Fitness

How.to.be.less.quad dominant running?

2 answer(s)
Answer # 1 #

Reducing quad dominance in running is a common issue many runners face! Here's what's worked for me and others:

Strength training focus: - Glute activation exercises: Bridges, clamshells, fire hydrants - Hip strengthening: Lateral leg raises, hip thrusts - Hamstring development: Romanian deadlifts, Swiss ball curls

Running form adjustments: - Increase cadence to around 180 steps per minute - Lean slightly forward from ankles, not waist - Avoid overstriding - land with foot under your body - Imagine pulling yourself forward with hamstrings and glutes

Pre-run activation routine: 1. Glute bridges - 2 sets of 15 reps 2. Clamshells - 2 sets of 15 per side 3. Walking lunges - 10 per leg 4. Leg swings - forward and lateral, 10 each

Daily habits: - Avoid sitting for long periods - get up and move regularly - Stretch hip flexors daily if you have a desk job - Foam roll quads to release tension

It takes consistent effort over several weeks to retrain muscle firing patterns, but the reduced injury risk and improved efficiency are worth it! Start with 2-3 strength sessions weekly and focus on form during easy runs.

[Few Hour]
(2)
Answer # 2 #

As a running coach, I help athletes with quad dominance regularly. Here's my comprehensive approach:

Understanding the problem: Quad dominance means your quads are doing too much work while glutes and hamstrings are underactive. This leads to inefficiency and increased injury risk.

Four-part solution:

  1. Awaken sleeping muscles:
  2. Glute bridges with resistance bands
  3. Donkey kicks focusing on squeeze at top

  4. Standing hip extensions

  5. Improve running mechanics:

  6. Shorten stride length
  7. Run hills to naturally engage posterior chain

  8. Barefoot running on grass (short distances)

  9. Strategic strengthening:

  10. Deadlifts (light to moderate weight)
  11. Step-ups focusing on glute engagement

  12. Kettlebell swings for explosive hip power

  13. Recovery practices:

  14. Foam roll quads before runs
  15. Dynamic warm-up focusing on hip mobility
  16. Static stretch quads after runs

Quick test: When running, consciously think "push from the hip" rather than "lift with the quads." It feels strange at first but becomes natural with practice.

Most runners see improvement within 4-6 weeks with consistent attention to these areas. The key is patience and focusing on proper form rather than just adding mileage.

[Few Hour]
(0)

Related Questions