Running can be a challenging cardio exercise for the body, but which muscles are used for running?This exercise is often referred to as a full-body workout, but certain muscles are more reliant than others.These muscles play a vital role in running by maintaining stability and proper posture and helping prevent injuries.
Whether you enjoy running in nature or are looking for the best treadmill for indoor jogging, it’s good to know how these muscles can help improve your technique and performance.
Your core consists of the muscles in your abs and back, which are essential for maintaining balance and supporting your posture.The Mayo Clinic notes that most physical activity relies on a stable and strong core.That’s true for running, says Dr. Victoria Sekely, an RRCA-certified running trainer and physical therapist in Manhattan, where the muscles’ primary role is to keep you upright and stable as you run.
“When your core muscles are activated, you don’t rotate your body too much or lean to one side; you stabilize the torso area [of your body], which allows you to run forward more efficiently,” Sekely says .
These muscles are the powerhouse, Sekely says.Like cores, they provide stability and power that can be used to run more efficiently.
The hip flexors are a group of muscles that face the front of the hips and are responsible for flexing the hips or pulling the legs up toward the body.They help propel us forward, so runners need a lot of power to maintain speed.
If you’re an avid runner, it’s important to cross-train your hip flexors, glutes, and hamstrings to maintain the balance of strength between these muscles.
The gluteal region, commonly referred to as the buttocks, is made up of three muscles – the gluteus maximus, gluteus medius, and gluteus minimus.They help stabilize and support mobility in the pelvis and hips.Sekely says, “Your gluteus medius (muscle on the outside of your hip) works with your adductors (muscle on the inside of your hip) and your groin to provide this stability, so don’t lean side to side or lower our hips. The hips are down.” , we are better able to move forward.
The hamstrings are a group of three muscles that run along the back of the leg from the hip to the knee.They allow you to straighten your legs behind your body and bend your knees.When you run, your hamstrings provide strength along with your glutes.
Surprisingly, the quadriceps are a group of four muscles in the front of the thigh that are especially affected when going downhill.Downhill is not as easy as one might think.It’s a relief from running uphill, but running downhill requires more musculature control.”Your quads work hard to generate stopping power, or you’ll fall forward and down the hill,” says Sekley.”The way they work is quirky, which means they’re elongated in motion.”
Sekely’s point is that it’s important that one muscle doesn’t work harder than the other when running.”The quadriceps, glutes and hamstrings work together,” she says.Since many people don’t necessarily train their musculature to work eccentrically, for Sekely, that’s why downhill running is more challenging for your quads.
Your calf consists of two muscles—the gastrocnemius and soleus—at the back of the calf.It supports you while standing and enables you to move your calves and feet.Especially important when running, it pushes you forward and helps you get off the ground.This is thanks to the soleus muscle, which provides the most strength than any other muscle in your body compared to your body size.
“So it’s important that [your calves] are strong and able to carry you from foot to foot,” Sekely said
On the front of the shinbone, extending from below the knee and connecting to the top of the foot, the tibialis anterior muscle helps flex the foot upward.
For Sekely, the landing phase of the run is especially critical.”The tibialis try to keep your foot from hitting the ground too hard,” she says.A shin splint (shin pain) occurs when you don’t have enough control when your foot hits the ground.
Of the more than 20 muscles in the foot, the tibialis posterior is the key muscle from the leg to the foot, supporting the arch of the foot.Sekely explains that it helps control the amount of pronation: a natural movement during running where the arch of your foot collapses inward as your foot hits the ground.
According to Sekely, posterior tibial tendonitis (a common injury among runners that causes pain on the inside of the foot and ankle) can lead to excessive internal rotation — when your arch is overly flat during running and you can’t effectively move toward the foot. When pushing back.This indicates that the tibialis posterior is not effectively supporting the arch of the foot.
Gemma Harris is a UK-based freelance journalist and health writer who blogs at thegutchoice.com.She produces content for multimedia health and lifestyle platforms including calmmoment.com, StomaTips, Planet Mindful and metro.co.uk because of her passion for wellness.When not writing, she can take a walk or run in nature, take a yoga or spin class, swim or have a cocktail with friends.
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Post time: May-13-2022