What muscles work when running in place. What muscle groups work when running. They swing the hardest

Running is a truly unique sport, attractive for its accessibility and versatility. One of its advantages is that in the process of physical activity almost all the muscles of the body are involved, just some to a greater extent, others to a lesser extent. That is why most people only need running to maintain their figure and health. And thanks to its various techniques, you can give a targeted load to the desired muscle groups. Let's look at what muscles work when running.

A lot is known about the benefits of running, but it’s worth highlighting the most important ones once again. beneficial features:

Jogging strengthens the heart muscle, as a result of which the heart becomes more resilient, blood circulation improves, and important organs and systems are better supplied with oxygen.
Running has a good effect on the immune system and nervous system, which become stronger and work much better.
Due to the fact that almost all muscle groups work when running, it helps strengthen joints.
Regular exercise helps the body maintain tone, fights shortness of breath, runny nose, and high blood pressure.
The body is hardened, its resistance to various diseases increases.
Running helps you actively burn calories and lose weight.
During physical activity, the body produces happiness hormones that help get rid of stress, depression and nervous tension.

What muscles work while running?

Jogging provokes very intense muscle work. But keep in mind that this is a cardio exercise, so it strengthens the muscles, but does not build them. The main muscles that are used when running are the buttocks and legs. Let's look at them in more detail:

Thigh muscles. Located on the back of the thighs, they include four bundles and are responsible for the correct bending of the knees.
Gluteal muscles. Helps keep the body in an upright position. They also shape the width and shape of the buttocks.
Iliacus muscles. Responsible for the flexion functions of the lower leg. If pain and discomfort appear in these muscles while jogging, it is worth reconsidering the load.
Quadriceps. They are located on the front of the thigh and take an active part in extending the leg and moving the knee and hip joints during running.
Intercostal muscles. They tense up a little during forced inhalations and exhalations.
Caviar. Located in the lower leg. They help raise your legs when jogging and are responsible for stabilizing the body.

Beyond the hip system running also works the biceps, lower and upper abs. They work less actively, but are nevertheless involved.

Much also depends on your running technique. So, if we talk about which muscles swing when jogging, then the buttocks and the front surface of the thigh actively work. During sports running, the gluteal groups are actively worked out. The sprinting technique works the hip and calf muscles, but beginners should be careful with it, as damage to the knee joints can occur if the rules are not followed.

To strengthen your muscles and improve your posture, as you run, try to bring your shoulder blades closer to your spine and lower your shoulders. The arms, bent at the elbows, should move in a rhythm similar to the legs. Keep your abs slightly tense while running. But do not overdo it, so as not to lose your breath.

It is also worth considering which muscles are trained when running, depending on its technique.

Jogging on a flat surface

In this case, it is very important to follow the load regime and maintain the correct position of the body, head and upper limbs. By activating breathing, the load on the abdominal muscles and respiratory muscles increases.

The heart and muscles of the lower extremities receive a lot of load:

gluteal;
rear biceps of the thigh;
anterior quadriceps femoris;
tibial muscles;
calf muscles.

If you want to strengthen your gluteal muscles, you can choose the so-called “sports” running, which involves transitioning your heel to toe when placing your foot. By choosing a sprint technique, you will put maximum stress on your calves and pelvic muscles.

Running uphill

What muscle groups are affected by uphill running? Qualitatively In this case, the anterior muscles of the lower leg and the muscles of the back are strengthened. Climbing uphill can be considered a power running technique, in which the leg pushes off as if from the hip. The descent must be performed through wide movements and through the involvement of various muscle structures.

Running up the stairs

This type of running is the most work on cardiac, pulmonary, vascular functions, resulting in faster metabolism. Thus, in the process of movement, unlike a simple workout, more calories are burned. Also Descending from stairs is also effective. Even though the calories in this case, little is spent, the buttocks and thighs receive a high-quality load.

Cross-country skiing

Skiing does not particularly increase muscle volume, but it does an excellent job of strengthening secondary muscles. Due to the smoothness of movement and the absence of force loads, the risks of injury to ligaments and joints are minimal.

The muscles involved in classical skiing are predominantly the gluteal region and lower abs. As for “skating” skiing, it works the lateral parts of the thighs. In this case, the most important push-offs and sweeping movements are important, which is what ski poles are for.

