When you think of the animal with the most ability for running, chances are you don't think of humans. While a member of the human race will probably never win a sprinting race against a cheetah, gazelle or even the household dog, we may just best them for endurance, according to Daniel Lieberman, a professor of anthropology at Harvard's Peabody Museum. The muscles in your legs and posterior have developed to ensure that you can run longer than many animals and, with regular exercise, can be developed to take you further.
Muscles Used
The main muscles worked when you run are your quadriceps, hamstrings, soleus and gastrocnemius muscles. Your quadriceps and hamstring muscles are in your upper thighs -- the quadriceps at the front and the hamstrings at the back. The soleus and gastrocnemius muscles are in your calves.
Increasing Muscle Size
It is important not to overdo your training in the initial stages of running to avoid muscle strains or other injuries. After you have built up your endurance for running, you can begin to work on building your leg muscles. The key is effective training. Do not run every day and make sure to alternate different exercises on rest days. Once you are confident in your strength, you can try running on an incline to further build leg muscles.
Warning
Injuries are common in running. Trying to run distances greater than you are able to or running when you have not stretched out your muscles correctly can lead to injuries such as tendinitis in the Achilles, peroneal and patellar tendons, piriformis syndrome, which presents as tightness and pain in the thighs and buttocks, plantar fasciitis, an injury in the tissue of the foot, and patello femoral pain syndrome, which causes pain in the kneecap.
Prevention
Stretching out your muscles helps to prevent injury. Jog lightly on the spot for a few minutes before you start your run, or extend one leg in front of you flexed at a right angle and place your hand on your knee to stretch out your calf muscles. The National Institute on Aging recommends stretching after any exercise regimen.
Other Benefits
The muscles built during running can help your performance in other sports. Developing muscles in your legs can help to improve your endurance in basketball and tennis, according to Northwestern University's Department of Athletics and Recreation. Strong leg muscles are also an advantage in swimming and can help you push off at a greater speed.
References
- Harvard University Gazette: Running Paced Human Evolution
- Georgia State University: Running
- NACOA: The Twelve Rules of Training
- University of Illinois McKinley Health Center: Common Running Injuries
- National Institute on Aging: How to Improve Your Flexibility
- Northwestern University Department of Athletics and Recreation: Sport-Specific Training
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