You’ve probably noticed the trend of wanting a bigger butt aesthetically. This post goes past the looks and into more of why it’s best to have a strong back side for athletic purposes. And if your booty gets bigger as it gets stronger then it’s a win-win, right? But really, why does having strong glutes even matter as a runner?
Stability and Support
Being one of the biggest muscle groups it’s no wonder the glutes require consistent training to help you be your best as an athlete. One of the most important elements that the glutes bring to the table is making the hips stable during normal everyday functions and athletic movements. They are also a part of the system that keeps you upright and able to move.
This may come as no surprise – BUT – the more you sit, the more likely it is that your glutes are inactive. This means the other muscles that take part in the movement become overactive, pretty much taking the job of the glutes so they don’t have to do any of the work. This is no good and can lead to a series of issues and injuries (especially as a runner).
Prevent Injuries
The International Sports Science Association (ISSA) identifies strong glutes as one of the main contributors to preventing knee and back pain. Even weak ankles, shin splints, and hip pain can all come from weak and inactive glutes! A common issue that arises in runners is iliotibial-band syndrome, which can also be prevented by working your glutes.
If your glutes are inactive during your run this means that your hamstrings, quads, and calves are doing more work than they need to and becoming overactive. The strongest muscle will do the majority of the work. To prevent injury you want one of your biggest muscles (glutes) to play their part, not just sit back and relax!
Increase Power and Performance
Athletes with stronger glutes are not only faster, but function more efficiently. You know as well as I do how important efficiency is as a runner. According to Runner’s World, research showed that elite sprinters had 45% larger gluteus maximus muscles than a non-sprinter control group. This solidifies how important strong glutes are for speed and efficiency. As they say, “big butts don’t lie.”
Okay, Now What?!
You should now have some insight into how important it is to not leave your glutes behind (you love my Dad jokes). Here is a great article by ISSA on some examples of glute strengthening exercises to get you started on your quest for bigger, stronger, more efficient glutes.
Cheers to making glutes the way I like my coffee – STRONG,
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Thank You Nicole for your contribution! I think this was an excellent article that most runners need to read.