Episode 23 - How to Activate Glutes for Runners: Master Lengthening and Strengthen Your Stride

Episode Summary:

In this episode, Alison discusses the importance of glute activation for runners, emphasizing the need for proper glute engagement through lengthening, not just squeezing or external rotation. She critiques common exercises like hip thrusts and clamshells for missing the essential step of finding length in the glutes, which is crucial for effective running mechanics. Alison introduces her free, revamped "Glute Accelerator" course, designed to help female runners build stronger glutes by teaching them how to load through length and efficiently use their glutes during their stride.

Key Takeaways:

• Hip Extension vs. Knee Extension: Effective glute activation occurs when hip extension happens before knee extension, helping runners use their glutes more efficiently to propel themselves forward.
  
  
• Movement Through Rotation: Running involves significant body rotation, and mid-stance is where glute activation is strongest, as the glutes stretch and load to create power for the next phase of the stride.
  
  
• Glute Activation in Stride: The most glute activity happens from landing to mid-stance, where the glutes lengthen. Afterward, during the second half of the stride (heel lift to toe off), the glutes contract to propel forward, relying on the initial lengthening.

Time Stamps:

[00:00] - Introduction & Glute Activation Overview

[03:55] - The Misconception of Glute Activation Exercises

[08:10] - The Concept of Loading Through Length 

[13:00] - Glute Activation in the Running Stride

[16:00] - Glute Accelerator Program and Key Takeaways

Resources Mentioned:

• Glute Accelerator: A FREE 7 Day Crash Course on Building Strong Glutes for Female Runners (new and improved beginning January 27th).

Quotes:

• "Running is rotation... this is the coolest part about the way humans move and run."
• "True glute activation is finding that length... and then it really has no option but to contract."

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