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If there’s one key takeaway from our recent Up N Adam Bright Trail Running Training Camp, it’s the critical role of the posterior chain—particularly the glutes and hamstrings—in propelling us forward when we run. Two of our runners experienced first-hand how recruiting their glutes reduced their pain: one with Achilles discomfort, the other with anterior knee pain. With a small cue to activate their glutes, they found immediate relief on the trails, shifting the load away from the Achilles and the front of the knee.
Understanding the Role of the Posterior Chain in Running
Our body relies on two major hinges during running: the hip and the knee. The hip is the larger hinge, powered by the glutes, the largest muscle group. It makes sense, then, that the glutes should be highly active, especially when climbing hills.
The glutes and hamstrings are positioned at the back of the body and function primarily to drive the leg backward relative to the pelvis—the fundamental movement of running and hiking. Meanwhile, the quadriceps, located at the front, serve a different role:
1. Stopping the knee from collapsing with every step.
2. Assisting the glutes and hamstrings during ascents.
3. Working eccentrically to control knee flexion when descending.
4. Helping to drive the leg forward during the swing phase.
Why Glute Activation Matters
Many runners, especially those dominant in the calves, hamstrings, and quads, struggle to properly engage their glutes. This imbalance can lead to excessive strain on the Achilles, knees, hamstrings and lower back, as smaller muscles are forced to take on too much of the workload. When we fail to use our glutes, propulsion becomes less efficient, and stress is distributed in ways that may lead to overuse injuries.
Bridging the Gap: From Strength Work to Running
Learning to recruit your glutes in simple exercises before transitioning to running can be a game-changer. Some of the most effective foundational exercises include:
Bridging: Teaching the hips to extend using the glutes.
Lunging: Encouraging proper alignment and engagement of the posterior chain.
Step-ups: Mimicking the uphill running motion while reinforcing glute activation.
Once these exercises are mastered, runners can begin applying these movement patterns on the trails. The transition from glute activation drills to real-world propulsion will ultimately transform your running efficiency and reduce unnecessary strain on the Achilles and knees.
Takeaway
If you’ve ever felt Achilles / hamstring discomfort or knee pain on the trails, consider whether you’re truly engaging your glutes. Shifting your focus to the larger hinge—the hip—and its powerful muscles can redistribute the workload, making running feel more efficient, controlled, and pain-free.
Next time you hit the trails, think glutes first—your knees and Achilles will thank you!
This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!
You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com
Bookings also available on our website for:
Dietitian - to optimise your training & race day nutrition and fueling
VO2 Max testing - to discover more effective ways to train efficiently
Run Specific Strength Programs - contact us via the website or email us at upnadamptphysio@gmail.com
Remedial Massage - to relieve accumulative muscle tightness from training & racing that could lead to injury.
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