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Long runs: Not enough strength?

[Deleted User][Deleted User]
in General Training Discussions

Over the past few months or so, I've noticed that I've been slowing down a lot (or in some cases, having to stop and recover) because my glutes and hamstrings are giving out in the last few miles of a long run. I've had issues with that in the past which has caused ITB issues, but I haven't been injured for quite a while. Even so, I think I need to pay more attention to strengthening my hamstrings+glutes beyond injury prevention. 

That said, I can think of a few things that might help:

  • Doing more bodyweight exercises that strengthen those muscles
  • Hitting the weight room
  • Running more hills. I'm not sure what type of running helps with this though. Steady state running on a hilly course? Hill sprints? Hill bounding?

Anyone with experience with this who can offer insight? I think right now, my running is largely "strength-limited" rather than "cardio limited", as my ability to sustain a hard or long pace nowadays is more a function of how long my hamstrings+glutes can sustain before burning out, rather than how hard I can breathe.

Comments

  • GMAN 19030GMAN 19030
    Unless you're a short distance sprinter... which you're not... I can't see the benefit you'd get out of strength training over the specificity of running more.
  • new2703new2703
    First things I would look at would be flexibility. Look at hip extension/ hip flexor flexibility and ankle flexibility/ dorsiflexion. Without getting into a detailed biomechanical discussion, tightness in these areas can cause postural/ mechanical compensations causing the gluteals to be ineffective. TFL becomes a primary hip stabilizer (instead of Glut med) and hamstrings become primary hip extensors instead of gluteal muscles. I'm not saying that glutes dont need to be strengthened but first make sure they are in a mechanical advantageous position
  • Steve WestSteve West
    John makes a good point about posture and flexibility. Worth looking into.

    For some simple - do most days of the week type stuff to enhance your core and gluts:

    Pushups
    Side Planks
    Bird-dogs
    Butt Bridges
    Clamshells
    Hip Drops

    In about 15 minutes 4 - 6 times a week you will be amazed at the functional strength you get - specifically for running. Most noticeable on long runs and marathons
  • new2703new2703
    The other muscle group to look at is the quads as tightness in the quads can have an adverse effect on hip extension
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