Running from glutes or quads

emdeesea

Hi all,

Sort of newish here. I apologize if this question has been covered - I looked through the forum and I don't see it so here is it:

I overheard some folks talking at the gym. They were talking about running and how regular runners, who might run several miles a week, run using primarily their glutes, whereas your average weekend warrior runs with their quads, and this is part of the reason why so many of these people get running injuries.

Is anyone here a runner? Is there any truth to this, and if so, how can you determine whether you are running using the glutes as compared to the quads?

Thanks in advance for any answers.

meshashesha2012

good question. i wonder if it's more about form ?

i'd be interested to hear some official response, all i know is that when i run i primarily feel it in my hams and glutes but that might also be because i was trained as a sprinter and was taught to make sure most of the energy from my pushoffs came from the posterior chain since that results in a more powerful stride and quicker pace.

cuinboston2014

there are lots of runners here- myself included logging up to 60 miles a week. I have never heard this so i'm interested for others' responses

QueenBishOTUniverse

Hmmmm, trying to visualize this anatomically. My guess would be that this has something to do with whether you are using a heel strike and pushing through (would use more quad) vs. a midfoot/toe strike (uses more calf for the push off and glute for the leg rotation). If this is what they are talking about I would say that yes, the heel strike does tend to lead to higher risk of injury (speaking from personal experience on that one) because you are usually also getting a much more jarring impact when you come down on the heel.

NOT on expert, but I have enough functional morphology to at least *sound* like I know what I'm talking about :glasses:

meshashesha2012

i was curious, googled and found this
http://powerofrun.wordpress.com/2013/11/21/work-that-booty-activate-your-glutes-for-strong-running-form/

The glutes can generate a lot of force to extend your hips. Instead of reaching out in front of the body, use the stronger muscles on your back side to propel yourself forward. Run from the glutes, not from the quads. Many of us are quad-dominant and allow our quads to take over when our glutes should be doing the work.

not sure what that means but sounds like running from glutes you are more plyometrically launching yourself forward rather than hopping up and down?

QuietBloom

I think I used to run from my quads, until I was coached to run more 'forward' and focus on a mid-foot strike. When I start getting tired, I have to really focus on my form, because it doesn't come naturally to me. I was told that the more power you can get from your calves, the better, as they are the most efficient muscle group, using the least amount of oxygen.

QuietBloom

i was curious, googled and found this
http://powerofrun.wordpress.com/2013/11/21/work-that-booty-activate-your-glutes-for-strong-running-form/

The glutes can generate a lot of force to extend your hips. Instead of reaching out in front of the body, use the stronger muscles on your back side to propel yourself forward. Run from the glutes, not from the quads. Many of us are quad-dominant and allow our quads to take over when our glutes should be doing the work.

not sure what that means but sounds like running from glutes you are more plyometrically launching yourself forward rather than hopping up and down?

Hmm. When I purposely lengthen my stride during speed work, I use my bootie to do it. So I guess I'm doing it right! :drinker:

FrustratedYoYoer

i was curious, googled and found this
http://powerofrun.wordpress.com/2013/11/21/work-that-booty-activate-your-glutes-for-strong-running-form/

The glutes can generate a lot of force to extend your hips. Instead of reaching out in front of the body, use the stronger muscles on your back side to propel yourself forward. Run from the glutes, not from the quads. Many of us are quad-dominant and allow our quads to take over when our glutes should be doing the work.

not sure what that means but sounds like running from glutes you are more plyometrically launching yourself forward rather than hopping up and down?

Hmm. When I purposely lengthen my stride during speed work, I use my bootie to do it. So I guess I'm doing it right! :drinker:

I feel like when I am running quicker I am using my gluteus but when I am just plodding along or getting tired I don't feel the effort in my glutes I feel it I'm my hammies and sometimes inner thigh

MathanMor

Im still lost

gmallan

From what I've read a lot of people have lazy inactive/underactive glutes, so this makes sense to me.

I'm sure the answer is here somewhere but I don't have time to find it

http://bretcontreras.com/

tyrsnbdr

Im still lost

Think of it as pulling your legs through the stride instead on pushing your legs through the stride.

nuttyfamily

I believe some run using one group of those muscles more than others.

But to define who uses which muscle by weekend runners versus those who run all week long is ridiculous and has nothing to do with it.

MidnightDave

This definitely applies to cycling, (most people push down on the pedals and you want to pull all the way around the rotation), and never heard it applied to running before. Thanks for sharing and wishing you the best on your fitness journey and happy Holidays!

EMTFreakGirl

Hmmm...I think I run from my quads. Will pay more attention to it on my run tonight. But I know my glutes get frequent workouts, too. Every time I do CPR (real world, or like tonight where I am teaching a class) My "CPR Muscle" gets a GREAT burn. I feel it in my glutes and hip flexors for a couple days. (and unfortunately, I do CPR quite frequently in my job...on a near-daily basis.)

just_Jennie1

:blushing: I'm a runner and I have no idea if I run from my glutes or my quads.

