Victor Forge
Running is a full-body workout, but it primarily targets the muscles in the lower body and core. The muscles activated during running include the calves, quads, hamstrings, glutes, hip flexors, and core muscles like the obliques and rectus abdominis. The degree of muscle engagement depends on speed and terrain, with faster runs and elevation changes increasing muscle activation and providing an opportunity for muscle strengthening. Understanding the muscles used during running can help improve form, prevent injury, and enhance performance.
| Characteristics | Values |
|---|---|
| Number of muscle groups activated | 7 |
| Core muscles | obliques, rectus abdominis, rectus femoris |
| Hip muscles | hip flexors, iliopsoas |
| Gluteal muscles | gluteus maximus, gluteus medius, gluteus minimus |
| Quadricep muscles | rectus femoris |
| Hamstring muscles | three muscles |
| Calf muscles | gastrocnemius, soleus |
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What You'll Learn
Hip flexors and hip extensors
Running engages your core and the muscles in your hips, glutes, quadriceps, hamstrings, and calves. The hip flexors and extensors are crucial to running, as they help with pelvic and spinal stabilization, as well as movement.
Hip Flexors
The hip flexors are located at the front of your hips, above your thighs. They are made up of three key muscles: the iliopsoas, rectus femoris, and tensor fasciae latae. These muscles connect your thighbone to your low back, hips, and groin, and allow you to flex your knee and leg up towards your body, as well as move your legs forward.
To strengthen your hip flexors, you can try exercises such as standing hip flexion, where you stand with your feet hip-width apart, engage your core, and lift your knee as high as you can without arching your back. Another exercise is kneeling hip flexion, where you start in a kneeling position and slowly lift one knee off the ground, driving it up towards your chest.
Hip Extensors
The hip extensors are responsible for extending the hip joint, which involves moving the thigh backward. This action is crucial for walking, running, jumping, and standing up from a seated position. The primary muscles involved include the gluteus maximus, hamstrings, and the posterior fibres of the adductor magnus. These muscles work together to generate the force to propel your body forward when walking or running.
To strengthen your hip extensors, you can try exercises such as squats, which work your entire lower body. Another exercise is the glute bridge, where you lie flat on your back with your knees bent and feet flat on the ground, then squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
Running and Hip Health
Running is a great way to increase muscle activation and indirectly strengthen your legs. However, it is important to maintain strength and flexibility in your hip flexors and extensors to prevent injury and improve performance.
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Quadriceps
The quadriceps are a group of four long muscles located on the front of the thigh. They are responsible for extending the knee and propelling the body forward when running. The energy that begins in the quads is then transferred into the hamstrings. The quads are connected to the kneecap and help to stabilise and straighten the knees.
The quadriceps are particularly prone to strains because they are used for intense, high-speed activities and span different joints. One particular muscle in the quadriceps is especially susceptible to strain because it helps with two different motions, straightening the knee and flexing the hip. Strains can be graded in severity from Grade I, which is relatively mild, to Grade III, which is a severe break causing loss of muscle strength, physical defects, and intense pain.
Runners need strong quadriceps to run efficiently and to prevent injury. Quadricep-strengthening exercises can help alleviate knee pain and reduce the risk of it developing. To strengthen the quadriceps, exercises can be done to isolate the quads or compound exercises that involve the quad along with other muscles. An example of an exercise to isolate the quads is the banded quad extension, which elicits near-maximum quadricep activity.
To improve overall strength and running economy, compound exercises are best. However, if you frequently experience tight quads, isolation exercises may be more beneficial.
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Calf muscles
The calf muscles are responsible for several functions, including walking, running, jumping, standing on your toes, and flexing your foot. They are essential for propelling you forward when you walk or run, as well as for rotating your ankle, locking your knee, and supporting your posture.
Strong calves are important for runners as they can help prevent injuries and improve performance. Calf muscles absorb the impact of running, protecting the tibia and fibula bones from stress fractures and the shins from shin splints. They also help with balance and ankle mobility.
To strengthen your calf muscles, you can perform exercises such as calf raises, or participate in sports such as soccer, basketball, tennis, and swimming. Running, especially on hills, can also strengthen the calf muscles. However, it is important to be mindful of potential calf injuries and to properly stretch and warm up before exercising.
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Glutes
The gluteal muscles, or glutes, are the largest muscle group in the body. They are responsible for several functions, including sitting, standing, walking, running, and jumping. The gluteus maximus, medius, and minimus are the three key muscles in this group. These muscles play a crucial role in stabilising the hip joints and supporting the pelvis, which is part of the axial skeleton.
When running, the glutes provide the power to push your body forward. Strong glutes enable more efficient forward motion, reducing the strain on other muscles and joints. They also help to prevent injuries by stabilising the hip joints and controlling the movement of the knee. Weak glutes can lead to compensatory movements, resulting in overuse injuries in the knees, lower back, and other areas.
To strengthen the glutes and improve running performance, specific exercises should be incorporated into a training routine. These exercises include squats, lunges, hip bridges, lateral band walks, and clamshells. Additionally, it is important to maintain proper running form to maximise the engagement of the glute muscles.
Glute activation exercises, such as those detailed by Hobrough and Adrian, can help isolate and contract the glute muscles, improving their strength and performance. These exercises can be performed before a run or as part of a weekly strength and conditioning routine. By focusing on glute activation, runners can ensure that their glutes are properly engaged during exercise, improving performance and reducing the risk of injury.
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Abdominals
Running is often perceived as an exercise that targets the legs, but it is actually a full-body exercise. While running, your abdominal muscles control the movements of your pelvis and spine, preventing excess movement of the trunk during the swing of the arms and legs and keeping the core area stable.
The abdominal muscles, or abs, are a group of muscles that run along the abdomen and include the transverse abdominis and obliques. These muscles are responsible for linking the upper and lower body, providing stability and balance. During the stance phase of running, when you shift your weight onto one leg, the abdominals have to work on the stance-leg side to create stability and prevent you from falling to one side. This demand on the abdominal muscles is even greater during sprints, as faster leg movements require more stability to control rotation and prevent twisting back and forth.
To strengthen the abdominal muscles for running, exercises such as leg raises, bicycle crunches, and hanging leg raises can be incorporated into your fitness routine. These exercises target the lower abdominal muscles and enhance overall stability and balance. Additionally, core workouts like dead bugs, step-ups, hip thrusts, and side planks help to strengthen the abdominals and improve core stability.
While running does engage the abdominal muscles, it is typically not sufficient on its own to achieve visible abs. To develop a defined midsection, a combination of targeted core workouts, a balanced diet, and calorie control is necessary. Running can contribute to this goal by aiding in overall body fat reduction, including the fat covering the abdominal muscles.
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Frequently asked questions
Running targets the quadriceps, hamstrings, glutes, hip flexors, and the posterior calf muscle groups.
The glutes, or the gluteal region, help to stabilise and support the mobility of the pelvis and hip.
The hip flexors are responsible for flexing the hip or bringing the leg upward towards the body, helping to drive the runner forward.
The core muscles, which include the abdomen and back, are vital for maintaining balance and supporting posture. They help to hold the runner upright and keep them stable.
