Bringing Back My Left Glute Episode 3: Double Run Day - Vo2maxProductions

Aug 13, 2025

Intro This is a quick summary of Bringing Back My Left Glute Episode 3: Double Run Day from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Double‑run days (two runs in one calendar day) help spread mileage, reduce impact and boost metabolism.
Core focus is glute activation and loosening a tight left hip‑flexor/anterior pelvic tilt.
Stretching should be gentle; aggressive cold‑muscle stretches can over‑activate the rectus femoris.
Use a single‑leg bridge with a tennis ball (the “cook”) to teach the pelvis to stay neutral while the glutes fire.
Night runs need a reliable headlamp, traction‑focused shoes and a modest 8 min/mi (≈5 min/km) pace.
Aim for a heart‑rate zone in the high‑160s bpm (≈170 bpm max) during the effort.

Workout Example

Morning run – easy‑paced 8 mi (≈13 km) on flat, dry trails. Keep the effort around 8 min/mi (5 min/km).
Pre‑second run activation (after the first run):
- Hip‑flexor release: Lie on your back, pull the left leg toward your chest and hold relaxed for 2 min. Keep the stretch gentle.
- Glute bridge “cook”: Single‑leg bridge with the opposite foot on a tennis ball, 12 reps per side, focus on keeping the pelvis neutral.
- Single‑leg deadlift: Light 15‑lb (≈7 kg) weight, 12 reps per side to prime the hamstring and glute.
Night run – 4 mi (≈6.5 km) on a paved bike path after dusk. Wear headlamp, use Hoka Speed‑Goat shoes for ice traction, and stay at an 8 min/mi pace while keeping HR in the high‑160s bpm.

Closing Note Give the double‑run day a try, tweak the distances and paces to match your own training in the Pacing app, and watch the full Vo2maxProductions video for deeper insights. Happy running!