Maximus Gage
Running is a whole-body workout, but it primarily exercises the core and lower-body muscles. The muscles used during running include the quads, hip flexors, hamstrings, glutes, and calf muscles. Running also works the abdominal muscles, which stabilise the pelvis and spine, and the biceps and triceps, which are used to swing the arms. Research shows that running can increase muscle size, particularly in beginners. However, running only builds muscle to a certain point, and strength training is a more effective way to build muscle mass.
| Characteristics | Values |
|---|---|
| Muscle Groups | Quadriceps, Hamstrings, Hip Flexors, Glutes, Calf Muscles, Biceps, Triceps, Abdominals |
| Muscle Work | Eccentric contractions, where muscles lengthen under load or tension |
| Muscle Benefits | Increased muscle mass, particularly in sedentary individuals or beginners |
| Muscle Appearance | Muscles become more defined with consistent running |
| Muscle Strength | Slow-twitch muscle fibres improve endurance, while fast-twitch fibres provide more force |
| Muscle Balance | Running uses muscles in the upper and lower body, including the core |
| Muscle Health | Prevents muscle loss that comes with aging |
| Muscle Injury Prevention | Strengthens muscles to prevent injuries, especially in the hips, back, and knees |
| Muscle Posture | Improves posture and stability |
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What You'll Learn
- Running improves leg muscles, especially the quadriceps, hamstrings, glutes, hip flexors, and calves
- It increases muscle growth, particularly in sedentary individuals or those new to running
- Core muscles are improved, including abdominals, which stabilise the body during running
- Running can improve upper body strength, including the biceps and triceps
- It can help build strength in slow-twitch muscle fibres, improving endurance
Running improves leg muscles, especially the quadriceps, hamstrings, glutes, hip flexors, and calves
Running is a great way to improve the strength and definition of your leg muscles. While it is a whole-body workout, it primarily exercises the muscles in your lower body and core. The muscles that benefit the most from running include the quadriceps, hamstrings, glutes, hip flexors, and calves.
The quadriceps, or quads, are a group of four muscles located on the front of your thigh. They are responsible for extending your knee and propelling you forward as you run. The energy from the quads is then transferred to the hamstrings, which are located on the back of the thigh. The hamstrings are essential for hip extension and knee flexion, helping to maintain a bend in your knee and preventing hyperextension.
The glutes, located in the buttocks, are also crucial for hip extension and play a vital role in stabilising your torso and maintaining proper posture. The hip flexors, found at the front of the hips, connect the thighbone to the low back, hips, and groin. They help with pelvic and spinal stabilisation and are crucial during sprinting and hill workouts.
Finally, the calves, or calf muscles, are also worked during running. While they may not be the primary movers, they help to absorb the impact of each stride and provide stability.
In addition to strengthening these leg muscles, running can also improve their endurance by aiding the development of slow-twitch muscle fibres. This helps to improve their aerobic capabilities and increase their resistance to fatigue.
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It increases muscle growth, particularly in sedentary individuals or those new to running
Running is a great way to improve muscle growth, especially if you are new to running or have a sedentary lifestyle. It is a whole-body workout, but it particularly targets the muscles in the lower body and core. The act of landing while running is done eccentrically, meaning the muscle lengthens under load or tension, and this is the major stimulus for muscle growth, especially for beginners.
Research supports this, with a 2015 review in the journal Exercise and Sport Sciences Reviews finding that aerobic exercise can increase skeletal muscle and whole muscle size, especially in sedentary individuals. Similarly, a 2017 study in the International Journal of Exercise Science found that running induced muscle growth in the vastus lateralis muscle (a quadricep muscle) in 12 recreationally active university students.
The main muscles targeted by running are the quads, hip flexors, hamstrings, glutes, and calf muscles. The quadriceps are a group of four muscles in the front of the thigh that help bend the hip when the knee is lifted and are then used to straighten the knee when the foot hits the ground. The hamstrings are located on the back of the thigh and are responsible for hip extension and knee flexion. The hip flexors are located at the front of the hips and are used when the knee and leg are lifted towards the body and when the legs are moved forward. The gluteal muscles are located in the buttocks and are responsible for extending the hip and propelling the body forward.
Running also works the abdominal muscles, which stabilize the pelvis and spine, allowing for more efficient movement of the legs. The abdominals also engage during the stance phase of the gait cycle, when weight is shifted onto one leg, to create stability.
While running is a great way to improve muscle growth, it will only build muscle to a certain point. Strength training is a more effective way to build muscle and is recommended to be incorporated into a training schedule that includes running.
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Core muscles are improved, including abdominals, which stabilise the body during running
Running is an effective exercise for building endurance, and it can also help improve core strength. The core muscles are what keep your torso upright when you run, and they reduce "wobbling" when moving your arms and legs. Core strength allows the pelvis, hips, and lower back to work together more smoothly, expending less energy.