I just run.

(the only time I will consciously run from my glutes is if I have to pooh and I don't want to hop off the TM to do it:blushing: )

meshashesha2012

I believe some run using one group of those muscles more than others.

But to define who uses which muscle by weekend runners versus those who run all week long is ridiculous and has nothing to do with it.

i think the point is that quad runners tend to get more injuries than glute runners

if that's the case, then yeah, weekend runner is probably going to be a good approximation of a quad runner because they aren't doing enough running (yet) to realize their form is off.

running is a bit like weight lifting in that someone can get away with bad form if they are low intensity/low volume. but once you increase speed/volume/weight then that's when bad form is going to be more noticeable and more harmful

_TastySnoBalls_

in for answers. I have no idea what i primarily use, i kinda just run. i'm still a newbie runner, only been at it for a few months.

gmthisfeller

I believe some run using one group of those muscles more than others.

But to define who uses which muscle by weekend runners versus those who run all week long is ridiculous and has nothing to do with it.

+1

Keeping your feet closer to the ground as you stride increases efficiency. You use your quads to lift and reach out. The higher you lift and the further you reach the less efficient you are because you are using a motion that does not move you forward. If you look at efficient running as almost a shuffle, you will have some idea of the major muscle groups involved in pushing your forward: calves and buttocks. A shorter stride also means having your foot strike almost directly beneath you, which softens the impact on your heel. Persistent heel striking can (but need not) lead to shin splints. The advantage for tall runners is that this motion covers more ground per stride than for us short runners.

The downside to this gait is increased attention to stumbling dangers. Running upright, or slightly forward and keeping eyes at the horizon increases this stumbling danger. Running in the woods can get downright dangerous if you run this way!

My personal advice: just run!

emdeesea

I'm glad to see so many people posting about this. Honestly, I had no idea about this topic and had never even thought about it before I overheard this comment being made. It's very interesting!

Fithealthyforlife

It's pretty accepted that women in general, due to anatomy, are more quad dominant.

hicksang121

I've been running for 15+ years and I've never heard of this. Searched Runnersworld.com for both terms and got nothing. Not sure what the overheard conversation was really about.

GiddyupTim

I am no expert. But I been around the block a few times. Never heard this. I have heard that women tend to be more quad dominant. But, that is said in relation to the question of why they are more prone to ACL tears, not to any other running injuries or to their running with less efficiency. Anyway, that was back in the day when young girls did not play so many sports when they were very young; That tendency among women has probably changed quite a bit now.
I do know that often when people have talked about the leg muscles used for different activities that they have tended to be wrong. For instance, people say that bicyclists who do not wear clip-in shoes tend to pedal in a quad-dominant way that is not efficient. And, it is true you feel the exertion in your quads. But, when they have actually measured, with electrodes, they have found that you actually use quite a bit of glute, particularly when you stand on the pedals, which makes sense because your hamstrings and glutes are the muscles that straighten out your hips.

karri3424

found this article....

http://powerofrun.com/2013/11/21/work-that-booty-activate-your-glutes-for-strong-running-form/

LoneWolfRunner

Eric Orton, author of the book, "The Cool Impossible" explains and demonstrates it very well in his book, and he provides some great exercise routines and drill to build foot, ankle, knee, hip and core strength. Here is one of his videos on running form that shows why running using your glutes is ideal way to run (it is in fact key to fore-foot strike running, as opposed to heel-striking):

https://www.youtube.com/watch?v=XaYQwq6TnXY

Muzica1959

Eric Orton, author of the book, "The Cool Impossible" explains and demonstrates it very well in his book, and he provides some great exercise routines and drill to build foot, ankle, knee, hip and core strength. Here is one of his videos on running form that shows why running using your glutes is ideal way to run (it is in fact key to fore-foot strike running, as opposed to heel-striking):

https://www.youtube.com/watch?v=XaYQwq6TnXY

Awesome vid and answered more than one of my questions. thanks for posting

ATT949

Hi all,

Sort of newish here. I apologize if this question has been covered - I looked through the forum and I don't see it so here is it:

I overheard some folks talking at the gym. They were talking about running and how regular runners, who might run several miles a week, run using primarily their glutes, whereas your average weekend warrior runs with their quads, and this is part of the reason why so many of these people get running injuries.

Is anyone here a runner? Is there any truth to this, and if so, how can you determine whether you are running using the glutes as compared to the quads?

Thanks in advance for any answers.

Absolutely on the money.

New runners get "beach thighs" = they're "quad dominant". "good running form" is from the glutes and the vastus medius (the muscle on the inside of the leg just above the knee) gets larger than in a quad dominant runner.

A good way to practice is to walk up the stairs using your glutes instead of the quads. It takes a little practice. :-)

It's been a couple of years since I ran into this but there are probably You Tube videos on this.

You might want to post this in the Long Distance Runners forum here on MFP. Some of the folks there will be able to provide links.

