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 offers solid takeaways you can implement in your next run. Watch the full video for the complete breakdown and additional insights.

Key Points:

• Weak hip abductors and glutes paired with overstriding created pain in the lower back and ankles—a full-body mobility screen confirmed this pattern.
• Video revealed foot strike happening too far ahead; the target is landing your leg directly under your body at roughly a 90° knee angle with a modest forward lean.
• Regular cheek-cheek and horse-paw drills combined with glute work produce noticeable improvements in your loading response and cut hip drop significantly.
• Shoes with a 4–8 mm heel drop along with better knee lift shorten your stride and reduce wasted effort.
• Metabolic testing pinpointed where you sit comfortably (~8:30 min/mile) and identified your lactate threshold for marathon training.

Workout Example:

1. Warm‑up (5 min easy) – Prime your hips and ankles with dynamic mobility movements.
2. Glute‑Activation Drill – During a 10‑min run, insert 30 sec of cheek-cheek (side-to-side hip squeezes) every 2 min. Lift your knees slightly higher than usual, but avoid exaggerating the motion.
3. Foot‑Landing Drill – Four 30-sec repeats at an easy pace where you concentrate on foot strike: land the foot under your body at about a 90° knee bend, maintain a slight forward angle from the hips, and keep your stride compact.
4. Cool‑down (5 min) – Easy jog followed by static stretches of your glutes and hips.

Adjust the paces to your current level; the format itself is what counts, not the exact speeds.

Closing Note: Put this form routine into practice and pay attention to how technique adjustments reshape the feel of your running. The Pacing app lets you customize intervals and speeds to match your fitness. Commit to it, trust the progression, and you’ll experience your stride becoming smoother and your pace dropping.

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

References

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