My Surprising Discovery: Could Your Running Belt Be Causing Your Glute Pain?
For years, I battled hip and glute pain that threatened to sideline my running goals. I figured it was a strength or mobility issue, but despite my best efforts at strengthening and stretching, nothing was helping. It was worse after I was hit by a car in 2023.
This past Spring I was getting desperate. I was religiously doing all the standard glute exercises runners are given. I was on the verge of hiring a running physical therapist (PT) for an assessment, even though I knew the routines. I just needed a fresh set of eyes.
I only felt it while running, so it wasn’t developing into an injury…just a literal pain in the butt when I would try to run over 4 miles or so. I would need to stop the run. Not great when you are training for a marathon. I ended up having to defer the Buffalo Marathon until next year.
Stopping a run is very important when you are feeling pain that is more than a “niggle”. So I don’t want any9one thinking I am advocating running through pain, because it WILL become an injury. I never started a run in pain. If and when the pain was detrimental to my run, I quit it. THIS was the reason I was getting so desperate, BECAUSE I wouldn’t run through the pain so I couldn’t get marathon training in.
The Experiment I Didn’t Know was an Experiment
The breakthrough happened by accident.
I had told my husband I was finally going to call a PT clinic. The same week, we had a three-mile run scheduled. I realized I’d forgotten to charge my phone overnight. I always carry my phone for safety in case of emergencies (like getting hit by a car!) or needing to use a transit app when miles from home after a long run.
Since it was an early, short run with my husband, I decided to leave the phone and charge it up since I was going to need it as soon as I returned from home. Off we went, without my usual running belt, since I didn’t need to carry my phone.
As we ran, I noticed something…the usual pain was significantly less. My groin felt fine. I wasn’t 100%, but the difference was noticeable.
We finished the run, I grabbed my phone, strapped on my running belt, and headed out for a walk to my son’s house. Half a mile into the 3 mile walk, my glutes, hips, and groin were letting me know they were there.
The thought flashed through my mind…I didn’t have this pain when I didn’t have the belt.
Off came the belt. Relief was immediate. I wasn’t completely pain-free, but it was enough to make me seriously question if the belt was the issue. I left the belt and phone behind when I ran with my son, and the pain stayed at bay.
The Biomechanical Theory
I have not run with a running belt since.
My anecdotal discovery led me to do some research. While I couldn’t find formal studies, I did find that AI engines (likely pulling from clinical observations) suggested a plausible biomechanical explanation.
The theory (put together by AI…definitely want to make that clear) is that the load of the belt on the hips could alter pelvic positioning, which in turn might change the firing pattern of the glute muscles. The belt might be causing my body to compensate, leading to undue stress on the muscles, joints, and nerves in the area. This compensation could be the root cause of the pain.
Obviously, I am not opposed to running belts, or saying if you have hip, glute or groin pain it is from wearing a belt. Paying attention to your body and what you are putting on it, though, can turn out to be very important.
The Fix: Switching Gear
Since ditching the running belt, my issues have gotten to the point that they are almost gone.
I’ve had to make adjustments in the gear I use to run, especially when I am going for a longer one.
*Hydration Vest: I now use a hydration vest with pockets to carry my phone and fuel on longer runs. I don’t fill the bladder too full, and I actually safety pin the straps that hang off the front of the vest to my shirt so the weight of the water doesn’t pull the vest down my back.
Jacket Pockets: As the weather cools, I rely on jacket pockets for shorter runs where I don’t need hydration, or I take a *small hydration pack with me that I can refill if need be. The pack I bought is designed to be strapped to your arm, but I just fill the bladder and slip it into a pocket.
*Apple Watch Cellular: I enabled cellular on my Apple Watch so I can get texts or make calls, and I simply carry the watch in a pocket when I don’t have need of the hydration vest or jacket. The phone capabilities will work even if you just carry the watch case, so I take off the bands to make it smaller and easier to slip into a pocket.
I’m now focusing on strengthening and mobility, knowing I’ve removed a major obstacle.
The Takeaway
If I hadn’t stumbled upon this discovery, all the stretching and PT in the world might have been fruitless.
Just like some runners don’t do well with super shoes, not every piece of common gear works well for every body.
If you are experiencing persistent pain:
See a PT or Doctor: Always seek professional help for running pain. Pain is a signal that something different needs to be done.
Report Everything: Be sure to tell your health professional about everything you wear including belts, hydration packs, etc. and make sure they know you are a runner. Everything is evidence so they can put the clues together and help you.
Be Aware: Pay close attention to how your body reacts when you start using a new piece of gear. Look for alternatives if something feels “off.”
Removing my running belt was the unexpected key to getting back to pain-free running. My training has been going so well ever since. I can’t explain how excited I am to go for a run knowing I won’t be desperate to quit a few miles in.
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