Glute Strength and Running Injuries
New Study Links Glute Strength to Lower Risk of Running Injuries
Runners preparing for long-distance events like the NYC Marathon often focus on endurance and mileage. But a new study suggests that targeting glute strength—especially on the weaker side—may be just as critical for preventing injuries.
In this post, we break down the study’s findings, explore what they mean for strength and injury prevention, and share how dry needling can help runners get more out of their glute training.
Key Points
Runners with stronger glutes—measured by holding a single-leg glute bridge—had significantly lower injury risk.
Those able to hold the bridge on their weaker side for 20–29 seconds had a 64% lower risk of overuse injuries.
Holding the bridge for 30+ seconds still showed a strong protective effect (49% lower risk).
Dry needling may help release tight gluteal muscles, enabling better muscle activation and strength development.
Study Summary
A 2025 study published in the Clinical Journal of Sports Medicine looked at 867 runners registered for the 2019 New York City Marathon to identify whether strength and flexibility influenced injury risk during training. Participants completed a baseline self-assessment of their strength and flexibility 16 weeks before the race and were then surveyed at four-week intervals leading up to the event.
Over a third of participants (36.1%) reported an overuse injury while training. However, the standout predictor of injury risk was performance on the single-leg glute bridge test.
Runners who could hold the bridge on their weaker side for 20–29 seconds had a 64% lower injury risk than those who could only hold it for 0–9 seconds (aHR: 0.36; 95% CI: 0.18–0.72; P = .0036).
Those who could hold for 30 seconds or more still had a 49% lower risk (aHR: 0.51; 95% CI: 0.29–0.92; P = .0245).
The findings suggest that glute endurance—particularly on the weaker leg—is a key factor in staying injury-free during high-mileage training.
| Findings | What It Means (in Plain English) |
|---|---|
| Runners who could hold a single-leg glute bridge on their weaker side for 20–29 seconds had a 64% lower risk of injury. | If you can hold a glute bridge on your weaker side for at least 20 seconds, you're much less likely to get hurt while training. |
| Holding the same bridge for 30+ seconds still lowered injury risk by 49%. | More glute endurance is better. Holding the position longer helps prevent injuries. |
| Only this one test (glute bridge on the weaker side) was statistically linked to injury risk. | Glute strength—especially on your weaker side—is one of the best predictors of injury risk in runners. |
| Over 36% of marathon runners in the study got injured during training. | Running injuries are common, especially if you don't strengthen the right muscles. |
| Study recommends strengthening hip abductors and related muscles. | Targeting key glute and hip muscles can help reduce your risk of running-related injuries. |
What This Means for Runners
This study reinforces the growing understanding that glute strength and symmetry matter—a lot. Many runners focus on stretching or foam rolling but overlook underlying weakness, especially in the hips and glutes. Over time, this can lead to poor load distribution, compensatory patterns, and ultimately, overuse injuries in the knees, hips, or lower back.
Injury prevention strategies for runners should include:
Regular testing of glute endurance (such as single-leg bridges).
Strengthening programs focused on hip abductors, extensors, and lateral stabilizers.
Addressing asymmetries between the left and right sides.
The Role of Dry Needling in Glute Strengthening
One of the most overlooked barriers to effective glute strengthening is myofascial tightness—especially in the gluteus medius, gluteus minimus, and surrounding muscles like the piriformis and TFL.
Trigger point dry needling, which involves inserting acupuncture needles into tight or dysfunctional muscle fibers, may help by:
Releasing deep-seated gluteal trigger points that inhibit proper muscle firing.
Improving range of motion and reducing compensatory patterns.
Enabling faster progression into strength training by restoring normal function.
By loosening up chronically tight glutes, runners may be better able to engage and strengthen the right muscles, build symmetry, and protect themselves from injury as mileage increases.
Takeaway for Runners and Clinicians
If you're a runner struggling with recurring injuries or imbalances, glute strength—especially endurance on the weaker side—deserves your attention. And if you're not progressing in strength work despite doing all the "right" exercises, dry needling may help remove the barriers to proper activation.
At Morningside Acupuncture, we specialize in both traditional acupuncture and dry needling for runners and athletes. We often see improved strength, movement, and injury prevention once tight, underperforming muscles are released and re-trained.
Looking for relief from pain in NYC?
Book an appointment with the experts at Morningside Acupuncture, the top-rated acupuncture and dry needling clinic in New York City.
Let us help you move better, feel stronger, and live pain-free.
Related Questions:
Sources:
Toresdahl BG, De Mille P, Egbert J, Geisel P, Metzl JD, Fontana MA. Strength and Flexibility Self-Assessment and Subsequent Training Injuries Among Runners of the New York City Marathon. Clin J Sport Med. 2025 May 23. doi: 10.1097/JSM.0000000000001370. Epub ahead of print. PMID: 40407382.
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