Before a run, I do a quick glute activation routine: bridges, clams and crab walks with a resistance band. It takes about four minutes start to finish. Get those glutes activated, then get out there and run.
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The routine at a glance
- Bridges: 15 reps, with a tiny pulse at the top
- Clams: 15 each side, with the band on
- Crab walks: six steps over, six steps back
- The one rule: focus only on your glutes. You don't want your quads doing the work.
1. Bridges (15 reps)
Lie flat on your back with your legs bent. Bring up your buns, do a tiny pulse, then go back down. That's one. Do it 15 times.
Make sure your glutes are extra tight. That's what's really going to activate them.
2. Clams (15 each side)
Flip right onto your side. This is when the band really comes in handy: it gives some extra resistance and gets those buns working.
Keep your feet together, open up, and back down. Make sure you're feeling it in your glutes. Do 15, then switch sides and do 15 on the other leg.
While you're doing these, focus only on your glutes. You don't want any quads in there at all.
3. Crab walks (six over, six back)
For the last exercise, get your feet about shoulder-width apart and get down low. Make sure you feel that band stretch, then take a step over. Six steps one way, then six steps back.
Then go run
Now your glutes are activated and you're ready to go on a run. Get out there, have some fun, and stay not injured.
If you want a full plan to go with it, find the one that fits you, or start with my 12 week aerobic base plan. And if you've been looking for a harder session to try after your warm up, here's how I ran Kilian Jornet's threshold workout.