Blog o bieganiu sBIEGACZA - porady, ćwiczenia, diety dla biegaczy
  • English
  • Polski
Facebook runnerssphere Szukaj
> What muscles do you use when running – what you should know?

What muscles do you use when running – what you should know?

Publish date 19.09.2022

You can read it in 3 minut

What muscles do you use when running – what you should know?

No matter what kind of runner you are, you should be interested in a very important aspect of running – what muscles do running work

You are probably thinking to yourself “Why is this important? I know what muscles do running work: lats, abdominals, thighs.” Yes, that’s true, but do you know exactly which muscles work during your workout?

In this article, I’ll take you “deep into your body” so you’ll be aware of how it behaves and what happens to your body while running. 

Well, okay, but will it affect my running? Do I need this information?” 

Yes. It will help you improve your running technique. Moreover, you will run longer distances, your running will be better and faster. The most important thing is that your training will be safer, thus avoiding injuries that can put you out of running even for several months. Let’s get started and find out what muscles you use when running

What muscles do running work

Abdominal muscles

Abdominal rectus – It is the one that keeps the silhouette upright, so it should be taut when running. 

Abdominal oblique muscles – are essential in competitive running. Working on them will help you achieve better times during training. These are the muscles that work intensely during a workout. 

Leg muscles

Muscles work during running

These are the most important muscles that are most stressed during running. Therefore, you should know exactly which muscles are working during your training. After training, you can stretch them thoroughly to prevent injury.

Buttocks

They work primarily during the flight phase. If you want to engage them more during training, there are two ways to do it. Choose an uphill route or simply run backward. Be careful, however, not to bump into another runner or fall over and hurt yourself. 

Thighs 

  • Biceps tight – these muscles are responsible for flexing the ankle joint and straightening the hip joint. Moreover, they are also responsible for the acceleration. It works hard during running along with the rectus femoris muscle – especially during the flight phase. 
  • Quadriceps femoris muscle – works the hardest during the bump of a given leg, because it straightens the leg at the knee. It stabilizes the knee and also makes the shocks less severe because it cushions them.

Calves

There is more! What muscles do you use when running? Of course the calves. When running, the triceps calf muscle works the hardest – when one of the feet is resting on the ground and preparing to kick out. When both legs are in the air it relaxes.

Feet

The previously mentioned muscles are important, but it is the feet that provide cushioning and stability during running. Moreover, they can absorb heavy loads. Therefore, you need to take care of them. Don’t just stretch your thigh or calf muscles, but also think about massaging your feet.

Iliopsoas muscle

The iliopsoas muscle is the so-called runner’s muscle because it is during running that it will work hard. It is important because it flexes the hip joint. 

What muscles work when running – pay attention to hands muscles

Runners most often focus on their leg muscles. They mention them and do many exercises to strengthen and stretch them. However, arms are also important in running. 

Are you wondering why?

It’s all because it’s the hands that make you run better – they act like an engine. They are the ones that make running easier. Moving your upper limbs energetically will help you during your workout, so you must not forget about them. 

Their proper work during running is important because they reduce the effort of running. When running, you engage the deltoid and pectoral muscles. Thanks to this your biceps and triceps are stronger.

Now you know what muscles you use when running. Thanks to this you can focus on them and take care of the muscles to run better in the future. You should remember about recovery after the run to make sure that the muscles are ready and healthy for your next running adventure. 

They may appeal to you:

20 02.2024
Runners and trouble with sleeping – causes and solutions

Runners and trouble with sleeping – causes and solutions

Sleep is a key component for the body to recover. […]

12 02.2024
Are you getting tired quickly? See what it means and how to deal with it

Are you getting tired quickly? See what it means and how to deal with it

Many people want to run and do many other activities […]

29 11.2023
Running at night – why is it worth it and how to prepare for it?

Running at night – why is it worth it and how to prepare for it?

Looking out of your apartment window late at night, you […]

23 10.2023
Nordic walking – how to properly walk with poles? 

Nordic walking – how to properly walk with poles? 

