My greatest wish for Superior Running Medicine is to help my clients run happily and pain-free for as long as they want to. (Both in terms of miles on a given day and for years of their life!) There are lots of services I can provide to make that happen. But I am going to start with the single most important one I can think of: “Glute School”.
Our “glutes” or our gluteal muscles have important jobs. And even though according to a Washington Post survey, Americans spend an average of 6.5 hours a day sitting on their glutes, that is quite possibly their least important job.
Most folks are familiar with the big guy, the Gluteus Maximus. The gluteal group also includes the Gluteus Medius and Gluteus Minimus. Our big glute muscles and our big brains are two of the most important things that set us apart from the cute animals pictured at the top of this post. The gluteal group helps us to walk upright on two legs and they are also stabilizers when we run.
When I first began working with collegiate female cross country runners, I took an injury prevention program that was designed for preventing ACL injuries and I adapted it to prevent issues like “Runner’s Knee” (Patellofemoral Pain Syndrome”) and IT Band Syndrome. Almost immediately after introducing the program, the athletes affectionately named it “Glute School”.
The primary goals of Glute School are to (1) reduce knee and lower leg injuries by (2) strengthening the muscles that extend, abduct and externally rotate the hip, and (3) making sure the body can do this on one leg when we are running!
Just like with every type of exercise program, it is important to start Glute School with the basic movements and then gradually progress in difficulty. The video library I will share here is of the Level 1 exercises that can safely be done on your own as activation prior to a run. Please see the YouTube link below! The Level 2 and 3 exercises will be available to clients of Superior Running Medicine as part of an exercise prescription or injury prevention package.