Glute Kickstart Program for Runners Review analyzes a 12 week training course to help you improve your natural running ability. It has been developed by the legendary James Dunne.
The main reason why this particular program targets your glute muscles is because firing up your butt muscles is perhaps the hardest task for most runners. You get the explosive stamina as well as speed only when you learn to fire up or activate your glutes properly.
As most of you may have already understood, this digital course is primarily meant for running aspirants. Here is my unbiased analysis on this athletic program:
Glute Kickstart Program for Runners Review
James Dunne has devised a unique method using which, he allows you to naturally develop your glute muscles. When you are seeking mobility, strength as well as a stable body, you need to try and ensure that you contain all those aspects that hamper your free mobility.
When the question revolves around running like a true blue blooded athlete, you need to ensure that you get your glutes in action. The Glute Kickstart Program for Runners Review highlights a 12 week glute development program coined by James Dunne.
Glutes are an integral part of your fitness regime. If you want to excel in any form of sporting activity, you need to activate your thigh muscles in the most effective manner. James tries to teach how you can strengthen the explosive power of your thigh muscle group via the means of his digital guide.
Here are some of its highlights:
>>> You get to discover your weakness in the game. In simpler words, this guide teaches you ways and means of identifying your weak points while taking a run.
>>> James introduces several drills and running techniques in his program. Using these drills, you become capable of making use of your glute muscles in a much better fashion.
>>> This guide also contains intermediate exercises for glutes development. In fact, you also get to learn some advanced exercises as well that would further strengthen your glute muscles.
>>> In this guide, James also teaches you how to improve the mobility of your hips. Several advanced and simple hip mobility exercises help you accomplish this task.
This is a completely injury free training methodology. James claims that his technique has the ability to activate the most stubborn and under-worked muscles located in the glute region.
Over here, the main emphasis is on the re-activation of the glute muscle group. When this is accomplished, you are able to run like a free bird without causing any injury to your body.
The Best Running Techniques for Beginners
New runners are always super excited about their newly found athletic passion. So high is their passion that they often indulge in jeopardizing their own health in the wake of doing something special with their hobby.
To avoid this, here are a few tips for new runners:
1) Find Your Pace:
As a new runner, you would always have the urge to overindulge in this sport. It is natural that you cannot run far. So before you start to get disappointed, learn to cover short distances before going for a long run.
Try interval training wherein you jog for a minute and then walk for a minute. This shall stop your gas tank from getting depleted and allow you to build your stamina. Increase this interval slowly. Very soon, you shall be able to run 20 minutes without needing a rest to catch your breath.
2) Slow and Steady is the Key to Success:
If you get too excited and start to run fast, you would automatically feel the stress all over your body. Muscles, joints and nerves would start to tingle almost immediately and by nightfall, aches and sores shall become an integral part of your body.
So, start by running slowly and find a pace at which you are comfortable. When you find the sweet-spot, continue running at it. Soon, you shall be able to increase your running distance without compromising on your mental or physical health.
3) Cardiovascular Health Needs Care:
Like it or not, your cardiovascular system is what needs your attention the most. When you run, you tend to blow your lungs out very soon. This is when recovery is vital to keep your lungs, joints and muscle tissues from deteriorating.
So, avoid running soon after a first practice session has completed. Take time out (a day or even two days) till your body feels better and is able to initiate athletic activity again. When you take care of your health, your running automatically improves and vice versa.
4) Size of Your Step Matters:
A new runner is bound to showcase his/her excitement by taking long strides. This is an incorrect way of running as it gasses you out very soon.
Try and take short steps instead and try to get used to running with them. Soon, you shall get used to it and run miles with ease. Moreover, when you take short steps while running, you conserve energy.
5) Do Not Jump while Running:
In order to save your energy and run more without stopping, you need to ensure that you do not jump while running. It is natural for new runners to jump higher than normal.
This in turn tends to tire them out and they are unable to cover more distance. When you are running fast using longer strides, chances are that you cannot stop or slow down instantly.
So, go slow, take small steps and keep your knees as low as possible while running. Raising your knees too high would double your energy consumption.
6) The Abdominal Stitch Can be Avoided:
It is natural for first time and beginner level runners to experience acute pain in their lower abdominal area. It usually happens on the left hand side of your abdominal muscles.
To avoid this from hampering your progress, try and ensure that you eat solid food at least an hour and half before indulging in a running session. Nonetheless, you may consume liquids such as juices and water.