Features of strengthening muscles when running

Some athletes who use running to gain muscle mass try to artificially strengthen muscles that take minimal part in the work, using various weights. Experts have a very negative attitude towards this, since the loads are distributed unevenly and unnaturally. Therefore, you shouldn’t go against the grain, so to speak. It's better to strengthen your running muscles naturally and use strength training exercises to build muscle mass in the desired areas. Please also consider the following recommendations:

To strengthen the muscular structures of your back and posture, keep your shoulders down when running. Try to bring your shoulder blades as close to the spine as possible, and bend your arms at the elbow joints and keep them parallel to the ground surface. While jogging, your elbows should move with your legs in the same beat.
To work your abdominal muscles while running, slightly tense them. Correct and complete breathing plays a role in this matter.
To strengthen the hips, both the back and front muscles, it is recommended to choose jogging, in which the legs are positioned from toe to heel.
And to pump up the gluteal muscles, follow the reverse technique, in which the foot is first placed on the heel and then on the toe.
If you want to strengthen your hip and calf muscles, use a running technique that pushes your entire foot off the ground.

When running the latter technique, be sure to monitor your knee joints to prevent injury.

Also speaking about which muscle groups work when running, you need to note the muscles of the back, neck and arms, especially the biceps, which are responsible for rotating the forearms and bending the elbows.

Please note that you should not expect great results from running in terms of gaining mass. It helps to increase muscle tone, as a result of which they harden and slightly increase in volume. Running also helps make the body stronger and more resilient. Over time, you will be able to run more without feeling discomfort. Don't be afraid to pump up your thighs or calves - this will require exercises of a different nature.

In any case, the muscles working when running are worked out efficiently. Before you start training, you should decide on your goals, which will allow you to choose the right technique and create a competent program. Also remember that the effectiveness of training is entirely determined by the regularity and duration of the training process.

Video answer: what muscles sway when running?

Since ancient times, jogging has been considered an excellent way to keep the body in good shape and strengthen almost all muscle groups. To increase the effectiveness of your training, you need to know which muscle groups are affected by running. Knowing which muscles are pumped when running in a certain technique will help you achieve your goals in a shorter time.

What does running develop?

When asked about the benefits of running, most people will talk about the ability to quickly lose weight. Some will note that it is a simple and inexpensive way to keep the body in good shape. The usefulness of such training and their beneficial effect on the body is much broader:

not only the muscles of the legs, abdomen, but also the heart are strengthened;
running helps improve blood circulation and oxygen delivery to all tissues;
Jogging improves immune performance and helps strengthen the nervous system;
running can be used to prevent hypertension, shortness of breath, runny nose and colds;
training, along with the development of all muscle tissue, helps strengthen joints;
promotes hardening of the body.

Exercises in practice have proven to be effective when it comes to weight loss. When jogging, the human body produces special hormones, which reduce the tendency to depression and stress. The main benefits of training are the following:

When running, almost all muscle groups are involved, and for some of them a fairly high level of load is created. Let's look at what muscles running affects:

During training, not only the musculoskeletal system is involved, but also the heart. With regular exercise, the heart muscles thicken and the size of the left ventricle, the diameter of the coronary arteries and the number of capillaries increase. The better the heart works, the more efficiently the blood supply system works.

This should be remembered when jogging, as excessive loads can cause harm. Before starting training, preliminary heart rate measurements are taken, the purpose of which is to identify the maximum permissible value of beats per minute. When the heart rate reaches this level, it means that the load should be reduced. When jogging, the leg muscles are always the most involved. It should be remembered that novice athletes are not recommended to use additional weight if they want to get an additional load.

Load Features

The training involves almost all muscle groups, the work of which is very intense during such training. Those who want to build up mass and make their body more sculpted should look for another type of strength exercise, since it is almost impossible to do this by jogging only.

This limitation is due to the fact that muscle tissue increases during jogging only at first due to the retention of fluid and lactic acid in it. Usually, after three weeks of periodic training, body volumes begin to systematically decrease, which is appreciated by those losing weight.

Training can be carried out using various running techniques, which determine which muscles are involved, the intensity of work and the strength of the load they perform.

The following techniques are popular today:

leisurely step;
traditional running;
intense jogging;
interval run.

Popular types of modern training today are cross-country skiing, obstacle course running, uphill jogging, and stair training.

