How to Use Your Glutes When Running - Glute Activation for Runners

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Күн бұрын

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@JamesDunne 4 жыл бұрын

*WATCH NEXT - Examples of exercises for each stage of glute training mentioned in this video:* kzbin.info/www/bejne/gqK9nJaFrpx_jac

@ursulamcgouran9766 2 жыл бұрын

This video is really helping me to overcome lower back pain due to an unstable pelvis. The pelvic tilt and swinging my legs forward to sustain cadence has been so helpful - thank you!

@Yescorpey 3 жыл бұрын

Great information, personally I think it could have been 10min shorter and to the point. Visual aids would have been great too.

@piotrrostow 5 ай бұрын

Harsh that

@hsaccount_ 4 ай бұрын

Thought the same thing.

@nat.serrano 4 ай бұрын

Can you please summarize it for me? Dont want to watch 20 mins

@Kat-fd7ff Ай бұрын

you're here for a reason, and he's giving you this info for free. maybe be a little more appreciative

@reformed_attempt_1 Ай бұрын

@@Kat-fd7ffthey're giving feedback for free. maybe be a little less sensitive

@martinmcgragh8384 4 жыл бұрын

This video has helped me better understand why an anterior pelvic tilt stops from using effectively the glute muscles. In addition I had never heard of the crossed extensor reflex and now I understand the relevance of the conscious knee drive to get the hip flexion. I will add those hill repetitions to promote better form. Thank you for this very clarifying video!

@NoNameNoLastName 4 жыл бұрын

Your channel should be mandatory subscription to all runners.

@MaeglinIX 5 жыл бұрын

When I started watching your channel I was over striding badly and it was causing a lot of shin pain from controlling the forefoot. When focusing on a neutral footfall I found that I was really limited in being able to extend at my hips. My abs and glutes were weak and unstable, and my hamstrings and adductors were tight. I've gently worked on these issues for the last couple years with a vatiety of both functional and activation exercises like you mentioned and I think my stability while running has really improved.

@whycantiremainanonymous8091 4 жыл бұрын

10:20: That bellybutton tip has worked wonders for me. Tried it for the first time this morning and shaved a minute and a quarter off my 10k PB (and that was meant to be, and felt like, a leisurely paced recovery run)!

@JamesDunne 4 жыл бұрын

Fantastic! I’m so glad it helped 🏃🏻💨

@bev9708 4 жыл бұрын

@@JamesDunne Couldn't agree more, those seemingly little tips you give are exactly the things are are making a world of difference with my running... not only for increasing speed and/endurance, but especially for my sheer pleasure of running, which to me is by far the most important thing... to just love running and truly appreciate just being out there!!! Thank you James!!

@petemitchel9191 3 жыл бұрын

Great video. I think you nailed it. Even for those who aren’t avid runners. People forget strength comes from being able to activate the muscle itself. Otherwise your just adding to the issue. ✊🏿

@jasonree 5 жыл бұрын

Awesome advice. I am currently working with my physio on engaging my glutes, after picking up an injury marathon training. When I am able to engage my glutes, it definitely feels different. I have an imbalance, where my hips flip out on one side, which has caused a hip-flexor problem and has caused my body to over compensate just about every where else! You provide some excellent resources to supplement my physio, it really has helped me. I can tell the difference with glutes engaged, it feels like running lighter, similar to what you mention in the video. Thanks for your advice and all the videos.

@ericchevalley 4 жыл бұрын

This is really good. At the moment, I am trying to get back in condition, so my HR didn't get too high as soon as I do bigger stride because I'm using my glutes and knees higher. But it harder to run with proper form as slow speed. I just need to be patient, I guess. I like you video analyses. I learn a lot.

@no79way 4 жыл бұрын

Some visuals would greatly be appreciated 👍👏🏻👍

@JamesDunne 4 жыл бұрын

Sure - I wish I had included some visual examples. Here's a video that demonstrates the types of glute exercises for each stage: kzbin.info/www/bejne/gqK9nJaFrpx_jac and here's a video that explains the running technique for better glute activation: kzbin.info/www/bejne/Z4qbaoiAfsd2fac Hope that helps!!

