a little to hold me up 😀

      September 2, 2015 at 1:25 pm
  • Reply Michele

    I’ve read about this but can’t seem to figure out for myself when my glutes are engaged or not, I just assume they’re never engaged enough! On long runs, I typically feel achy beginning in my hips/groin area and then it moves down, honestly I thought that might have to do with having had 3 kids but who knows? I notice my glutes with yoga but can’t tell what’s going on when I’m running. I’ll have to try these exercises or pay attention when I run hills.
    Michele recently posted…Banana Almond Coffee Cake Muffins {Paleo}My Profile

    September 1, 2015 at 7:42 am
    • Reply suzlyfe

      I can tell if my glutes are tight or not really working if I can’t feel them and my hamstrings feel tight. Try doing plie squats as well as Roman Dead Lifts.

      September 2, 2015 at 1:24 pm
  • Reply Stacie @ SimplySouthernStacie

    Thanks for sharing those dynamic stretches! I really need to start implementing those into the beginning of my runs more.
    Stacie @ SimplySouthernStacie recently posted…Weekend Recap: Is It Fall Yet?My Profile

    September 1, 2015 at 7:47 am
    • Reply suzlyfe

      Do them mid run as well!

      September 2, 2015 at 1:22 pm
  • Reply Jen @ Pretty Little Grub

    My physio used to have me do certain drills during my long run. I like how it broke up monotony and I definitely noticed when I engaged my glutes.
    Jen @ Pretty Little Grub recently posted…Weeknight Dinners Made Easy & Minute Rice GiveawayMy Profile

    September 1, 2015 at 8:27 am
    • Reply suzlyfe

      It makes so much difference both for your brain and your body!

      September 2, 2015 at 1:22 pm
  • Reply Rae

    Good stuff. I try to remind myself mid-run to use my booty, which always makes me think of you, haha!
    Rae recently posted…Manic Monday – 08/31/15My Profile

    September 1, 2015 at 8:38 am
    • Reply suzlyfe

      INVADING YOUR BRAIN

      September 2, 2015 at 1:22 pm
  • Reply Janelle @ Run With No Regrets

    Great advice! We really need to think about using our glutes more when we run. I know that I don’t do it as often as I should! Adding a surge in your run in a great idea, and I really need to get back to my butt kicks!
    Janelle @ Run With No Regrets recently posted…Philly 10K Race RecapMy Profile

    September 1, 2015 at 8:51 am
    • Reply suzlyfe

      That last part sounds hilarious 😀

      September 2, 2015 at 1:21 pm
  • Reply Jill @ Champagne for Everyday

    Great tips!! I recently started doing very specific glute activating moves like the glute bridge and a weighted donkey kick. I have super strong hammies and they are always taking over in everything I do. Combined with hip training, I’ve noticed a huge difference in my posture and lower back comfort too! Thankfully in SF, I don’t have to create hills 😛
    Jill @ Champagne for Everyday recently posted…Warby Parker x Pop-in@Nordstrom in San Francisco – Revolutionizing Designer GlassesMy Profile

    September 1, 2015 at 8:58 am
    • Reply suzlyfe

      No you most certainly do not need to find hills. Glute bridges and donkey kicks are where it is AT

      September 2, 2015 at 1:21 pm
  • Reply Jamie

    My calves and arches are always sore and tired after a long run. I try my best to stretch and foam roll, wear compression, but no matter what, I know I need to spend some time off my feet and truly relaxing to let them recover properly.
    Jamie recently posted…CelebrationsMy Profile

    September 1, 2015 at 9:15 am
    • Reply suzlyfe

      That definitely helps!

      September 2, 2015 at 1:20 pm
  • Reply Ayesha (PlumPetals)

    Great advice! I’m not a runner, but I’m sure the similar tips can be applied to other physical activities.
    Ayesha (PlumPetals) recently posted…September GoalsMy Profile

    September 1, 2015 at 9:17 am
    • Reply suzlyfe

      Definitely! Any time you do a repetitive movement you need to do something opposing to break it up!

      September 2, 2015 at 1:20 pm
  • Reply Wendy@Taking the Long Way Home

    My coach is all about getting the glutes to fire. And no, it’s not what you think. Anyways, her training has been very effective. I can actually feel power from back there when I’m running up a hill.

