Physics...Physiology...Physical Therapy

Video: Stretch Your Glutes for More Efficient Running

//  by //  Leave a Comment

Are your glutes working properly? Have you been encouraged to ‘activate your glutes’ while running? This concept seems to be getting more buzz than core strength these days, which is a good thing!

But…how many of us know if we are ‘activated’ properly? Indeed, this is a tricky concept because it can be much more complicated than to simply squeeze a little or perform a few donkey kicks before you run.

I won’t promise that there is one magic exercise that is going to solve this for you, but today’s video will perhaps bring you one step closer to using all your muscles properly and harmoniously! In order for your muscles to work properly, they need to have enough flexibility for the activity you’re doing. As runners, we don’t need to be as flexible as gymnasts! Our glutes need to have enough flexibility to absorb when our foot hits the ground. This impact is what loads our muscles and prepares them to have maximal power output (picture a slingshot being pulled back). Our muscles can only fire well once they’ve been loaded in this way.

But ultimately, if our flexibility is off, then our muscles will not fire properly!

All of us could benefit from the stretch featured in today’s video, but it will be especially helpful for anyone who has hip, hamstring, or low back discomfort. Or anyone wants to be more efficient and graceful in how they run!

Please holler with any questions you have and please share this with a friend. I greatly appreciate it! Also, check out the Facebook page for live videos and Q&A going into more detail on these concepts and exercises. Run fast friends!

Video: Hip Flexor Stretches for Smoother Running

//  by //  1 Comment

Are your hip flexors too tight? ‘Possibly’ you say, ‘but I have no idea, how do you tell?’

Our hip flexors (muscles in the front of our hips) are blamed for many of our ailments, including low back issues, hamstring crankiness, as well as hip and groin pain. In answer to the above question, chances are good that yours’ are tight if you’ve ever experienced any issues around your hips or low back.

As runners, it’s critical to have adequate flexibility in our hip flexors. When they’re working well, it’s a big contributor to proper form, when they are too tight, they can make our strides very inefficient and get in the way of other muscles working properly.

Our hip flexors consist of 6 muscles that run at all angles across the front of your hip. Because of the unique angles that the muscles run, it’s important to add twists into your stretches.

Today’s video demonstrates my favorite ways to stretch the hip flexors in a very targeted and functional way. Try these as a warm up for running, or before a strengthening routine in order to calibrate your hips and make life that much smoother!

As always, please share this with a friend and leave some feedback on how these work for you!

Video: Best Ways to Stretch Your Calf Muscles for Running!

//  by //  Leave a Comment

We’re all told to stretch regularly, but how many of us know exactly how to stretch and for how long? Many of us rely on what our PE teacher or high school coach taught us, and sadly all I remember from those days was going through the motions for 10 seconds!

It’s important to know what our goal is each time we stretch!

Before a run, we need to loosen up, fire up the muscle and get blood flowing. All these require movement, which is why dynamic stretching is usually most helpful BEFORE you run. Afterwards is when to do a static stretch, in which you hold still in a position and hold it until you feel a relaxation take place in the targeted muscle!

Our calf muscles can be our best friend, or biggest nemesis, when it comes to running pain-free. A disproportionate amount of work falls on our calf muscles, especially if other muscles are not measuring up! Because of this, nearly every runner needs to be proactive in keeping their calves happy and healthy! 

Today’s video focuses solely on the calf muscles, and demonstrates how to stretch them properly to awaken every muscle fiber. Please share this with a friend and leave feedback!