@no79way 4 жыл бұрын

James Dunne thanks 🙏 you are doing a great job and I love your channel ✌🏻

@alankennedy86 5 жыл бұрын

Thanks for the excellent video. I've recently learned to increase cadence with shorter strides. After watching, I think focusing on lifting my feet and knees slightly more will take me to the next level.

@gramstalex 4 жыл бұрын

Thanks for the videos James. I've checked a lot of mixed information, but you provide it clear and proper. Keep up the good work!

@JamesDunne 4 жыл бұрын

Thanks, Alex! Glad you're enjoying the videos. I appreciate the support :)

@s-rf7zc 8 ай бұрын

Sir is there any way I can contact you so you can see and suggest correction in my running mechanics ? @@JamesDunne

@nathantherunner 3 ай бұрын

@@s-rf7zc i know its been 5 months sense you said this but he does offer an option to send in your running videos for review

@AlejandroMartinez-up9lq 5 жыл бұрын

This was great! It was a bit difficult to picture without any visuals for me. Thank you for sharing!

@JamesDunne 4 жыл бұрын

Glad you enjoyed the video! I agree - I wish I had included some visual examples. Here's a video that demonstrates the types of glute exercises for each stage: kzbin.info/www/bejne/gqK9nJaFrpx_jac and here's a video that explains the running technique for better glute activation: kzbin.info/www/bejne/Z4qbaoiAfsd2fac Hope that helps!!

@sergiothephotographer 4 жыл бұрын

Great video!! I needed this today, my glutes are coming back!!

@JamesDunne 4 жыл бұрын

Thanks, Sergio! Glad the video was helpful!

@leroyrizzo7292 Жыл бұрын

Very informative video, This is helping my lumbar herniated disc while running

@m.dykhoff9988 4 жыл бұрын

It is my very first comment on you tube. Just want you to know that in my opinion you are doing a really good job here. Thank you.

@steveokeefe9905 4 жыл бұрын

I’m a level 4 Sports Massage Therapist currently studying for level 5 Diploma including gait analysis. Your videos are really useful, so much so that I am inspired to take that study further into running gait analysis qualification as well as reviewing my own running form. thank you👍

@veganbodybuilding 4 жыл бұрын

Where are you doing your level 5? I have been interested in taking things further, but haven't really found a way?

@steveokeefe9905 4 жыл бұрын

veganbodybuilding At the Cotswold Academy Cirencester.

@veganbodybuilding 4 жыл бұрын

@@steveokeefe9905 thanks I will check it out....although doing anything other than online education is unlikely for a while yet 😞

@zepols86 4 жыл бұрын

this is perfect information, exactly what I was doing, trying to strengthen without making the neuromuscular connection.

@JamesDunne 4 жыл бұрын

Thanks! Hope this is the missing link for you! Good luck 😃

@luismiguelfilho7494 2 жыл бұрын

Muito obrigado pelos seus vídeos. É muito bom ouvir um profissional que também corre. 🚀🏃🏽‍♂️💨🇧🇷

@TheDeterminedRunner 4 жыл бұрын

Very popular topic James, i get various injuries due to my glutes not doing what they should do, so thanks for this video 👍🏃

@Bentan_concur 4 жыл бұрын

This is super helpful James, thank you very much

@irishickson7311 5 жыл бұрын

Thanks for this. For years I've had runners knee but it wasn't so bad so I didn't address it. Around February I decided to join a gym to help with my knee. Did loads of deadlifts, squats and leg presses for about 2 weeks and fucked it all up. Stopped those intense ones but carried on going to the gym and it didn't get better and I haven't ran since. Finally I realised it was time to stop properly and my knee is starting to have no feeling at all when I walk (so better). After hearing what you said about skipping the parts where you have to learn to use your glutes I definitely feel this is where I went wrong and doing simple side leg lifts has been helping get my strength back. Also physio told me my knee cap comes out of groove at a point when my knee bends. So just want to say thankyou for this video and also the ones about the foam rollers because I'm finally starting to see improvement. I'm also thinking about starting the kinetic revolution runners knee training programme (do you think this suits me?)

