Wake Up Your Glutes with “Run Away” Drill

The drill with the resistance tether is the “Run Away” drill and forces a runner to cue and engage the glutes in a “push” motion. Power in running comes from the glutes and all runners have them, they just need to wake them up and use them. No high-tech device is needed, just an old bike tube with the valve stem cut off for safety. This is a great drill to do with teams.

16 Responses to “Wake Up Your Glutes with “Run Away” Drill”

  1. Bray says:


    I was wondering whether an exercise where I stand in front of a wall and prop my hands on it to assume a pose where I look like I am pushing the wall and then start running will have the same effect as the “run away” drill? Instead of resistance from the back, there will be resistance from the front.

    • MarkC says:

      Better to hook a tether to a post and run away from it like we have at the end of our Principles of Natural Running Video linked in “videos”

      • Bray says:

        Dr. Mark,

        I’ve seen the video and am definitely going to try that drill when I find the perfect place and have all the materials to conduct that drill. I mainly do my running in a university campus which unfortunately has no track field, so I use the paved roads which has a dedicated lane for runners and bikers. There is a grass field that is used for football(soccer) games, so my only options of anchoring the tether are the trees around the field.

        The reason I asked if the proposed exercise I detailed above will be a good substitute is if ever I find time during work and I’m at the office and maybe want to just do some exercises to just perk me up during the day. I was thinking I want to do this drill to strengthen my glutes and help me with my running, but since my office doesn’t really have a lot of space and I don’t have a lot of options on where I could tie a tether to, so I could just find a wall and start doing it. hence, my curiosity on whether it has the same effect or I’m just wasting energy.

  2. Mauricio says:

    You can set a treadmill to incline mode and push the band (machine in “OFF”). with your feet as you lean on the bar with your hands. Vary resistance by changing the % of incline. The steeper, the easier to push the treadmill’s band back!

  3. jacob says:

    @ Mauricio and Mark, is that safe for the treadmill?

    @ Bray, I believe the drill is to create muscle memory; to help our bodies relearn proper running technique. This particular drill would help you feel the glutes engage, waking them up. But I don’t believe it is intended for fitness or to strengthen the glutes. That is just what I gathered from the video.

    I plan to use an old bike tire shut in the bedroom door (where my treadmill is located), or put a hook in the tree in the front yard before road running, and I can use a pole at the park before trail runs. Education to my body and a way to get the blood moving before I run. I think this might work. I hope my tree doesn’t mind; and I wish I had a mini-tramp.

  4. Jen says:

    I love this drill. I have a glut med tendinopathy and this drill has helped me significantly!! I had a percutaneous tenotomy, but my pain was starting to return as I started to up my running. Luckily I found this site and for 3 weeks I have been doing Dr. Marks drills. My pain is almost gone after 2 continuous years. Do the drills.. They are great!!

  5. Mat Eccles says:

    Hello! I’ve just started doing these drills and I have beeb making a conscious effort to focus more on form. I had always assumed that as I ran fairly well I had good form but as I get older I realized that may not be the case! My question, as silly as it sounds is, how do I know I am engaging my glutes when I run?

  6. Karl Bedingfield says:

    I was at a biomechanics session yesterday. After some video of my running was reviewed, the coach said I wasn’t activating my hips.

    He held me at my hips and done this very exercise. When he let me go I really had never experienced such power in myself. It was like he wound me up and then let go.

    Is this type of power normal when glutes are activated? If so, I need to get them working ASAP! :)

    I too struggle with cues. My coach, and yourself mentioned push and drive. I struggle to understand that motion. Any other cues.

    Thank you

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