The muscles in your abdomen link your upper and lower body. While running, they stabilize your pelvis and spine, allowing you to move your legs more efficiently without everything swaying. Your abdominals also engage during the stance phase when you shift your weight onto one leg, creating stability so that you don't fall to one side when lifting one leg. Your abdominal muscles work extra hard to limit trunk rotation during sprints.
Planks and supermans are exercises that can be done to improve core strength. Planks strengthen your abs, erector spinae (the muscles that run up and down your spine), chest, shoulders, quads, and hamstrings. Supermans place emphasis on the obliques, an extremely important muscle group for running stability. Building strength in the obliques will minimize excess wiggling and wobbling of the torso while you run.
Research shows that running can produce muscle growth, particularly in sedentary individuals or those who are new to running. Running loads the body, especially the lower body, and this is the major stimulus for muscle growth. However, running will only build muscle to a certain point, and once you start running consistently, you won't see as much muscular growth.
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Running can improve upper body strength, including the biceps and triceps
Running is a great way to improve overall fitness and muscle strength. While it is a predominantly lower-body workout, targeting the legs and glutes, it also requires the use of the arms and core muscles, which can help to improve upper body strength.
The biceps and triceps are both utilised and strengthened during a run. The act of running involves swinging the arms, which works and tones the biceps and triceps. The biceps, located in the front of the upper arm, are responsible for bending the elbow and supinating the forearm, which occurs during the arm swing in running. The triceps, on the other hand, are located in the back of the upper arm and are responsible for straightening the elbow, which is also engaged during the running motion.
The upper body is involved in running, and exercises that work the upper body can help improve running performance. A strong upper body helps maintain an upright posture, which is essential for efficient running. A collapsed chest can limit breathing capacity, reducing oxygen and nutrient delivery to the working muscles. Therefore, strengthening the upper body through exercises like bent-over rows and push-ups can improve running performance and reduce the risk of aches and pains.
Additionally, the abdominal muscles, which are part of the core, are also engaged during running. They stabilise the pelvis and spine, allowing for more efficient leg movement and preventing energy waste through twisting. The abdominals work harder during sprinting to limit trunk rotation, and their engagement increases with faster speeds.
While running is an excellent form of exercise that can improve muscle strength, it may not lead to significant muscle growth or bulkiness in the upper body. To build muscle mass, strength training or resistance training may be more effective. However, running can be a great starting point for beginners to improve overall muscle strength and tone, particularly in the upper body.
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It can help build strength in slow-twitch muscle fibres, improving endurance
Running is a great way to improve your physical health and fitness, and it can help build strength in slow-twitch muscle fibres, improving endurance. Slow-twitch muscle fibres, also known as Type I muscle fibres, are those that are used during endurance activities, such as long-distance running. These muscle fibres have a greater capacity for endurance because they are more resistant to fatigue, allowing you to sustain your runs for longer periods.
When you run, you engage multiple muscle groups, especially those in your legs and core. The main muscle groups in your legs that are activated during running include your quadriceps, hamstrings, hip flexors, glutes, and calf muscles. The quadriceps, or quads, are a group of four muscles located at the front of your thigh, which help to straighten your knee and propel you forward when running. The hamstrings, on the other hand, are located at the back of your thigh and are responsible for hip extension and knee flexion, helping you to push off the ground with each step.
Your hip flexors are another crucial muscle group for running, located at the front of your hips, connecting your thighbone to your low back, hips, and groin. These muscles help with pelvic and spinal stabilization, and they are engaged when you flex your knee and leg towards your body and when you move your legs forward while running. The gluteal muscles, found in your buttocks, are the largest and most powerful of the three gluteal muscles, and they are responsible for extending your hip as your foot pushes off the ground, helping you to run faster and maintain stability.
In addition to the leg muscles, running also engages your core muscles, which include the abdominal muscles. These muscles link your upper and lower body, providing stability and control during running. They work to stabilize your pelvis and spine, allowing you to move your legs more efficiently and preventing unnecessary twisting that can waste energy. By strengthening these core muscles, you improve your overall stability and balance, which can help you maintain proper posture and form while running.
The benefits of running extend beyond just building strength in slow-twitch muscle fibres. Research has shown that running can lead to muscle growth and an increase in muscle mass, particularly for those who are new to the activity or are sedentary. This muscle growth is a result of the eccentric contractions that occur during running, where the muscles lengthen under load or tension, stimulating muscle growth, especially in the lower body. However, it's important to note that the muscle-building benefits of running may plateau with consistent and steady-state runs, and incorporating strength training may be more beneficial for continued muscle growth.
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Frequently asked questions
Running is a whole-body workout, but it primarily improves the muscles in your core and lower body. These include your quads, hip flexors, hamstrings, glutes, and calf muscles.
Running loads the body, particularly the lower body. The act of landing when you run is done eccentrically, meaning a muscle lengthens under load or tension. This is the major stimulus for muscle growth.
Running can help to tone and strengthen your muscles, which can improve your overall health and running performance. It can also help prevent injury.
Yes, running can improve your cardiovascular health and provide a "natural high" from the release of endorphins. It can also boost creativity for up to two hours afterward.
