Why Your Glutes Are the Key to Running Well in Midlife!

With the London Marathon fast approaching and with many getting ready for the big race, I wanted to focus on how strength training really can play a huge role in your running – whether that is a short run or 26 miles! Running well in midlife is about ensuring your body (especially your glutes!) is supported in every stride you take.

How Strong Glutes Transform Your Running

Your glutes play a central role in how you run. They are the primary drivers of power helping to propel you forward with every step whilst also stabilising your pelvis and controlling the movement of your hips and knees. When they are functioning properly, your running feels more efficient, controlled and supported. When your glutes aren’t working as they should the load shifts elsewhere, often into the knees, hamstrings, hips and lower back. These areas begin to take on more than they’re designed for, creating imbalances that build over time.

You might start to notice recurring niggles, tightness or a sense that your running feels heavier and less efficient than it should. Fatigue may set in earlier and recovery might feel slower. These are signs that your body is compensating for a lack of strength and stability where it matters the most.

When your glutes are strong and properly engaged, the difference in how you run can be significant. There is a greater sense of power as you push off the ground and improved stability through your hips and pelvis. Your knees are no longer left to absorb excess load, and your posture remains more consistent, even as fatigue builds. Running begins to feel smoother – instead of working against your body, you feel supported by it. 

Why Is Strength Training Important For Our Glutes?

Running alone does not build the strength required to support good movement patterns. It is repetitive and limited in range, which means it reinforces whatever patterns already exist. To truly support your running, you need to train your glutes directly and consistently. Exercises such as glute bridges, squats, step-ups, and single-leg work help to build the strength and control your body relies on when you run. This doesn’t require hours of training, but it does require consistency and intention.

20 Minute Glute Session 

Even if you are strength training regularly, your body still needs to access that strength when you run. This is where activation becomes important. A short, structured session can make a noticeable difference in how your body feels on your runs. Start with a few minutes of activation to wake your glutes up properly. This might include controlled glute bridges, bodyweight squats, and reverse lunges, moving with intention rather than rushing. The goal here is to switch the muscles on so they’re ready to work. We do a lot of these in my Wednesday legs class!

Perform the following exercises slowly and with control. The full circuit should take around 20 minutes. A resistance band is a brilliant addition to some of the strength exercises below, especially if you are without weights.

• Bodyweight Squats – 2 sets of 12 reps
• Reverse Lunges – 2 sets of 10 reps each leg
• Step-Ups – 2 sets of 10 reps each leg
• Romanian Deadlifts – 2 sets of 10 reps
• Banded Crab Walk – 2 sets of 12 steps each direction
• Banded Bridges – 2 sets of 10 reps
• Curtsy Lunges – 2 sets of 10 reps each leg.
• Single-Leg Romanian Deadlifts – 2 sets of 8 reps each leg
• Wall Squat – 30–45 seconds

Recovery Is Part of Running Well

Recovering properly after your run plays a key role in how your body feels and performs the next time you head out. Finishing abruptly and moving straight on with your day can lead to increased tightness, particularly through the hips and hamstrings, which can then feed back into poor movement patterns.

A simple cool down allows your body to transition more effectively. Walking, gentle stretching, and allowing your breathing to settle all support recovery and reduce stiffness. 

A final thought

If you want to run well in midlife, your body needs strength to support the demands you’re placing on it. Your glutes stabilise, generate power and they protect your joints. When they are strong and working properly, everything about your running improves. If something feels off, it’s worth looking beyond your training plan and considering what your body might be missing. Good luck to anyone who is running this weekend and beyond!

As always, any questions please do get in touch. 

Caroline x