@markv2087 4 жыл бұрын

Iris Hickson I'm also experimenting. Do your knees float in inward (medially) when you run? If so, have you tried foam rolling your *inner* hip flexors (inhibit them) combined with clamshell exercises targeting the glute medius (activate them)?

@mthrash7 5 жыл бұрын

This is something i know i need to work on but would have liked to see examples in addition to descriptions. Thanks!

@JamesDunne 5 жыл бұрын

Thanks Michael! Did you download the exercise sheet in the description? That should give you some good examples to work on 👌

@MultiSpaniels 5 ай бұрын

Awesome information... can't wait to get out there an applied them

@benjanson7484 5 жыл бұрын

I believe what you are saying, I have severe hip drop due to lateral pelvic tilt and weak and unbalanced glutes, physio gave me one legged squats pushing a ball into the wall with your glutes and while it worked the glutes hard they still have no control, went to a chiropractor about my lateral pelvic tilt and he gave me glute exercises from his Pilates instructor days and the control the give your glutes is far superior to one legged wall squats

@andrewmason4004 4 жыл бұрын

Struggling to watch this video after the one (just released) that linked me to it. I will come back to it, because I think there is some really good stuff in here for me (I have been told I have very tight hip flexors) but too many words and too much thought required to distill the info right now.

@Dylaneilton62 4 жыл бұрын

Pelvis position... Nailed it. Probably the main problem, you could be doing strenghtening your glutes etc ( sometimes you would actually be working on the wrong muscle without even realising it, like it often happens whenever you wanna work on the glute med: tfl takes over, especially if you're not aware at all about your own body), if you dont know how to get a neutral position... You're screwed :) usually people have that anterior pelvic tilt, therefore they need to learn on how to posteriorly tilt the pelvis. For those who dont know much about the feeling it gives: you wanna feel like you're sitting on your ass while... standing :) and bam, the posterior chain becomes activated, glutes, hamstrings, calves, even your feet work better and feel lighter. You become more stable. As a muay thai practitioner, lemme tell you this : you cant kick with that anterior pelvic tilt, you'd lose your balance trying 😅 Same thing when you're at the gym, gotta get that neutral position, brace the core, and breathe perfectly ✌️ Great video mate, and nice channel, subscribed ✌️

@anth5122 3 ай бұрын

I’m a keen 62yr old runner having done many half marathons didn’t realise how technical running is

@Strizzle81 2 жыл бұрын

Great topic...it would be super helpful if you physically demonstrated what you're talking about in your video. The visual component is what makes youtube awesome for teaching.

@giovannasculli5073 4 жыл бұрын

Thank you very much James!

@johnogaage 4 жыл бұрын

Always great videos, thanks👍 Only the background music is a little distracting. 🙏🙄

@JamesDunne 4 жыл бұрын

Thanks, Allan! I agree. Need to figure out the appropriate levels for background music... and where it’s just not needed! I appreciate the feedback!

@stuartfinnes1627 4 ай бұрын

Thanks

@JamesDunne 4 ай бұрын

Thank you, Stuart!

@tickynimbalkar8708 4 жыл бұрын

Hi Really like your videos and a lot to learn but in this particular video on Glutes I needed more detailed study like example with a student and what exactly you mean while you make your student do. It would be more easy to understand. Thank you

@johnsmith-eu8qv 3 жыл бұрын

Good! very good James 👍🏻

@MostAdmiredRelative 4 жыл бұрын

I’m a visual learner. Any recommended videos that show what you are describing while describing?

@JamesDunne 4 жыл бұрын

Sure! This kzbin.info/www/bejne/gqK9nJaFrpx_jac and this kzbin.info/www/bejne/Z4qbaoiAfsd2fac should both help :)

@justinmcmurray 8 ай бұрын

I know in a previous video you mention to keep your head up, should back/relaxed and your ears aligned with your shoulders. Is this also another technique to keep your core engaged so you are using glutes? I've noticed when my head is leaning forward and my pelvis is forward that I am using more of my quads rather than my glutes.

@processingbenefitsbt6306 3 жыл бұрын

Wow very good idea I hope that you are experiencing

@rosemariecoradinfiguera6073 4 жыл бұрын

Very helpful.....thanks

@stevetenenbaum7308 10 ай бұрын

Great video.

