Strong, healthy glutes are essential for running; they are the primary driver and power source. Yet, sometimes despite their good health and adequate strength, they fail to perform. The main culprits are sleepy glute muscles and an unstable platform.

Read Coach Amy's two-part series, How to Fire Up Your Glutes, to get the most out of this powerhouse. In this article, she explains how glutes can fall asleep on the job and how to wake them up.

Sleepy Glutes

Physical therapists refer to strong and healthy glutes that are not firing as "sleepy" glutes; the muscles are not adequately receiving the message from the nerves telling them to contract. This condition is frustrating for runners who dedicate hours to strengthening their glutes in the gym. Fortunately, there is a way to wake up these muscles by activating mechanoreceptors.

Mechanoreceptors are special cells in joints, skin, muscles, and tendons that sense pressure, vibration, tension, and touch. When stimulated, they can elicit a muscle contraction. A perfect example is when the doctor hits your knee tendon with his little hammer, and the quadriceps muscles contract, causing your leg to kick. Below are two proven ways to activate the mechanoreceptors in your glutes. And no, you don't hit yourself with a hammer!

Touch

Rub, scratch, or lightly tap your glutes for 10-20 seconds. These muscles take up more real estate than you might think. The Gluteus Maximus, your largest glute, is sketched in red in the drawing above. It starts at the waist and inserts below the top 1/3 on the side of the thigh. The arrow indicates the insertion point. Look how far it is below the orange running shorts.

Mobilization

Move your thigh/hip in all three planes (see bullet points below). You can do these with your foot planted and with the foot off the ground. Perform smoothly with control and within your available range of motion. Avoid stretching or pushing into the outer limits, and do not bounce. Repeat 4-6 times each.

Clockwise
Counterclockwise
Forward and backward
Side to side

Poor performance and injury are at risk if strong glutes are "falling asleep" on the run. Use touch and mobilization techniques pre-run and during a run, especially if you feel them disconnect. The slight pause in your workout is worth it!

Two other factors affect the ability of healthy, strong glutes to do their job: a stable platform and hydration. Subscribe to Running Tips for the conclusion of Coach Amy's series, How to Fire Up Your Glutes Part Two: Create A Stable Platform. Learn how hydration plays a role in running form and activation of muscles in a podcast episode of the Coach Amy and Coach Liz Show - Coming Soon!

Need help with your run form, glutes, or hips? Schedule a Run Evaluation with Coach Amy.

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