7) Choose the Correct Running Gear:
When you are running, you need to ensure that you pick the right gear. Wearing loose tees made from breathable cotton fabric is ideal.
Wear shorts or breathable and sweat absorbing lowers. Shoes should be such that they cushion your feet during your strides. Try and also carry a small side bag wherein you keep your water bottle, towel and glucose powder.
8) Understand Different Running Surfaces:
There are several surfaces wherein you can initiate your jog. Even before you begin to train your running, you need to first understand the significance that each running surface has to offer to you:
>>> The Treadmill: This is an ideal way to train your glutes each and every day for 365 days a year. This machine provides added support to your heels, knee and hip joints and is supposed to be ideal for runners who cannot move out from their home.
>>> Pavement Runners: The next training surface is meant exclusively for runners that have developed the correct running form. As this surface is free from uneven ground, it offers stability. Nonetheless, you need to run slowly as your joints are jostled with each step.
>>> The Synthetic Running Track: This is a track wherein you can run outdoors all year round. It has a special synthetic surface that allows it to withstand all sorts of weather conditions with utmost ease. The only issue is the added pressure it places on your Achilles tendon.
>>> Natural Trails: When you run through the jungle trail, you automatically tend to enjoy the surface. Nature offers adequate support to your entire body. Nonetheless, the drawback is in the form of rocks, holes and bumps that can damage your ankle if you run in a reckless fashion.
>>> Beach Running Surface: This is sandy and is ideal for training. In case you want to become a better runner, you should make use of sand for running. Just make sure to rest adequately as sand puts a lot of pressure on your thigh and calf muscles.
>>> Tarmac: It is similar to footpath running but here the road is completely tarred. Hence, this surface offers smooth running with the only exception being your chances of slipping (if you run too fast).
The Best Running Form for Beginners
If you thought that running is nothing but wearing a tee, a pair of shorts and running shoes then, you got it all wrong. Running is not all that simple. It involves a lot of preparation and knowledge before you initiate in this sport.
Here is a look at your body form when you begin with your running endeavors:
@ The Head & Shoulder Posture:
Whenever you are running, you need to keep your eyes level. This in turn ensures that you keep your head in a position that offers optimal view ahead. Avoid tucking your chin or raising it in the air. Ideally, your head needs to be slightly in front of your body when you run.
Your shoulders should be loose and not tense. Place them slightly behind their normal position in a relaxed manner to save energy and increase your speed. Never tense your shoulders while running.
@ Your Arms, Hands and Fingers:
Your arms need to be at right angles to the ground and your elbows need to be bent and pointing outwards. You can rotate your palm and fingers right from the hip area all the way up till your ear lobe.
Your thumb should ideally be pointing towards the sky. Never cross your arms across your body as this sabotages your overall speed. Your fingers need to be relaxed and slightly apart from one another. This helps conserve your energy and propels you forward.
@ The Hip and Torso Positioning:
Your hips should ideally be shifting their base to the direction of your run. With your shoulders rolled back, your hips shifting slightly ahead of their normal position, you are all set to achieve maximum speed and energy.
Your core needs to be tight and ready to maintain the stability of your body. Never shift your torso from side to side. Nonetheless, it should not be super rigid as well. Simply ensure to use your core to stabilize your upper body while allowing it to lean forward with each step.
@ Knees and Quad:
Your knee needs to middle your foot when your feet strike the ground. It should neither be too high nor too low – just enough height that allows it to place your foot underneath it.
Your legs need to be as calm and relaxed as possible with the shin being almost perpendicular to the ground when your foot touches the running surface. The perpendicular landing angle allows your hips, knee joints and ankles to absorb the shock produced by your body.
@ Placement of Your Feet:
There is no need to place your toes or your heels onto the ground first. The basic aim here is to achieve the propelling motion without damaging your feet in return.
So, place your feet where you naturally want to and surge ahead. If you do not experience any pain or discomfort, continue with the current feet placement or else make corrective changes.
Who is James Dunne?
James is the author of Glute Kickstart Program for Runners.He is a world class running coach and a Sports Rehabilitation Therapist. He has always been a keen observer of how the human body moves. James has also emphasized on how you can help your body recover from injuries.
The author claims that he has identified the main body patterns that cause grievous injury to the human body. He has also identified ways and means of overcoming those issues.
