Glute Activation Myths- Podcast Review
Between running, walking, and cross training, I’ve had a lot of time to listen to podcasts lately. My newest one is The Run Smarter Podcast with Brodie Sharpe. Brodie is an Australian physiotherapist and the mission of his podcast is to educate people on the science behind all topics running. I like how he refers to each episode as a “lesson” and greets his audience with “Hello, running scholars!” I feel smarter already! I recently listened to this episode, “Glute Activation Myths with Rich Willy.” Rich is a physical therapist and PhD Running Researcher (that sounds like a fun job!) He and Brodie debunk the stories we’ve all been told about how weak glutes cause injuries, how we need to “wake up” our glutes, and how everything in running revolves around glutes. Basically it’s all a load of BS, although they do get into the reasons why this theory became so popular. Rich explains that when you run, your calf muscles (gastrocs and soleus) are actually responsible for 50% of the muscle load. Quads and hamstrings have their roll, and glutes only make up about 15% of the equation (unless you’re running uphill- then the glutes naturally kick in more.) Running is basically a series of hops, and most of the power comes from the spring-like motion of your tendons (mainly, the achilles.) The glutes don’t have as much tendon as your calf muscles, and therefore don’t supply as much power. So what’s behind this glute craze we’ve all been subjected to? Well… there were studies done on runners who had knee injuries, and they found that their glutes were “weak.” Aha! They must have gotten injured because of their weak glutes! But further studies showed that the opposite is true- when a runner sustains an injury, the glutes on that side are unwilling to exert as much force, probably as a protective response to the injured area. It’s not that they’re weak, and once the injury is resolved they’re once again willing to take on an appropriate load. Rich also disabuses us of the notion that if you sit too long, your glutes will “go to sleep” and will need to be activated again. He pointed out that just in standing up, you’re using your glutes. They’re not asleep; they’re perfectly ready to work when needed. There were all sorts of other fascinating topics in this episode, such as what SHOULD you be doing before a run (since we’re not obsessively activating our glutes anymore?) and what kind of strength training is best. I really loved it. I’d totally bought into the “weak glutes” story and have been doing all sorts of glute activations before every run. After hearing this I’m going to stop all that, and focus my strength training at the gym. Obviously, I highly recommend this podcast. Other episodes cover topics like running cadence, nutrition, shin splints, blisters, injury rehab, and much more. Okay, it’s not an entertaining, laugh-out-loud type of show, but if you’re interested in the science behind running, you’ll enjoy these “lessons.” I’m linking up with Kim and Zenaida for their Tuesday Topics! Thanks, ladies. Do you do glute activations before your runs? Do you like “informational” or “entertainment” podcasts more? – I like both, but skew heavily toward informational.