The Missing Links in Your Running Performance
A physical therapist’s Perspective
If you’re struggling with nagging aches like runner’s knee or feel like your glutes just won’t fire, you’re not alone. Many runners unknowingly skip two key ingredients for healthy, powerful movement: hip extension and motor control.
When your glutes aren’t working efficiently, other muscles start to take over, like your quads, hamstrings, or lower back. This leads to compensation patterns, poor mechanics, and eventually, pain. But the good news? With the right activation and control, you can fix this and get back to moving stronger than ever.
Let’s break it down 👇
1. Achieve Hip Extension
Healthy running mechanics rely on the ability to fully extend your hip, that backward movement of the leg that propels you forward. But when the hip joint is tight or the glutes aren’t firing, your stride shortens and your body compensates elsewhere.
Try this:
Before your next run, spend a few minutes on mobility work. Think dynamic hip flexor stretches or bridges with a glute squeeze at the top. The goal is to allow your glute to contract through a full range of motion, not just partially engage.
2. Gain Motor Control
Motor control is how well your brain communicates with your muscles. Without it, even “strong” glutes won’t activate at the right time. This is where your movement patterns matter. We want the glutes driving hip extension not the hamstrings doing all the work.
Try this:
Incorporate single-leg bridges or kickbacks, focusing on cueing from your glute. Slow down the movement and make sure you feel the glute initiate the lift, not the back or hamstring.
3. Activate Hip Extension with Core Control
Your glutes and core work as a team. If your core isn’t engaged, your lower back often tries to “help,” which limits hip extension and can lead to tightness or strain.
Try this:
When performing glute activation drills, lightly brace your core to keep your back still. This allows the movement to come directly from the hip joint, improving both glute and hamstring activation while keeping your form clean.
A Small Fix, A Big Difference
Improving hip extension and motor control might seem like small adjustments, but they can completely change your running experience. Better stride, more power, fewer injuries. All from reconnecting your glutes to the movement they’re meant to lead.
So before your next run, take five minutes to prime your hips and glutes. Your knees (and your race times) will thank you.
This article was developed with insights from Dr. Nardiello, PT, DPT, of Iron PT