I’m sure you’ve seen people walking with poles before. If […]

15 09.2023
New Football Betting Sites UK: A Guide to Football Betting and Betting Odds

New Football Betting Sites UK: A Guide to Football Betting and Betting Odds

Football is not just a sport; it’s a passion that […]

03 08.2023
Exercises for calves and feet – strengthen your runner’s legs

Exercises for calves and feet – strengthen your runner’s legs

When you start running your legs are not strong enough […]

20 07.2023
Heavy legs – reasons and solutions for runners

Heavy legs – reasons and solutions for runners

If you want to go for a run, everything is […]

19 07.2023
Stomach pain after running – what causes it? Can this be avoided? 

Stomach pain after running – what causes it? Can this be avoided? 

Runners not only have to deal with pain in their […]

14 07.2023
Headache after running – why does it appear and how to fight it?

Headache after running – why does it appear and how to fight it?

Everyone has certainly experienced a headache at some point. It […]

10 07.2023
Keto diet and running – is running on a diet without carbohydrates possible?

Keto diet and running – is running on a diet without carbohydrates possible?

I bet you’ve already heard a bit about the keto […]

06 07.2023
How to cool down in hot weather – 14 solutions 

How to cool down in hot weather – 14 solutions 

On hot days, everyone wants to hide indoors, turn on […]

05 07.2023
How does running affect the spine? Does it put a strain on it? Find out

How does running affect the spine? Does it put a strain on it? Find out

You hear a lot about running. Some say it’s healthy. […]

23 06.2023
Running in the forest – is it worth choosing such an area for your training?

Running in the forest – is it worth choosing such an area for your training?

We all appreciate fresh and clean air. Unfortunately, when you […]

06 06.2023
What size hiking boots should you buy? 

What size hiking boots should you buy? 

You’ve surely heard many times by now how important it […]

29 05.2023
Running with allergies – is it possible?

Running with allergies – is it possible?

Beautiful spring weather is the perfect time for runners to […]

24 05.2023
Who shouldn’t run? Read before your first training 

Who shouldn’t run? Read before your first training 

Running is a beautiful sport that you can do without […]

16 05.2023
Heel pain after running – why does it torment many runners? 

Heel pain after running – why does it torment many runners? 

Does your heel hurt after running? You can’t ignore it. […]

05 05.2023
How to start running in the morning? – tips for every runner

How to start running in the morning? – tips for every runner

For many people, morning running is a nightmare. Getting up […]

05 05.2023
Nutrition mistakes made by runners – what you should know?

Nutrition mistakes made by runners – what you should know?

Every beginner runner focuses on the basic things to prepare […]

04 05.2023
How to run properly – what is a good running technique? 

How to run properly – what is a good running technique? 

Many people believe that there is no simpler sport than […]

19 04.2023
Trail running shoes – what’s important? 

Trail running shoes – what’s important? 

For any runner, choosing the right shoes is essential. You […]

18 04.2023
Running foot strike – how to do it correctly?

Running foot strike – how to do it correctly?

The correct abject technique is extremely important. It’s what allows […]

14 04.2023
How to breathe when running? – tips for runners

How to breathe when running? – tips for runners

Controlling your breathing while running is very important and every […]

14 04.2023
How to get rid of muscle soreness? – methods 

How to get rid of muscle soreness? – methods 

You just started running, tried new exercises, lengthened your workout, […]

12 04.2023
Sweating when running in the heat – how to make running more comfortable? 

Sweating when running in the heat – how to make running more comfortable? 

Sweating during training is normal. Especially if it’s hot outside […]

11 04.2023
Can running in place be effective training?

Can running in place be effective training?

Is it ugly weather outside? Can’t get out and run […]

05 04.2023
Obstacle race – what it is and why you should try it?

Obstacle race – what it is and why you should try it?

OCR runs are nothing more than obstacle runs. Maybe some […]

05 04.2023
Cool down after running – why, how, and what exercises to do? 

Cool down after running – why, how, and what exercises to do? 

Everyone knows that warming up is extremely important – no […]

03 04.2023
Hiking vs trekking – what is the difference?

Hiking vs trekking – what is the difference?

Running is not everything. Even runners know this. Sometimes you […]

31 03.2023
Running with sore legs – Is it ok to do any exercises?

Running with sore legs – Is it ok to do any exercises?

You came back from training – satisfied with yourself and […]

X

Join our newsletter

stay up to date with tips for runners

Sign me up