"A strong butt is the key to a happy life." - Jordan Metzl, M.D.
For years, Metzl ached as much as his patients: His knee (reconstructed after he tore his ACL) and hamstrings regularly complained about his running habit.
"But I noticed that when I did lots of squats, they felt better," says Metzl, an author, marathoner, and sports-medicine specialist who saw that even his strongest clients suffered from WBS (weak butt syndrome). Weak glutes not only make runners more injury-prone—they also hamper performance.
"You can have great quads, but the butt is the engine," says Metzl, who helps runners cure their WBS with IronStrength classes in New York City every other week.
Try these three moves twice a week to build your buns. Says Metzl, "After about a month, you'll have fewer aches and pains, you'll feel a stronger kick, and you'll fatigue less easily."
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Lunges
Lunge one leg forward, keeping your trunk upright, your front knee directly over your toes, and your back shin parallel to the ground. Push through the heel of the front foot to return to standing, targeting both the quads and the glutes. Alternate legs for three sets of 12 repetitions.
Plyometric Lunges
Lunge forward as above, but instead of stepping back to standing, spring into the air to switch legs using a controlled motion and land as lightly as possible. Perform five sets of 15 repetitions on each leg (with 30 seconds' rest between sets).
Squats From A Chair
Stand in front of a chair with feet slightly wider than hip-width. Keeping your back as straight as possible, slowly squat to sitting, then return to standing. Work up to six sets of 15 repetitions, then perform up to three, 15-repetition sets of single-leg squats.
More From Runner's World: Dr. Metzl's Iron Strength Workout
"Eat delicious foods." - Chef Nate Appleman
Appleman, a James Beard Award—winning chef, weighed 250 pounds in 2007 when he became a dad—a role that inspired him to adopt healthier habits. So he took up running, shed 85 pounds, ran his first marathon in 2010 (New York City in 3:51), and came to realize that good food isn't the enemy.
"The biggest weight-loss mistake people make is eliminating food," says Appleman, who found that denying himself every delicious edible on the table only prompted binge behaviors. "If you're an overeater, absolutely reduce your intake, but running a lot gives you a pretty good pass."
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Appleman recommends that people establish a running routine first, then shape up their diet.
"It's human nature that when you make too many changes at once, they're less likely to take hold," he says. That advice applies to eating habits, too: Incorporate one improvement, and once it's established as habit, introduce another. Here are a few of Appleman's favorites.
Eat a Full, Nourishing Breakfast
Appleman used to raid his pastry chef's cookie jar every day at 3 p.m., but plumping up his breakfast cured his afternoon sugar cravings. Now he eats oatmeal with whole-fat yogurt, nuts, and a few really ripe bananas smashed in first thing in the morning. "It's sweet, satiating, and starts my day off right," he says.
Snack on Filling Foods
When celery sticks don't curb your cravings, reach for a hard-boiled egg or other snacks containing some fat, protein, or fiber. "If you don't, you'll become ravenous and eat anything and everything in front of you," Appleman says.
Drink Plenty of Fluids
"That's a no-brainer," says Appleman, who downs lots of water throughout the day. Other good choices are seltzer, unsweetened tea, and black coffee (in moderation).
Keep Sugar in Check
Appleman doesn't outlaw sweets, but he reaches for them last—after loading up on proteins, grains, and vegetables. Even fruit (particularly juice) goes in the "watch it" category, because although the sugars give him a quick burst of energy, the subsequent crash leaves him lethargic—and reaching for more food. Says Appleman, "I go for vegetables first, fruit second."
Embrace Fat
Boneless, skinless chicken? Fat-free yogurt? Appleman says no to both. "They just don't taste as good as full-fat foods, and they're less satisfying."
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