Our second monthly recap ever

Last month we tested a new edition of Six Minute Mile in which we compiled the most-clicked stories from the prior 30 days. We are happy to report that the dogs loved the dog food. Sorry, I guess we should say that the runners raved the running news recap. (Although as dog lovers, the first reference is meant as a compliment to all of you.) Once again, we are re-publishing the stories that all of you liked the most from the prior four weeks of Six Minute Mile. It’s our way of making sure that you don't miss any of the content that your fellow runners/readers clicked more often than a teenager on TikTok. We hope you enjoy this roundup of our best stories from April. Cheers!

Minute 1: Build your glutes for better running performance

Glutes generate a lot of your propulsion while running, which is why underdeveloped gluteus maximus muscles can be a real pain in the butt. If you don’t want to find yourself wobbling like a newborn fawn after a particularly intense session, you should work on your backside. Not only can glute exercises make you run faster, but they can also help lower your risk of injury, according to this piece from MarathonHandbook: “11 Excellent Glute Activation Exercises For Runners.” Strong glutes help to stabilize you while running, and that helps protect from IT band syndrome, runner’s knee, lower back pain, and more. You can also consider using these: “5 incredible resistance band exercises for stronger glutes.” Resistance bands are light and portable, meaning you can even bring them along on your runs. Once you’ve got some on hand, try a move like the one in this video: “Banded Glute Kickback - Standing and Kneeling Variations.” This exercise builds both strength and coordination. The nice thing about resistance band exercise is that it’s as hard as you want to make it. Short reps are easy to perform, making them a solid addition to your warmup. Pushing your resistance bands to the extremes greatly increases the difficulty, allowing you to maximize your muscle growth. Given that it’s springtime, we should also mention that “The Secret to a Great Workout is in Your Garden.” By mowing your lawn and weeding your garden in a squatted position, you can grow veggies and glutes at the same time.

#GluteGrind

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Minute 2: Getting active can lower your risk of chronic pain

Some experts say that we don’t stop moving because we get old, but rather, we get old because we stop moving. It’s an interesting thought, but is there any evidence to back it up? Well, we just may have come across some in an article titled: “Did you know that physical activity can protect you from chronic pain?” A recent study from Norway found that the more people moved, the less chronic pain they seemed to feel. Researchers noticed that the higher the activity level of a participant, the higher their pain tolerance was. Additionally, staying highly active was associated with as much as a 16% reduced risk of experiencing severe chronic pain. That's pretty compelling evidence to try and stay active as you age, but that’s not to say you should always run through your pain. Acute pain, as opposed to chronic pain, can be your sign that it’s time for a break, and to learn how to distinguish between the two, check out “Running Pain: Should You Keep Running Through It?” If you start a run and feel a general achiness in your muscles and joints, don’t call it quits just yet. A little motion might help loosen you up. If the pain disappears over time, you’re probably safe to continue. On the other hand, if pain appears in the middle of a run suddenly and intensely, you may be experiencing a stress injury or fracture that requires immediate attention. It’s times like that when you’ll want to know the “Best recovery method for runners, RICE or MEAT?” Just like a runner opting for a carnivore diet, experts are throwing out RICE in exchange for MEAT, which stands for Movement, Exercise, Analgesia, and Treatment.

