Boston runna wrote:
Donna wrote:Actually your glutes are supposed to power your push off. You need to work on engaging your glutes because right now your quads are doing more than their share. Read up on dead butt/glutes and make sure to dynamically warmup the glutes before running to get them firing. Squats, jumps, lateral lunges, deadlifts...
The glutes are engaged more the faster you run and indeed sprint, but quad still provides the main push. The whole dead glute syndrome is a bit hyped up at the moment. Few sessions in the gym rarely hurts though.
Although I essentially agree that "dead glute snydrome" is a bit overhyped, I have to disagree with the rest of your post. The quads should never provide the main push when you are running, mostly because the knee is already passively extending when the quad activates (due to the glutes and upper hamstrings pulling the thigh backward as your body is moving forward). The primary active "push" during running is coming from your ankle, which is controlled by your calf muscle. The quads, while participating, are comparatively more of an assisting muscle.
Or, you could think of it this way:
If you don't activate your glutes OR hamstrings when you run, you'll never be pulling your thigh backwards, meaning you won't be moving forward.
If you don't activate your calves when you run, you'll never use your forefoot to push off the ground, which leads to you falling down.
If you don't activate your quads when you run, you won't be using as much force when your calves contract, which leads to your stride being shorter, which slows you down.
If your quads are getting tired when you're running, that means you are overusing them. Generally, as another poster already said, this happens when your hamstrings are too tight. Try stretching your hamstrings more and see if that helps.