@richardsimkiss 5 жыл бұрын

James, when you speak of hill sessions - what sort of gradient hill are we talking about? Do we mean a steep hill (like 10%)? or just a gentle rise nearer say 2%? (I'm not intentionally asking for a specific definition here, just trying to give some context). I typically avoid hill sessions at all costs! (shame!)

@Deadbuck73 5 жыл бұрын

Richard Simkiss I’m lucky that about a mile from my house is a “2%” type hill... more of a gentle slope... that I use often for hill repeats... it’s about a quarter mile long... then at about 3 miles I have a much steeper hill that is a little less than a quarter at its steepest but mellows out as you get past the quarter mark but continues upward for another quarter or more... haven’t used the second for repeats but others do... this may be the summer for me to do it!

@jamaleddine8293 3 жыл бұрын

You're great man, if there is any chance to cover videos on running biomecanics .

@leeshorrock3365 4 жыл бұрын

This is a fantastic video . I now can make sense of what my physio has been telling me . Basically my glutes and quad muscles on the right are not firing properly due to old injuries and have to get them activating again before I start strengthening up . So can you do both activating and strengthening exercises together in a work out or is it best to a steady progression from activating to strengthening over time ???

@desmondsigamoney1438 4 жыл бұрын

Thank you for your videos. Are there spider taping techniques to lift the pelvis as described

@gautamnagvekar9934 Жыл бұрын

Superb

@leroyrizzo7292 Жыл бұрын

do you have any lumbar core strengthening exercises for herniated disc recovery?

@johnogaage 4 жыл бұрын

Mayby you could make a vlog about psoas Strength and how to activate it during running a Kind of a opposite vlog from this, thanks👍

@TheKuleflux 4 жыл бұрын

Hi James, Really good video. I have been recovering from a hamstring tear and found that shin muscles really are hurting when I run on flat. This does not happen on hills or downhill. I have tried to analyze what I am doing wrong but it seems that my shoddy leg does not come through quick enough as I think my hamstring is being protected to stop the action just before the strike. This in turn creating muscles to work that doesn't usually work. I would love to hear what you have to say or if you can steer me in a good direction I would be very grateful. Cheers

@iftomatosareafruitwhyisntk4038 5 жыл бұрын

Great video

@JamesDunne 5 жыл бұрын

Thanks!

@larawines4875 3 жыл бұрын

Can you tell me where to find Info on the 30 day challenge?

@davidw3260 3 жыл бұрын

I couldn’t find a link to the download, could you please provide it here?

@mcs3015 4 жыл бұрын

What video is the "yesterday" clip you reference for mobility? Looking at this four months after it read posted, and I can't figure out which that would be. But it sounds like it would be really useful. Thanks!

@rossfripp4503 4 жыл бұрын

Hi Jamie, the link to the free download no longer works. Have you got another way to access it? Thanks!

@harleychamberlain4169 3 жыл бұрын

Very 👍

@StuClifton 5 жыл бұрын

Hi James, what about those who tend to "sit back" into a posterior pelvic tilt and break the posterior chain that way?

@kumars8997 4 жыл бұрын

Sir uhm from India please help me on 1600 metre routine

@discover-titan 5 жыл бұрын

Man talks sense

@gmbodily1924 5 жыл бұрын

Hi I was just wondering if in the future I wanted to get into a job like yours and biomechanics how would I do it ?? Might be a little late for myself but I’m sure that other teenagers would be interested

@JamesDunne 5 жыл бұрын

My route into what I'm doing now was to get a degree in Sports Rehabilitation. Where are you from?

@gmbodily1924 5 жыл бұрын

That’s interesting. I’m from the UK. Did you have to do what would have been the equivalent of an A-level in sport science first? I guess you could do it through the OU as an adult....

@JamesDunne 5 жыл бұрын

Not sure about OU, but you can find entry requirements to the course I did here: www.stmarys.ac.uk/undergraduate/sport-rehabilitation#entryrequirements

@MP-hr7sj 4 жыл бұрын

is there anyone watching that cannot feel one of the glutes ? i have a glute imbalance, and always when I train my glutes, i can only feel the exercise in the left one. does anyone know how to fix this ?