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

Publish date 19.09.2022

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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. 

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