Overstride Glute Amnesia Corrective Sheets

Overstrider

Glute Amnesia

Why you need this program

Glute Amnesia can be explained simply as a runner who has trouble activating their glute muscle complex during both stance and toe off phases of their stride. This can cause hip instability and be a primary factor if a runner feels pain/pressure in their calves, hamstrings, knees and low back.

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Warm-up

Drills

Technique

Hip Thruster Couch Stretch Hip Rotations Standing Clams

Glute Bridge Hold Leg-Locked Bridge Wall Fall Drills Falling Starts Banded Run

Gait Retraining w/ form focus (lean into wind)

Glute Amnesia

Program Instructions

If you are currently running on a consistent basis: Perform these mobility and corrective drills first on your “easy” run days. Immediately after mobility and corrective drills, complete one of the gait retraining levels (following page). Start with level 1 your first week and move sequentially through the levels. Stay at each level for 1-2 weeks. Once you have completed the required running for your current level, finish running the amount of time or milage you have remaining for the day according to the run plan you may be adhering to (time/milage covered during your Gait Retraining Level counts toward time/milage prescribed in any basic run plan). If you are just beginning to run: Perform the mobility and corrective drills first during your run days. Immediately after, complete one of the gait retraining levels (next page). Start with level 1 your first week and move sequentially throuch the levels. Stay at each level for 1-2 weeks. Start with 3-4 run days per week based on your ability to recover.

6. Leg-Locked bridge

1. Hip Thruster

2. Couch Stretch

7. Wall fall drill

3. Hip Rotations

8. falling starts

4.Standing Clams

9. banded run

5. Glute Bridge Hold

Overstrider Glute Amnesia

Run FormProgram

Gait Retraining Levels

(Walk / Jog Program)

Muscle Soreness Guidelines

Brad Dolak, MS, CSCS, CRGA Lv2

• Brad Dolak is certified by Run DNA as a Level 2 Running Gait Analyst
• Programs created using Run DNA are proprietary to Run DNA.

• For more information on Run DNA visit htpps://rundna.com

• The appearance of the hyperlink does not constitute endorsement by the U.S. Air Force of non-U.S. Government sites or the information, products or services contained therein. Although the U.S. Air Force may or may not use these sites as additional distribution channels for the Department of Defense information, it does not exercise editorial control over all the information that you may find at these locations. Such links are provided consistent with the stated purpose of this website.

Glute Bridge Hold

• Lie flat on your back with both knees up & feet flat on floor.
• Squeeze glutes and slowly push hips as high as possible.
• Hold top position for 3-5 sec., drop back down & repeat.
• 10-12 reps

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Hip Rotations

• Start on your back with your knees together & up & feet flat on the floor.
• Slowly rotate both knees to one side & hold the bottom position for 3-5 sec.
• Rotate all the way to the other side & repeat.
• 6-8 reps each way.

Hip Thrusters (kneeling)

• Start on 1 knee.
• Squeeze glute on down leg & push that hip forward
• Push hip forward until you find a position where you feel a mild discomfort down the front of the thigh.
• Hold this position for 3-5 seconds and repeat.
• 8-10 reps each side

Couch Stretch

• Start on all fours.
• Put 1 knee against a wall with the shin lying up the wall.
• The opposite foot gets pulled forward into a flat position right next to that hand.
• Torso stays low on top of the forward thigh
• Squeeze the glute of the back leg to push the hip forward.

Overstrider Glute Amnesia

Overstriding can be caused by any number of factors, one of which is keeping the torso too vertical or even leaning backward. Learning to run with a slight forward torso lean can reduce your step length leading to a more vertical shin angle as the foot contacts the ground under the hip. A vertical shin angle will decrease compressive force and increase the stretch reflex in the Achilles tendon, all of which leads to a reduction in injury and more energy efficient performance.

Standing Clamshell

• Place miniband just above both knees
• Stand with feet parallel and shoulder width apart.
• Allow 1 leg to rotate inward with the force of the band & then push that knee outward against the band tension.
• Hold the "out" position for 3 sec & repeat
• Keep the knee of the non working leg facing straight ahead.
• 8-10 reps each side

Leg Locked Bridge

• Start w/ back on the floor, knees up and feet flat on the floor.
• Raise one foot & keep that thigh paralell with the working thigh.

• Perform slow glute bridges w/ the leg that is still supported by the floor by squeezing that glute and driving through the heel.
• Hold top position for 3-5 sec & repeat
• 6-8 reps each leg.

• Stand tall with a flat back and arms locked out in front of body.
• Hands should be 3-4 inches from wall (this space is exaggerated in the video to show the motion better)
• Fall into the wall from the ankles, not the hips.

Wall Fall Drill

• Stand tall with a flat back and arms locked out in front of body.
• Hands should be 3-4 inches from wall (this space is exaggerated in the video to show the motion better)
• Fall into the wall from the ankles, not the hips.

Falling Starts

• Stand tall & begin to lean the body forward from the ankles (do not bend the hips to lean forward).
• Once you hit roughly a 5 degree lean, begin jogging for 10-15 yds while maintaining that lean.

Banded Run

• Have a partner place a band around your waist. The partner should then pull on the band to provide light to medium tension.
• The runner should lean into the band with the angle coming from the ankles (not the hips)
• Begin jogging while maintaining a ~5 degree lean from the ankles.