30/04/2026
Running the Comrades this year?
There are 7 weeks to go before the big day, it's time to check on your glutes! But why...
Your glutes are your body’s main power source and stabilisers when you run. They help drive you forward, keep your hips level, and control how your knees move with every step.
If your glutes aren’t doing their job, your body will compensate leading to hamstring strains, lower back pain, runners knee or ITB, and overloading the achilles.
Three Glute Activation Exercises Every Runner Should Do:
1. Glute Bridge
Activates your glutes as the primary hip driver, helping you generate power and reduce strain on your lower back and hamstrings.
2. Banded Lateral Walks
Targets the glute med, improving hip stability and preventing your knees from collapsing inward.
3. Clamshells
Builds control in the deep hip stabilisers, helping keep your pelvis level and movement efficient.
If your glutes aren’t activating properly, a chiropractor can:
• Identify muscle imbalances and “inactive” glutes
• Improve hip and lower back mobility
• Address joint restrictions affecting movement
• Prescribe targeted activation exercises
Strong, active glutes = better endurance and more controlled movement late in the race.