    After reading this, I will never think about hills the same way again!
    Wendy@Taking the Long Way Home recently posted…Sole sister virtual run recapMy Profile

    September 1, 2015 at 9:30 am
    • Reply suzlyfe

      Hahaha 😛

      September 2, 2015 at 1:19 pm
  • Reply Suzy

    The marathon I’m running in 2 weeks is completely flat, and that’s one thing I’m worried about is that the same muscles will get trashed. The constipated duck saves my ass, literally.
    Suzy recently posted…Heavy PettingMy Profile

    September 1, 2015 at 10:14 am
    • Reply suzlyfe

      Quack Quack.

      September 2, 2015 at 1:18 pm
  • Reply Smitha @ Running with SD Mom

    The second I start to feel tired on a long run, I walk. Kidding! I try one of those mix up or just do a dynamic JUMP. Just to get my legs moving in a different way.

    September 1, 2015 at 10:34 am
    • Reply suzlyfe

      Precisely!

      September 2, 2015 at 1:18 pm
  • Reply Jess @hellotofit

    Girl you know how much I enjoy emphasizing core work and glutes! My knees have felt so much more stable after doing my deadlifts and clamshells.
    Jess @hellotofit recently posted…Link Love #31 and a birthday weekendMy Profile

    September 1, 2015 at 11:12 am
    • Reply suzlyfe

      Oh, most definitely! So beneficial.

      September 2, 2015 at 1:19 pm
  • Reply Farrah

    I may or may not have lost it at the constipated ducks, hahaha. <3
    Farrah recently posted…DIY Green Tea TonerMy Profile

    September 1, 2015 at 2:25 pm
    • Reply suzlyfe

      As long as it works, haha

      September 2, 2015 at 1:19 pm
  • Reply EB @ Running on E

    Yes, let’s talk about butts! Great points about stretching and unlocking while on the run. Too many of us think about stretching only before or after runs but not while actively running. It can be done with a little coordination! 🙂
    EB @ Running on E recently posted…September StrengthMy Profile

    September 1, 2015 at 4:12 pm
    • Reply suzlyfe

      Or even without coordination–sometimes a full body tic works too lol

      September 2, 2015 at 1:18 pm
  • Reply Erin @ Erin's Inside Job

    My butt is one of my favorite places to be sore. I could do butt exercise all day. I need to get back to that.
    Erin @ Erin’s Inside Job recently posted…The City of Sisterly LoveMy Profile

    September 1, 2015 at 5:17 pm
    • Reply suzlyfe

      And you gotta fine one 😀

      September 2, 2015 at 1:17 pm
  • Reply Jill

    I’ll tell you what, I never think to engage my glutes while running. And thanks to my mothers Sicilian genes they are the largest part of my body! Haha. While rehabbing this leg of mine I’m going to focus more on the booty. Thanks Suze!
    Jill recently posted…Beach LifeMy Profile

    September 1, 2015 at 9:12 pm
    • Reply suzlyfe

      DEFINITELY

      September 2, 2015 at 1:17 pm
  • Reply Dannii @ Hungry Healthy Happy

    I needed this. I am awful at any kind of stretching, and I know that I need to to stop myself from getting injured.
    Dannii @ Hungry Healthy Happy recently posted…Comment on Playing With Elephants in Chiang Mai by DanniiMy Profile

    September 2, 2015 at 2:50 am
    • Reply suzlyfe

      Hopefully it helps!

      September 2, 2015 at 1:17 pm
  • Reply Deborah @ Confessions of a Mother Runner

    My trainer and I have been talking about this for years. It is really hard for me to engage my glutes while running. I can do it during lunges and bridges and everything else but never feel it during runs. Would love a little bigger booty too 🙂
    Deborah @ Confessions of a Mother Runner recently posted…Reset & Refocus SeptemberMy Profile

    September 2, 2015 at 6:41 am
    • Reply suzlyfe

      Jlo booty? The only problem is that regardless of how big your booty is, if it doesn’t work for you, it doesn’t do you any good!

      September 2, 2015 at 1:16 pm
  • Reply Annmarie

    AWESOME advice, Suz! My marathon course is “flat” i guess so I will definitely need to work on engaging my glutes as I run! Thanks so much for linking up <3
    Annmarie recently posted…18.12 Challenge Race RecapMy Profile

    September 2, 2015 at 6:52 am
    • Reply suzlyfe

      xoxoxo

      September 2, 2015 at 1:15 pm
  • Reply Tamieka@ Fitballingrunningmom

    GREAT POST!!!

