Running is a full-body exercise, and many people think that the legs are the most critical part of running. However, scientific research and expert opinion are gradually revealing the fact that a strong hip is just as crucial.
Many running enthusiasts and professional running trainers fail to fully appreciate the importance of the hip muscles. The gluteal muscles play a significant role in maintaining balance, controlling gait, and stabilizing the hip joint.
Especially when running long distances or at high intensity, strong hip muscles can effectively disperse the impact and reduce stress on the knee joints and spine. Many kinesiology experts have proven that the hip muscles are a key player in the prevention of running injuries.
In fact, the strength of your hip muscles is not only related to the efficiency of running, but also affects the quality of daily activities, such as going up and down stairs or jumping over obstacles. In addition, effective hip training can also prevent the deterioration of muscle function due to prolonged sitting.
Therefore, every running training plan should include specific exercises for the hips to ensure maximum exercise results and minimized running injuries.
Analysis of the structure of the buttocks
In running and many other sports, the role of the hips is often overlooked. This area is made up of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus, which are essential for the efficiency and safety of running.
1. The gluteus maximus is the largest muscle in the buttocks and is located on the outside of the buttocks. It is mainly responsible for the abduction and rotation of the buttocks, but also participates in the extension of the thighs. This allows the glutes maximus to play a central role when running, helping to propel the body forward and providing stability to prevent excessive stress on the knee joint and lower back.
2. The gluteus medius is located above the gluteus maximus and slightly laterally. This muscle is mainly responsible for controlling the stability of the hip joint, especially during the one-leg support phase, such as when one foot is off the ground. Strengthening the gluteus medius is essential for maintaining a good running posture and reducing pelvic crookedness, helping to avoid running injuries caused by this.
3. The gluteus minimus is a layer located deep in the hip, which is also involved in the stabilization of the hip joint. Although small in size, the gluteus minimus plays an integral role in preventing hip inversion and supporting hip balance in lateral movements.
The synergy of the three not only optimizes the kinetic efficiency of running, but also effectively disperses the impact and reduces the risk of injury. Therefore, in order to keep running healthy and efficient, it is very important to maintain the good condition of these three sets of glute muscles.
The impact of daily habits on the buttocks
In modern life, long periods of sedentary time have become the norm for most people, especially for office workers. This sedentary habit has a significant negative impact on the buttock muscles, which can easily lead to degeneration and dysfunction of the buttock muscles.
The gluteal muscles, especially the gluteus medius and gluteus maximus, are key muscles that provide propulsion during running. When these muscles are not strong enough, it not only affects the speed and endurance of running, but also increases the burden on the knee joint and lower back, thereby increasing the risk of injury.
The degeneration of the buttock muscles caused by sitting for a long time is mainly due to the reduction of muscle blood flow and muscle activity due to prolonged compression, which affects the quality and function of muscle fibers.
In addition, sitting for long periods of time can also lead to limited range of motion in the hip joint, which can further affect the stride length and running posture when running, preventing the runner from using their hip muscles effectively and causing other muscle groups to be overworked.
To avoid this, it is recommended to perform regular standing and walking activities, at least once an hour, to improve blood circulation and increase the activity of the muscles of the buttocks.
At the same time, specific gluteal strengthening exercises, such as squats and glute bridges, can be used to strengthen the gluteal muscles and improve muscle coordination. Not only does this improve running performance, but it also contributes to overall athletic performance and physical fitness.
Hip strength training basics
Basic training to strengthen the glute muscles is an integral part of any running training program. To get started, you can start with some basic but very effective moves.
This set of hip training is recommended, with 6 movements as a set and a two-minute rest between sets, for a total of 3 sets.
It is a great way to strengthen, lift and increase the strength of your glute muscles, and it can also make you have sexy tight buttocks!
1. Raise your legs 15 times in a kneeling position (on all fours, your spine is naturally straight, and you can tighten your hips by lifting your legs)
2. Abduct the right knee in the kneeling position 20 times (expand the right thigh outward to the highest point and feel the force on the outside of the buttocks)
3. Abduct the left knee in a kneeling position 20 times (expand the left thigh outward to the highest point and feel the force on the outside of the buttocks)
4. Gluteal bridge 20 times (force to lift the buttocks, and the upper back supports the ground when the buttocks are lifted)
5. Squat 15 times (the distance between the feet is slightly wider than the shoulder, and the thighs are about parallel to the ground when squatting)
6. Half-squat and move sideways for 60 seconds (pay attention to the body not to rise and fall)
Glute muscle training brings more than just a boost in strength. It also helps to improve overall stability and coordination, especially during running, which reduces the risk of wrestling and other sports injuries.
Training plan recommendations
For runners of different levels, we can develop a hip strength training plan based on their fitness and experience.
For beginners, it is recommended to train 2-3 times a week, and each training session includes a 5-10 minute warm-up to avoid injuries during training. As the strength of the hips gradually increases, more variations and challenges can be gradually introduced, such as adding lunge squats, kneeling and leg raises, etc.
Intermediate runners can increase the frequency and intensity of their training by doing it 3-4 times a week for 40-50 minutes. They should incorporate some complex movements into the exercises, such as single-leg squats and weighted squats, which can better activate the deep muscles of the hips and improve stability and coordination.
For advanced runners, in addition to maintaining high frequency and intensity, they need to combine hip training with full-body functional training, such as balance training with unstable platforms, and methods such as adding resistance training. This will help them better apply hip power during their runs, optimize their running form, and take their athletic performance to the next level.
Case Study: Improving Running Performance
Ms. Wang, an experienced marathon runner, has suffered frequent knee and ankle injuries over the past year. With the advice of her strength and conditioning coach, Ms. Wang began a strength training program that focused on her hips. After six months of systematic training, not only has her running form improved significantly, but her race time has also improved from 3 hours and 55 minutes to 3 hours and 35 minutes.
This training program mainly focuses on strength and stability exercises for her gluteal muscles that strengthen her gluteus maximus and gluteus medius, which are essential for maintaining pelvic stability and correct leg movement trajectory during running. As her hip strength increases, Ms. Wang's gait becomes more cost-effective, which directly reduces excessive impact on the knee and ankle joints, effectively reducing the risk of injury.
The role of the hips in running is much greater than many people expect. With the right training methods and consistent practice, every runner can significantly improve their running ability and experience. Let's stop ignoring hip strength and consider it one of the key factors in improving running skills.
Strengthening your hip training, whether it's improving speed or building endurance, can have unexpected positive effects. Therefore, plan your training plan wisely and include exercises that target your gluteal muscles to make your running journey smoother and more enjoyable.
Have you ever exercised your hip muscles?