#MoveItOrLoseIt

Minute 3: How to beat the heat as a runner

At the risk of sounding ungrateful, we’ve got to lodge a minor complaint about the unusually warm weather we received at this year’s Boston Marathon. Normally, we’re elated to get some sunshine after a streak of rainy April days, but it’s clear that a lot of runners weren’t used to the heat this early in the spring. It made the Newton Hills as hard as ever. Please remember that as temps continue to rise, don’t let the heat inhibit your performance. There’s some good advice in this piece from Polar: “Does Your Body Temperature Impact Your Workouts?” First of all, exercising in the heat will elevate your heart rate and increase your hydration needs. If you use a fitness tracker to train according to heart rate zones, it’s normal to have to reduce your effort on hot days to maintain your typical BPM range. When that heart rate number creeps abnormally high, you may want to slow down to avoid overheating. Beyond that, here are “10 Expert Tips For Running In The Heat And Humidity” from Marathon Handbook to help you keep your cool. Execute a prehydration plan on hot days by consuming a balanced amount of water, sodium, and other electrolytes before you step into the sun. As a matter of fact, timing your runs so that you’re never in direct sunlight can make a big difference as well, so aim for early morning or late afternoon runs. Last but not least, just be patient as your body adapts. Experts say after about two weeks of running in the heat, your body will naturally acclimate and improve its ability to stay cool.

#HotTips

Minute 4: How to fix a rotated pelvis and other imbalances

A rotated pelvis is an unfortunate byproduct of your body’s internal game of tug-of-war, where the booby prize is discomfort and the risk of injury. This imbalance can sabotage your performance, so it’s crucial to straighten things out. For that, you should read up on: “Pelvic Rotations, Part 1: The Roll-and-Reach Exercise.” According to iRunFar, this misalignment can put uneven pressure on your legs, resulting in knee, hip, or foot pain. How do you know a rotated pelvis is to blame? Look for signs like a rotated leg in a standing position or an imbalance in mobility while sitting cross-legged. (Helpful photos may be found in the linked story.) Once you’ve identified the problem, it’s time for action. Mobilize the muscles in your core and hips with a foam roller or abdominal massage ball. You may also benefit from addressing “Muscle Imbalances In Your Legs: 8 Exercises To Identify And Fix Them.” Muscle imbalances can come in the form of left-right asymmetries or imbalanced muscle pairings. For example, the quads and hamstrings both move the knee joint, and having one muscle set outshine the other can negatively impact your stride. Self-record a deep overhead squat to identify weak spots. For example, if your knees buckle inward, it’s a red flag for hip weakness. Armed with this insight, exercises like single-leg bridges, deadlifts, and squats can target and strengthen the specific areas needing attention in your lower body.

#HipHipHurray

Minute 5: Kettlebells are one of the most versatile tools for runners

Kettlebells were used widely by circus strongmen in the 19th century and while that profession has largely disappeared, kettlebells have enjoyed a renaissance over the past decade. They are simple and versatile tools that can promote both aerobic and muscular vitality. For endurance athletes seeking to improve running economy and lower injury risk, the circus props of the 1800s are now a trusted partner: “This Kettlebell Workout Will Make You A Better Runner.” With a kettlebell, you can target just about every muscle group – arms, core, legs, and more. Get inspired by looking at the “Periodic Table of Kettlebell Exercises” to start building your routine. Of course, before you jump right into a workout, you should spend some time familiarizing yourself with: “Kettlebell Safety: 10 Common Mistakes to Avoid.” Athletes often start out with a kettlebell that’s too heavy. A lot of kettlebell exercises are quite demanding, and complex lifts like the “Kettlebell Snatch” could produce a pulled muscle or throw you off balance if you pick the wrong weight. You’ll also want to maintain a level of stiffness in both your core and wrists. Engaging your core can help you maintain balance through each lift, and a stiff and straight wrist is less likely to become overextended.

#ForWhomTheKettlebellTolls

Minute 6: Daily Inspiration

In NYC, the M.T.A has thrown down the gauntlet in the battle between runners and public transportation. Perhaps on behalf of aggrieved runners across the ocean, @betheonebt1 has answered the call. In a recent clip, a runner hopped out of a city train car and tried to run to the next stop in time to hop back on the train. It reminds us of the unofficial race that takes place in Boston: “Runners attempt to 'Beat the T' during marathon weekend.” If you’re brave enough to represent humankind in a race against a machine, we wish you all the best, and @betheonebt1’s triumph may provide the motivation you need. (Your mom asked us to tell you to watch out for traffic and obey all signals!!!) Check out the clip in the link below.