Three Glute Med Exercises To Get Faster

Most runners can’t make it through an entire training program without fighting a few niggling injuries. Make sure you’re taking good care of yourself to speed up recovery from running so you can stick to your training plan. Self-massage for runners is also always a great idea! But sometimes a more proactive approach is necessary.

If you’re not the kind of runner who likes a full strength training plan, there are still some simple at-home exercises to get faster while helping prevent injuries. You don’t even need any fancy equipment!

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There are three exercises that I do regularly that I credit for keeping me running. I do them every day in small sets throughout the day. They take about three minutes in total.

That’s totally worth it to help calm a niggle or twitch before it flares. I definitely want to keep those little annoying issues from becoming full-blown injuries!

Even better, I know that these specific exercises can help me run faster!

How do Glute Med Exercises help me run faster?

To avoid the dreaded runner’s knee, I have been working to strengthen my gluteus medius.  A stonger gluteus medius helps the IT band to function efficiently. A happy IT band keeps the knee tracking appropriately.

This relationship between glute medius-IT band-knee is a great example of how pain may or may not be related to the location where you’re feeling the pain. Often what runners experience as “knee pain” is due to weakness in the glute med muscle.

(Don’t know where the glute med is? Think of it as your side butt.)

Exercising various parts of your body that work together is key. This movement relationship is called the kinetic chain. When all the parts in the kinetic chain are doing their job well, it helps your running gait to be as smooth and natural as possible.

Strengthening the gluteus medius is really important for people like me– women who have had multiple babies and who have a pelvis that may not be sitting in its optimal position.

These glute med exercises to get faster work because the correct a muscular imbalance AND allow the body to work as efficiently as possible. Efficiency of movement means faster running!

Three Glute Med Exercises to Get Faster

The great news is that these simple glute med exercises don’t require any fancy equipment. Just grab your trusty yoga mat, and you’re ready to give them a try.

Fire Hydrant— two sets of 20 per side each day

Side Plank Lift/Lower— two sets of 12-15 per side each day

Outer Thigh Leg Lift— two sets of 20 per side each day

Give those three exercises a try for a few days. Feel free to drop me a comment and let me know how it affects your running. I love handing out high fives!

If you’re ready for the next level, try three more exercises to make you run faster! They’re also great for strengthening the gluteus medius and stabilizing your pelvis. If you’ve been suffering from IT Band pain, go try them now!

A note of caution: If you do have an issue that doesn’t respond within a few days, do get yourself evaluated by a qualified sports physician. That is the quickest way to get back on your feet and out the door for a run.

Want more at-home exercises to make you run faster? Try Balance Virtual Bootcamp!

Karen Shopoff Rooff is an ACE certified personal trainer and health coach with more than 20 years’ experience running marathons and ultramarathons. The Marathon Finish Line blog is for informational purposes. Please seek advice from a medical practitioner before engaging in a new fitness program.