Running is a combination of strength, speed and balance. Directly or indirectly, all muscles in the body are used for running. By understanding these muscles and practicing proper running techniques and training, you can increase your running ability and time. Both endurance and sprint runners will benefit from training all involved muscles while not relying solely on leg muscles.
Primary Muscles
The main muscles used in running are in the legs and gluteus. Dr. Kirk Mahoney identifies these primary muscles as the quadriceps, hamstrings, buttocks, hip flexors and calves. Quadriceps work to bend the hip and extend the knee, while hamstrings flex the knee and hip joint. The gluteus maximus, or main buttocks muscle, works to keep the body upright while running. The hip flexors move the hip joint and, lastly, the calf muscles help to flex the ankle and knee.
Supporting Muscles
Supporting muscles are found in the arms and core area and are not used directly in running but rather contribute an extension to the output of primary muscles. Mahoney recognizes biceps and abdominals in this category. The biceps, found in the upper arm, rotate the arm and flex the elbow for balance. The abdominals, both lower and upper, support core strength and control posture to help to balance the body while it is in transition from support to flight.
Supplementary Muscles
Supplementary muscles include those that are not related directly or indirectly to running specifically but still are used during the exercise. External and internal intercostals, or those used to aid breathing, are among these muscles. Apart from breathing, muscles used to provide balance on different types of terrain commonly come into play.
Muscle Fibers
Muscle strength is not the only thing that determines how fast or long you can run. Dr. Jason Karp explains that both fast-twitch and slow-twitch fibers come into play when running depending upon distance and speed. Slow-twitch muscles are quick to fatigue and will stand up better to endurance, while fast-twitch fibers come into play for sprints and strength training. Work both of these muscle fibers to maximize your running ability.
Muscle Injury in Running
Despite all of the muscles that work while running, it can be hard on the body. The American Academy of Family Physicians reports that the body must absorb around 110 tons of energy every mile. This constant impact results in injuries in up to 70 percent of runners every year, according to the AAFP. Rather than stretching which has not proved to reduce injury, protect against such harm with warm-ups, strength training and balance exercises before and between runs.
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