Weak glutes can cause problems for runners, including injuries and poor form. Samantha Stuek, MD, a sports medicine physician in New York City, recommends strengthening the glutes to all her patients who run. She says it’s “hugely important” because weak glutes can cause strain in other areas of the body, including knee pain and Achilles pain.
Colleen M. Brough, DPT, director of Columbia RunLab, agrees that weak glutes are a common problem for runners. She notes that inhibition, poor recruitment, and weakness of the gluteus medius, gluteus maximus, and deep muscles of the core are often precursors to running injuries.
Strong glutes matter because the gluteus maximus is important for power and propelling forward. The smaller gluteus medius and minimus are also important for preventing and treating running injuries. Stuek says that weak glutes can lead to injuries elsewhere in the kinetic chain, as other muscles compensate for the weakness.
Runners with weak glutes may be able to get away with running for a while, but increasing intensity or mileage can strain other areas of the body.
Even if runners don’t have pain or injuries, strong glutes can help them become more efficient and faster runners.
There are several signs that may indicate weak glutes, including frequent injuries, poor form, and overpronation. Brough notes that runners with weak glutes may be more likely to overpronate, as the glute max helps control rotation of the leg and pronation of the foot.
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A 2014 study found a link between delayed glute activation and Achilles tendinopathy. Researchers have also observed a connection between weak glutes and hamstring injuries.
Weak glutes can lead to injuries such as hamstring strains, stress fractures, patellofemoral pain syndrome, plantar fasciitis, shin splints, Achilles tendinosis, and IT band syndrome. Stuek says that strengthening the glutes may help mitigate the onset of injury or manage existing injuries.
Runners can also incorporate strength moves into their actual runs, using cues like leaning slightly forward, incorporating glute push-offs, and cueing up the core. These drills can help activate the glutes and improve running form, much like recovery routines help with overall performance.
By strengthening their glutes, runners can reduce their risk of injury and improve their performance. As Stuek says, strong glutes are essential for efficient and effective running.
Runners should prioritize glute strength.
