About your rear end …

Yes, this whole post is about your rear end — your bum. Not that there’s anything wrong with your bum, personally … I mean … this is already awkward … so let’s just get on with it.

So you’ve probably read all of this stuff about “sitting disease” or how “sitting is the next smoking” or “sitting will kill you even if you exercise” — good ol’ doom and gloom headlines. Well, they’re probably true. And what’s worse, you’ll miss out on a lot of life because you’re too busy suffering a long, slow, miserable death in front of a screen.

I write this with some sense of chagrin, because I have a desk job too. And even though I take the stairs as often as I can, walk places when possible, and try not to spend all day sitting and staring at my computer, I still spend a lot of time on my derriere. And unless you have an on-your-feet job, you probably do too. Kinda stinks, right?

What’s so bad about sitting? Sitting has a negative effect on all kinds of stuff — cholesterol, fat storage, etc. etc. But I specifically want to talk about atrophy in your gluteal muscles. One of the consequences of being a sitter is that you end up with really weak gluteals (any time I write “glutes” spellcheck changes it to “flutes” – ha ha!). And if you’re also an athlete, that can cause all sorts of problems, not the least of which is the so-called “dead butt syndrome.” For me, I find that butt weakness is somehow connected with my recurring battle with iliotibial band syndrome.

There are actually three gluteal muscles, not just your gluteus maximus, and they all play a role in what’s popularly come to be known as your “core” — the muscles that control how the top half of your body interacts with the bottom half — abs, lower back, psoas, etc. So when they get weak, that weakness translates to other issues throughout your body.

So what do you do about gluteal weakness? How do you fix sitting disease? Well, since most of the articles about sitting say that exercise alone isn’t enough, I can’t guarantee this will prevent your premature death — sorry! But there are nonetheless ways to fix the ol’ gluteals.

BvaXi9CIcAAbibA.jpg-largeMost people head straight for the gym, and if that’s your preferred route, here’s what you need to know about the sort of exercises that will make the biggest difference for your duff:

But I’ve found what I think is an even better way to train your gluteals. For years now, when I’ve felt ITBS coming on, I’d go find a really steep hill and run up. The next day, my ITBS would be worse, but the day after that, it’d be gone.

I’d been doing this little routine for years when I came across a Runner’s World article that claims that on a 7% incline, “muscle activity in the men’s glutes was 83% greater than when they ran on the flat.” The author’s conclusion was that you need to go strengthen your gluteals so you can run uphill better. MY conclusion was I’d magically stumbled upon the cure for a bad butt: running uphill!

As it turns out, I’m not the only person who thinks this way. Even Arthur Lydiard — the famed kiwi running coach whose insights probably serve as the backbone for that half-marathon training plan you downloaded — believed that running uphill fixed most biomechanical issues.

“But running uphill is MISERABLE,” you say? Well, when you’re gasping on the ground holding your chest, dying a fast, painful death after running up a hill, just think how much better off you are than all of those people in front of their computers …

Okay, so I stink at the whole motivational thing. So what. Instead, just watch this video about uphill running and see for yourself that somewhere in the world there are people — aside from me — who run uphill for FUN. Who knows? Maybe you could be one of them someday.


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