    Totally need to be more focused on this!!! Between glutes and hamstrings-I am not good at activation!

    Thanks!

    September 2, 2015 at 8:49 am
    • Reply suzlyfe

      Sure thing! I hope it helps!

      September 2, 2015 at 1:15 pm
  • Reply Sara @ LIfe Between the Miles

    I love this post because from all my years in PT, I learned I actually don’t engage my glutes at all when I run (what??)) I was shocked to learn that and have been trying to get better at doing exercises to help but for so many years my body has found ways around activating them that it is REALLY hard to activate them now….but, alas, I will keep trying!

    September 2, 2015 at 9:44 am
    • Reply suzlyfe

      This won’t solve things, but I think it might help!

      September 2, 2015 at 1:15 pm
  • Reply Angelena Marie

    I know that this is something that I need to work on! My hamstrings are always tight, but it takes a lot to get my glutes engaged. I will have to add these to my warm up for my leg day workouts!
    Thanks for linking up!
    Angelena Marie recently posted…Wild Workout Wednesday + September Goals & AM Fit Girls + Killer Abs WorkoutMy Profile

    September 2, 2015 at 10:27 am
    • Reply suzlyfe

      Thank you for hosting! I think it is something that we all need to work on!

      September 2, 2015 at 1:14 pm
  • Reply Anna @ Piper's Run

    You know how I feel about my glutes after having my hammy injury! Oh man, I focus more on my glutes now then ever before – you’d think I’d have a bigger booty – must work a little harder 😉
    Anna @ Piper’s Run recently posted…Started September Off with a BANG!My Profile

    September 2, 2015 at 1:35 pm
    • Reply suzlyfe

      It’s not the size that counts, it’s how you use it 😀

      September 2, 2015 at 1:38 pm
  • Reply tess

    I need to work on mine more. Im always worrying aboout my arms instead.
    tess recently posted…Friday Favorites: Obsessed with Juice; Liking Avocados; Becoming a Coach and More.My Profile

    September 4, 2015 at 11:37 am
    • Reply suzlyfe

      Bootybootybootybooty rockin everywheyah!

      September 4, 2015 at 2:01 pm
  • Reply jill conyers

    Great info! I had a running assessment done last year and my glutes were a topic of conversation as in how to engage them more when I run. Have an awesome weekend!
    jill conyers recently posted…10 Delicious Pumpkin RecipesMy Profile

    September 4, 2015 at 4:00 pm
    • Reply suzlyfe

      Who doesn’t like to talk about their ass with a complete stranger!

      September 8, 2015 at 1:14 pm
  • Reply Sue @ This Mama Runs for Cupcakes

    Great post. I’ve tried all of these and I still dont feel like I’m engaging, I’m not sure why!
    Sue @ This Mama Runs for Cupcakes recently posted…Enduropacks Review: A faster way to recover from your high intensity workouts?My Profile

    September 4, 2015 at 7:28 pm
    • Reply suzlyfe

      One of the things that I do is a) my runner warm up (search it from last year) and also try clenching your butt cheeks as you run. It really will help!

      September 8, 2015 at 1:15 pm
  • Reply Carla

    Once upon a time I worked in the bodybuilding world. It was during the heyday of bobble head dolls and we created muscle bottles. Bobble head dolls of professional male bodybuilders.
    All that to say I think I know that guy pictured in your post!!!
    ( insert laughing/crying from laughing emoji)
    Carla recently posted…One year. 75 times.My Profile

    January 25, 2017 at 5:33 am
    • Reply suzlyfe

      HAHAHAHAHAHAHAHAH
      amazing. AMAZING

      January 27, 2017 at 10:09 am
  • Reply Lisa @ Mile by Mile

    I was just laughing at your reply to my comment above about the constipated duck:) My glutes still like to get lazy…I dont think that will ever change but at least theres lots we can do to keep them working!
    Lisa @ Mile by Mile recently posted…8 Ways for Runners to Improve MobilityMy Profile

    January 25, 2017 at 5:46 am
    • Reply suzlyfe

      I think it is actually more of a diarrhea duck mbut I don’t think that has the same ring…

      January 27, 2017 at 10:09 am
  • Reply Lacey@fairytalesandfitness

    I wouldn’t say I have any glute issues. But that part of my body is one of the sorest after a run. I like getting a professional massage and they get all the kinks out that’s for sure.
    Lacey@fairytalesandfitness recently posted…The Shamrock StruggleMy Profile

    January 25, 2017 at 5:59 am
    • Reply suzlyfe

      oooooohhh yes. Nothing like a good booty massage!

