With well-defined muscles in the calves, thighs and glutes, runner's legs are often toned, tight and lean. Obtaining these lithe limbs is not easy, though, and runners put in months or years of hard work before they see the results. Since walking is often touted as a good alternative to more rigorous runs, you might wonder if you can get runner's legs simply by walking.
Muscles Used Walking
While walking, three major muscle groups are used. These muscle groups include the gluteus, quadriceps and hamstrings. The gluteus muscles, which make up the buttocks, are responsible for rotating the thighs and straightening the knee. The rotation provided by the gluteus muscles allows for proper movement at the hip joint. The quadriceps muscles sit on the front of the leg; they are responsible for extending the leg forward while walking. The hamstrings, on the other hand, are located on the back of the leg. These muscles are responsible for drawing the leg back into a flexed position while walking.
Muscles Used Running
The three major muscle groups used in walking are also used in running. The gluteus, quadriceps and hamstring muscles serve the same functions whether your body is running or walking. However, running also involves the use of the iliopsoas muscle group and the calf muscles. The iliopsoas muscles are commonly referred to as the hip flexors. These muscles are responsible for flexing the hip while running. Located on the back of the lower leg, the calf muscles flex the ankles and knees, allowing you to powerfully propel your body forward during a run.
Simple Answer
Although running and walking involve three of the same major muscle groups, the activities have significantly different effects on the body. While walking, your body weight is always supported by one foot on the ground. While running, your body is airborne between strides. As a result, a tremendous amount of weight is placed on your leg muscles as your feet strike the ground. In response to this stress, your muscles work much harder to absorb the impact, propel your body forward and protect the joints. Although walking does provide an effective leg exercise, it would be extremely difficult to achieve runner's legs simply by walking.
Helpful Exercises
If your body cannot handle the physical demands of running, you can still achieve strong and toned legs by adding simple exercises to your daily walking routine. The Fitness Magazine website recommends two simple exercises and two simple stretches for your hamstrings and calves to strengthen your muscles and lean out your legs. The hamstring exercise involves wide-leg squats, while the calf exercise involves single leg raises. Aim for three sets of 10 to 15 repetitions of each exercise. The hamstring stretch involves crossing your legs while standing and bending forward at the waist to touch your toes. The stretch for the calves involves standing on the edge of a stair and slowly dropping your heels toward the ground. Hold each stretch for at least 30 seconds, repeating twice on each side.
References
- SpryFeet: Muscles Used When Running; Kirk Mahoney; April 2010
- Girlfriends' Guide to Getting Fit: Keeping it Real with Linda Gilvear; Regina Medina
- Georgia Perimeter College: Human Muscles
- "Fitness": Get a Leg Up: 4 Must-Do Moves for Runners; Sept. 2006
- Running Planet: Run, Don't Walk -- The Truth About Running Versus Walking
- Healthy Exercise World: Running vs Walking
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