Tips To Get Your Butt In Gear
— Before you go for a run, do some lateral dynamic warm-ups like carioca, side shuffles or monster walks with a band around your ankles to get your glutes firing.
— Foam roll before your run, suggests Austin, which forces a slight bit of contraction on the muscle fibers (versus after, which is for myofascial release).
— Incorporate exercises such as single-leg squats and lunge hops 2–3 times per week.
— Do hill repeats where you focus on driving the push-off from your glutes. Even thinking the words “run with your butt” can help reinforce good form.
— When you start to fatigue during a race, do a couple minutes of shorter strides at a time, and slightly lean forward from your chest to ensure your legs are landing underneath your hips. If the change in focus doesn’t help, stop and do a few hip mobility exercises to increase range of motion.
Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.