Using his vast knowledge in the field of biomechanics of running, James has managed to develop a program that can help you achieve peak athletic performance in a jiffy. James also holds a valid degree in the field of sports rehab.
What fascinated me about James was his active involvement in writing articles form top notch newspapers and magazines. Some of these include Men’s Running, UltraFit etc.
James was also a former rugby player. He played this sport professionally for the Union and has received several awards for the same. He has helped professional track athletes and rugby players hone their skills.
What all Does James Coach?
@ James teaches you the correct body form that is required to help you run like a professional athlete.
@ He helps you develop your body strength. James also teaches you how to recover from an intensive workout session.
@ James helps you analyze your running flaws via video graphic explanations. He also corrects those flaws by showcasing videos of the correct running form.
@ He is also an expert in helping you increase your running speed. James lays emphasis on speed coaching that is in sync with your current athletic demand.
Advantages of Training under James Dunne
>>> You learn the art of running correctly. All the skills and drills required to make you a better runner are covered in this course.
>>> This guide teaches you the art of running pain free. You also learn how to improve your speed and efficiency.
>>> You are able to get answers to your queries pertaining to you athletic ability. Simply ask James and he shall resolve your queries in a jiffy.
>>> The science behind James’s coaching methodology is revealed to you. Glute Kickstart Program for Runners helps you understand why you are taught to run in a different manner. You also learn the advantages of such a coaching pattern.
>>> Myths about running are busted here. Each running drills is practically explained and scientifically backed.
>>> The anatomy linked with running is explained here. You learn the reason why you run and how it affects you.
>>> You learn about the most common injuries that every runner suffers from. This guide also teaches you the art of avoiding these injuries.
>>> The Glute Kickstart Program costs $69.99. It is a onetime payment option backed by a 60 day 100% satisfaction guarantee.
Are there any Flaws Also?
>>> You need to be a keen runner in order to reap the rewards from this program. If you are not interested in athletics then, The Glute Kickstart Program would be of little use to you.
>>> There is only an online coaching lesson available here.
Top 5 Glute and Hip Exercises for Runners
The three main muscle groups that allow you to run faster than others is the hamstring, the glutes and the hip muscles. Whenever you face issues in your knee and hip joints during running, it is because one of the above three muscles is weak.
Here are the top 5 exercises to strengthen your glute and core:
Glute and Core Based Leg Raises:
Here, you need to lie on your back and then raise one leg in the air. Keep your leg raised (without bending the knee) as far out as possible. Squeeze your hips, glutes and core muscles for a second before returning to the starting position.
Repeat this exercise 8 to 10 times on one leg. Switch this exercise and follow the same routine on the other leg. This is an excellent exercise for strengthening your hips, glutes, lower back and abdominal muscles.
Pelvis and Core SideSteps:
Lie on your back with both your arms clasped behind your head. Keep your knees bent and shift them towards one side till the knee touches the ground.
Then, shift the bent knees to the other side till the tip of your knee touches the ground. Continue this rotation (bending the knee from one side to the other) and make sure that you complete 8 repetitions on either side (16 repetitions on all).
One of the best exercises to strengthen your glutes, hamstring, lower back, quads and pelvic muscles is body weight squats. Maintaining a straight torso with feet shoulder width apart, squat down till just 6 inches separate your butt from the ground.
Rise back to starting position and repeat this 8 to 12 times. If possible, perform this exercise using weights laden on a barbell. Place the barbell behind your neck and onto your shoulder.
This is yet another exercise that targets your glutes, quads, lower back, hamstring and pelvic muscles. Your core is used for maintaining perfect body posture while executing this exercise.
To perform lunges, simply lean forward with one knee till the other knee touches the ground. Get right back to starting position. Repeat this 8 times before switching to the other leg.
James Dunnes Glute Kickstart Program for Runners is ideally suited to help athletes reach their peak performance level. When the need of the hour is to train like a professional athlete then, this is the program everyone should set their eyes upon.
With regards to the authenticity of the program, I would need to state at the very outset that its reviews are positive in nature. Apparently, the athletes that have tried James’s program are quite delighted with its results.
When the question revolves around keeping your money safe then, James has a trick up his sleeve. He offers a 60 day full refund guarantee on this digital guide. Besides this, you always have the support staff working furiously resolving all your queries in a jiffy.
In my opinion, this digital guide is well suited for athletes who would like to perform their very best and become flawless runners!