[time passes]
Excellent source is "Running Technique" by Brian Martin (I use the Kindle version). A detailed book that covers this topic as well as many others it "The Science of Running" by Steve Magness. Magness one of the fastest Masters runners in the world.

One item to keep in mind is turnover. At low cadence, it's easy to be quad dominant. As cadence increases, for a given speed you must land with the foot closer to the body and that' means that, for the same speed, you will tend to land on your mid foot. As you learn to run that way, you will learn - your body will learn - to engage the glutes instead of the quads.

ATT949

I've been running for 15+ years and I've never heard of this. Searched Runnersworld.com for both terms and got nothing. Not sure what the overheard conversation was really about.

Most of runners world is aimed at new runners so that's not surprising. There's a lot of pablum there and lots of articles that deal in such generalities that they contradict established science. An example would be that they just recently brought their hydration information into line with what science has been telling us for a couple of decades. And I think they're still recommending stretching before running.

Running Times is more techie and then there are dozens of less popular but more technical sites and fora for folks who need more detail and/or accurate information.

Wanderer1234

That's because the glutes is the second largest muscles after your abs. When you take a stride in running, it all starts with your glutes, then your hips and hamstrings. This is what produces your acceleration and deceleration. Your legs and quads only provide support and absorbs all the impact. That is why your legs, calves and foot are sore after a run or walk. There's a test called the “chair of death.” To do this test, stand facing a chair, with your toes under it, and your knees against it. Slowly lower into a squat. Are you able to squat with your quads parallel to the ground without pushing the chair forward or falling backwards? If so, you have successfully performed a squat using your glutes. If you knocked your knees into the chair, pushed the chair forward or fell backward, you are trying to use your quads to perform the movement. If you're a runner, you should google on YouTube, exercises to strengthen your glutes. You will improve your running. Also next time, look at some of their Olympic sprinters, they will all have big butts, because they need the power of the glutes for sprinting. Check out this article:

http://www.higher-faster-sports.com/noglutes.html

heybales

That's because the glutes is the second largest muscles after your abs. When you take a stride in running, it all starts with your glutes, then your hips and hamstrings. This is what produces your acceleration and deceleration. Your legs and quads only provide support and absorbs all the impact. That is why your legs, calves and foot are sore after a run or walk. There's a test called the “chair of death.” To do this test, stand facing a chair, with your toes under it, and your knees against it. Slowly lower into a squat. Are you able to squat with your quads parallel to the ground without pushing the chair forward or falling backwards? If so, you have successfully performed a squat using your glutes. If you knocked your knees into the chair, pushed the chair forward or fell backward, you are trying to use your quads to perform the movement. If you're a runner, you should google on YouTube, exercises to strengthen your glutes. You will improve your running. Also next time, look at some of their Olympic sprinters, they will all have big butts, because they need the power of the glutes for sprinting. Check out this article:

http://www.higher-faster-sports.com/noglutes.html

Huh, that's going to have more to do with center of balance and length of limb segments, than what muscles are used.

I'd also love to see a video of a squat where your knees do NOT go forward at all - which is implied with toes under chair, but knees not pushing chair forward. Unless you are allowed to tilt upper body way forward and hold arms out in front to try to change center of gravity.
And even then, above facts still apply.

That's like saying a guy with heels and rear against wall unable to touch his toes has something screwed up, compared to a woman being able to do it. Purely different anatomy.

But good points and link on glute usage.
That's why good strong deadlifts have been found to be so powerful for distance runners.

Also point in above comment about cadence being faster, whether you really move faster or not, is just better form, almost automatically engages the glutes more.

ninerbuff

That's because the glutes is the second largest muscles after your abs. When you take a stride in running, it all starts with your glutes, then your hips and hamstrings. This is what produces your acceleration and deceleration. Your legs and quads only provide support and absorbs all the impact. That is why your legs, calves and foot are sore after a run or walk. There's a test called the “chair of death.” To do this test, stand facing a chair, with your toes under it, and your knees against it. Slowly lower into a squat. Are you able to squat with your quads parallel to the ground without pushing the chair forward or falling backwards? If so, you have successfully performed a squat using your glutes. If you knocked your knees into the chair, pushed the chair forward or fell backward, you are trying to use your quads to perform the movement. If you're a runner, you should google on YouTube, exercises to strengthen your glutes. You will improve your running. Also next time, look at some of their Olympic sprinters, they will all have big butts, because they need the power of the glutes for sprinting. Check out this article:

http://www.higher-faster-sports.com/noglutes.html

I would definitely argue that the glutes, lats and quads are easily larger than abs in muscle size. But do agree that runners that use glutes to run will probably increase power and strength in running.

A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

mandymack14

This topic really interests me as I am just about to give running a go for the first time since I was at school, some 30 years ago. I started reading online and found this article which talks about the glute/quad issue and which has the glute test mentioned in a previous post (toes under the chair and squat).

http://powerofrun.com/2013/11/21/work-that-booty-activate-your-glutes-for-strong-running-form/