Q MY UP­PER GLUTES AND HIPS SEEM TO TIRE FIRST. HOW CAN I AVOID IT? Raina, via Twit­ter

Trail Running (UK) - - Training -

A For some prob­lems, you need to work from the bot­tom up. “This sounds like a lack of glute ac­ti­va­tion to me,” says phys­io­ther­a­pist Paul Hobrough. “Spend time each day lay­ing face down with one knee bent, and imag­ine a tray of drinks is bal­anced on the sole of your foot. Try to lift this tray up 2-3in with­out spilling. This way you ac­ti­vate glute max, and de­velop the sup­port around your pelvis. Re­peat on the other leg. Clam ex­er­cises and sin­gle-leg squats are also great ways to de­velop this (be sure to keep your pelvis level at all times).”

Work on de­vel­op­ing sup­port around your pelvis to com­bat hip fa­tigue

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