Hiking and running are both excellent forms of exercise. Each provides cardiovascular and pulmonary benefits, and works major muscle groups, so that you improve your stamina, endurance, strength and muscle tone. You use many of the same muscles for each activity, but at different intensities. A strong core is crucial for both.
Quadriceps
The quadriceps, the muscles at the fronts of the thighs, are the primary muscles used for both hiking and running. The quads are large muscles, organized in discrete portions that stay interconnected throughout the tops of the legs. Hiking and running engage all portions of the quadriceps muscles to propel the body forward during steps or strides.
Hamstrings
The hamstrings work in conjunction with the quadriceps. Muscles work in coordinating pairs. One muscle group — called the agonist muscles — pulls the body in one direction, and its opposing muscle group pulls the agonist muscles back into place. The hamstrings pull the quadriceps back as you shift your weight during hiking and running. Hikers are more likely to rely on the hamstrings than runners. Running involves a jumping motion that is less strenuous to the hamstrings than the planted, or on the ground, extension of the hamstrings during hiking.
Calves
The muscles of the calves are instrumental to both activities. When hiking, the calves may undergo changing levels of use. If you're hiking on flat terrain, the natural flexion and extension of walking is less strenuous than if you're carrying a heavy pack uphill. Certified strength and conditioning specialist Courtenay Schurman recommends that hikers perform calf stretches regularly before, during and after hiking to avoid injury. When running, the calves are secondary to the thighs and assist in flexing the ankle and knee for proper landing, which aids in shock absorption.
Glutes
The glutes are the three muscles of the backside. They extend into the hips and are used to support your trunk during both activities. When you run, the glutes keep you erect in conjunction with the hip flexors. During hiking, they may have to do more work, because they help support your body weight plus the weight of your pack.
Hips
Keeping the hips limber and flexible is important to avoiding injury when performing either activity. These muscles support hip flexion while hiking and running. When you hike, they support the glutes and lower back to avoid strain and absorb shock. When you run, they perform the same functions, but they require more suppleness and strength, because the impact of running on your joints is much greater than when hiking.
Shoulders
The shoulders are used more when you hike than when you run. This is because you are carrying weight when you hike. Strong shoulders allow you to carry your pack without the weight sinking into your lower back or other core muscles, which creates painful strain and may derail your adventure. When you run, your shoulders are not used much, but avoid hunching them by your ears as you tire, because this will create fatigue and lead to the potential for injury.
Abs
The abdominal muscles are used for core strength to support both activities. When you run, they work with the glutes to keep you upright. When you hike, they still assist with posture, but they may work additionally to carry your pack. Strong abdominal muscles will help you avoid back injury during running and hiking.
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