February 14 2018
Practicing daily glute exercises like these can help prevent many common runner injuries.
Restrictions in this area limit power transfer between the torso and hips while running. You want the rotational force of the upper body to create power by having the arms follow the torso, not pump by themselves.
While lying on your side, bring your knees up to a 90-degree angle. With a straight arm, roll to your opposite side and try to touch your shoulder to the floor without your legs moving. Repeat on both sides.
If you can’t get your shoulder on the ground or your top knee moves while rotating, these are both indicators that you need to work on your thoracic and shoulder mobility.
Place 2 balls on the ground next to each other. Lie down on top of them, placing your spine between them at the level of your shoulder blades. Lift your hips into a bridge position, driving pressure into the balls. With your arms by your side and thumbs up, raise your arms overhead until you touch the ground. Find 4 tender spots in the thoracic region and repeat 8 times on each area.
Bring one leg up against a wall and sink into a standing-lunge position. In one seamless motion, push your heel into the wall while squeezing that glute as you drive forward rotating your upper body in the opposite direction. This mimics the running stride and encourages glute activation while teaching the upper and lower body to work together. Repeat 10 times each side.
More Form Fixes
This “Big 4” program from Acumobility is part of a larger Acu-Running System with videos and instruction—including the six most common running-form failures—that are available for free in partnership with the running shoe brand Topo Athletic at topoathletic.com/acu-running.