      January 27, 2017 at 10:08 am
  • Reply Deborah @ Confessions of a mother runner

    my trainer and I have talked about this quite a bit over the years. I can feel my glutes when I do squats and other things but I know I don’t activate them enough while running. thanks for the reminder
    Deborah @ Confessions of a mother runner recently posted…Running Mistakes I Make Over And Over AgainMy Profile

    January 25, 2017 at 6:26 am
    • Reply suzlyfe

      Gotta squeeze em! lol

      January 27, 2017 at 10:08 am
  • Reply Jenn @ Run With Sole

    Dead butt syndrome is a thing. I often have runners “prime” the muscles before their workouts with drills and simple strength moves to activate the glutes and hamstrings. It makes a huge difference!
    Jenn @ Run With Sole recently posted…Strength Every Runner Should Do: The BridgeMy Profile

    January 25, 2017 at 6:40 am
    • Reply suzlyfe

      Love me my pre run RDLs!

      January 27, 2017 at 10:08 am
  • Reply Kimberly Hatting

    hmmmmm…this is looking and sounding a tad bit familiar….. 😉
    Kimberly Hatting recently posted…Stella vs. ‘Milly Interval Extravaganza WorkoutMy Profile

    January 25, 2017 at 6:52 am
    • Reply suzlyfe

      What? You? never…

      January 27, 2017 at 10:07 am
  • Reply Julie @ Running in a Skirt

    I absolutely need to add these to my routine! I’ve been feeling it!
    Julie @ Running in a Skirt recently posted…Healthy Greek Yogurt GuacamoleMy Profile

    January 25, 2017 at 6:59 am
    • Reply suzlyfe

      I bet you have a lovely little rump 😀

      January 27, 2017 at 10:07 am
  • Reply Laura @ This Runner's Recipes

    PREACH. I actually have decently strong and activated glutes because I stay so diligent about activating them. I think doing Pilates for as long as I have been running helped!
    Laura @ This Runner’s Recipes recently posted…Favorite Winter Running Gear {Run It}My Profile

    January 25, 2017 at 7:15 am
    • Reply suzlyfe

      I love pilates for this! Many of my other moves are pilates inspired!

      January 27, 2017 at 10:07 am
  • Reply Debbie @ Coach Debbie Runs

    We’re all about the butt today! I do love how our posts compliment each other! Great advice!
    Debbie @ Coach Debbie Runs recently posted…Improve Your Running By Activating Your GlutesMy Profile

    January 25, 2017 at 7:36 am
    • Reply suzlyfe

      Great minds, totally!

      January 27, 2017 at 10:06 am
  • Reply Ange // Cowgirl Runs

    While I have all of zero evidence to support this, I’m a big believer that a LOT of running injuries are caused by weak glutes/hips. AKA – every injury I’ve ever sustained. Now that I’m leading a running group, I’m definitely focused on helping people know how to use those muscles so they don’t get injured.
    Ange // Cowgirl Runs recently posted…My Experience at Revive Lifestyle FitnessMy Profile

    January 25, 2017 at 9:50 am
    • Reply suzlyfe

      There is tons of evidence out there, don’t you worry about it! And I am proof positive…

      January 27, 2017 at 10:06 am
  • Reply Suzy

    I’d give anything to spot you mid-long run, flexing your ass cheeks back and forth.
    Suzy recently posted…We’ll All Have AnotherMy Profile

    January 25, 2017 at 9:54 am
    • Reply suzlyfe

      I’ll flex for you any day.

      January 27, 2017 at 10:05 am
  • Reply Jo @ Living Mint Green

    I second Suzy’s comment. I would pay good money to see you flexing your butt mid-run. I *think* my butt is strong and mostly engaged now? I’ve actually gotten REALLY good about strength training lately – yay me! I’ve had a chronically tight left hamstring for months though. It’s not debilitating, but it’s annoying. Any ideas what my deal is? Fix my life!! I’ve also been having some inflammation issues with my big toe joint since last summer – pounding the pavement too hard/too fast. I’m not running more than 5 miles at a time now because anything past that seems to make it flare and swell a bit.
    Jo @ Living Mint Green recently posted…Weekend: All the fitness & all the foodMy Profile

    January 25, 2017 at 10:24 am
    • Reply suzlyfe

      It is everything. ;D It is amazing all the problems that small imbalances can create–from your bum to your toe!

