Form Fixer: Glutes & Stride

Workout - Form Fixer: Glutes & Stride

• 10min @ 9'45''/mi
• 10min @ 8'30''/mi
• 4 lots of:
  • 1min @ 8'30''/mi
  • 1min rest
• 10min @ 9'45''/mi

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Intro: Shervin Shares’ video on form mechanics has solid takeaways for your next run. Watch the full video for the complete breakdown.

Key points:

• Weak hip abductors and glutes plus overstriding created pain in the lower back and ankles. A full-body mobility screen confirmed it.
• Video showed foot strike happening too far ahead. The target is landing the leg under your body at roughly a 90° knee angle with a modest forward lean.
• Regular cheek-cheek and horse-paw drills with glute work produce noticeable improvements in loading response and cut hip drop.
• Shoes with a 4 to 8 mm heel drop, plus better knee lift, shorten the stride and reduce wasted effort.
• Metabolic testing pinpointed comfortable pace (~8:30 min/mile) and lactate threshold for marathon training.

Workout example:

1. Warm-up (5 min easy): prime hips and ankles with dynamic mobility.
2. Glute-activation drill: during a 10-min run, insert 30 sec of cheek-cheek (side-to-side hip squeezes) every 2 min. Knees slightly higher than usual. Don’t exaggerate.
3. Foot-landing drill: four 30-sec repeats at easy pace, focusing on foot strike. Land the foot under your body at about a 90° knee bend, slight forward angle from the hips, compact stride.
4. Cool-down (5 min): easy jog and static stretches of glutes and hips.

Adjust paces to your level. The format matters more than exact speeds.

Closing note: put this form routine into practice and notice how technique changes the feel of running. The Pacing app lets you customize intervals and speeds.

For deeper explanations and more drills, watch the full Shervin Shares video.

References

• How I Fixed My Running Form | Marathon Prep - YouTube (YouTube Video)