      January 27, 2017 at 10:05 am
  • Reply Nicole @ Fitful Focus

    Strong beauty. Strong life. haha

    January 25, 2017 at 11:03 am
  • Reply Annmarie

    Oh man, I used to get an earful about glute engagement from my husband. Now I give my clients an earful about it 🙂
    Annmarie recently posted…How to Maximize Workout Recovery TimeMy Profile

    January 25, 2017 at 12:32 pm
  • Reply Laura

    This is such awesome info! I have lots of hills around me so it hasn’t been an issue but just this afternoon I was running with a client you gets a lot of calf issues and I’m sending this over to her. It’s amazing how all those little muscles are connected and affect each other.
    Laura recently posted…Use low-monotony weeks to improve your fitnessMy Profile

    January 25, 2017 at 12:53 pm
    • Reply suzlyfe

      She definitely is going to want to work on this–and loosening up her hamstrings to help that work!

      January 27, 2017 at 10:01 am
  • Reply Michelle

    Great tips. I’ve never had many glute issues. Achilles and knee, all. the. time!
    Michelle recently posted…The Final FINAL CountdownMy Profile

    January 25, 2017 at 1:28 pm
    • Reply suzlyfe

      Might as well go for broke, right?

      January 27, 2017 at 10:01 am
  • Reply Rachel

    I love how we’re all focused on glutes and hills today! Glutes are absolutely my weakness. I blame weak glutes for all my injury woes.
    Rachel recently posted…Hill Repeats and a Heart Pumping Treadmill WorkoutMy Profile

    January 25, 2017 at 3:31 pm
    • Reply suzlyfe

      Bum ba bum bum bummmm

      January 27, 2017 at 10:00 am
  • Reply Ellen @ My Uncommon Everyday

    Laughed at your A’s/C’s comment 😂 And yes, I have lazy glutes, but I actively try to change that. If I could juuust loosen my hip flexors, I’d feel even better.
    Ellen @ My Uncommon Everyday recently posted…Five Friday Favorites 01/20/17My Profile

    January 25, 2017 at 7:35 pm
    • Reply suzlyfe

      Us all. But your hip flexors are ones for the books.

      January 27, 2017 at 9:58 am
  • Reply Michelle @ Fruition Fitness

    Luckily I don’t get injured, but I KNOW a weakness of mine is engaging my glutes! Hopefully my CrossFit challenge will strengthen them and I’ll work to engage them this season!
    Michelle @ Fruition Fitness recently posted…10 Simple Tips for a CrossFit NewbieMy Profile

    January 26, 2017 at 4:03 pm
    • Reply suzlyfe

      I definitely thiink it will help!

      January 27, 2017 at 9:39 am
  • Reply Ilka

    So true Susie, I totally know when my glutes are in bad shape – I don’t feel them! I always try to find the wording for it and you just hit it spot on! I add high knees to my runs here and there and I know I look totally ridiculous to everyone passing by…
    Thanks for the link-up!

    January 26, 2017 at 7:40 pm
    • Reply suzlyfe

      Thank you for linking up always! And yes-it is the LACK of feeling them that is the indicator!

      January 27, 2017 at 9:35 am
  • Reply Ariana

    YES! This is so important. I’d say 99% of the runners I work with come to me with weak glutes or an inability to fire them properly. Even my non-runners come to me with glute issues that have manifested in other problems. Thanks for spreading the good glute activation word!

    January 27, 2017 at 1:31 pm
    • Reply suzlyfe

      Hey, there is a positive reason to have a healthy butt fixation!

      January 28, 2017 at 10:26 am
  • Reply Lauren

    Besides my weak hips, my PT has had me not so shockingly focus on engaging my glutes and squeezing them as I run a bit. Definitely something I try to periodically do now throughout my run/walks.
    Lauren recently posted…Injury Update #2: Stress Fracture Recovery BeginsMy Profile

    January 29, 2017 at 12:39 pm
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