The most popular types of techniques

Regardless of the running technique used, the most worked muscles will always be the legs and buttocks. Depending on the purpose and the need to work out a certain muscle group, a certain technique is used.

Jogging

Proper jogging involves moving on a flat surface. at a speed of no more than 10 km/h. The training is carried out at a slow pace and in small steps when moving. Such jogging falls into the category of anaerobic exercise.

While running, the entire hip system is strengthened. Jogging, which involves stepping from toe to heel, allows you to effectively use the buttocks, the front and back of the thighs. The shape and fullness of the buttocks depends on the condition of the gluteal tissue.

With proper jogging technique muscles of the back, neck, arms and chest are involved. When jogging, breathing is activated, which creates additional stress on the stomach. During such exercises, the respiratory muscles, diaphragm and intercostal muscles inevitably train.

Sports running

The athletic look engages the gluteus medius. Such technique may involve long distances or high running speeds. Among sports training Sprinting is considered the most dangerous, so it is only used by professional athletes.

During classes, the abdominal muscles and biceps become toned. These groups are considered secondary, so an understanding of how to properly perform runs is necessary to ensure they receive sufficient load. To strengthen your back, it is recommended not to lower your shoulders and not bring your shoulder blades toward your spine. Your arms should be slightly bent at the elbows and, when running, repeat the rhythm of your leg movements. To train your abs, it is enough to keep your stomach slightly tense, but this should not lead to breathing problems.

Running with an incline

This technique is recommended for use by people with a sufficient level of physical fitness. This technique is used when running uphill, on a sports track with a slope, classes in steps. Changing the level of the inclined plane is considered the simplest type of increasing the load. Hill jogging falls into the category of power running, where the leg pushes off the hip. The muscles of the anterior surface of the lower leg are most involved in such exercises. The back muscles, gastrocnemius and soleus muscles are subjected to a good load.

The advantage of the treadmill is the ability to regulate the degree of inclination of the surface, changing which you can increase or decrease the degree of load. The greater the degree of inclination, the greater the level of stress experienced by the muscle tissue. When running on an incline, each new movement requires a person to overcome the force of gravity. As a result, the muscles work harder and more calories are burned. When running up the stairs, the maximum impact is on the core and gluteal muscles.. The popularity of such runs recently is due to a number of factors:

uniformity of inclination;
the ability to move forward;
minimal risk of injury;
availability.

Today, running training can be carried out outdoors, in specialized fitness centers, stadiums, or at home on a treadmill. Regardless of the location of your jogging, in order to work out your muscles well, you must follow a number of rules:

It is worth remembering that sports training should be enjoyable, so you should not bring your body to complete exhaustion.

Running is an excellent workout for strengthening your cardiovascular system. Also, by running short distances, which are carried out over a certain distance at different speeds, you can strengthen And work through everything, and besides them the abdominal muscles. A short jog at a low speed can be used as a warm-up before any hard training.

With proper distribution of the load, such a sport will bear exclusively benefit. For example, it can be an alternative to a set of exercises for the legs, and on one of the warm days, jogging can replace going to the gym. In addition, running will help maintain good shape and a healthy heart in old age. A morning jog will be a great help in losing extra pounds, and an evening jog will make the body more resilient.

Muscles that work when running

Running allows you to work all muscle groups, although the main load goes to the legs. The heart muscle, abdominal muscles and muscles also work. So, the muscles working in this sport can be divided into several types:

Is it possible to pump up your legs by running?

With the help of running, you can pump up and strengthen your leg muscles, since they are well used in this sport. Using different techniques and gradually increasing the load, it is possible to lose a few extra pounds, and it will grow.

When running on long distances It will not be possible to acquire too prominent muscles, since the legs become more resilient and more accurate than those that can often be seen in people who work out professionally in the gym.

Many people have probably heard that running often helps decrease in muscle mass. This happens due to the fact that after running a long distance, the body needs more energy and it finds it in the muscles, from where it takes it.

Therefore, in order not to lose muscle mass, many athletes train with the help of sprint running. This is one of the specific techniques that involve running short distances, and also when using weights, there will be a noticeable increase in the legs, as a result of the transformation of fat into muscle.

So, if a person engages in this type of sport correctly, gradually increasing the load and without injuring his body, then he has the opportunity to quickly see the expected results. Running activates all leg muscles and that is why it is one of the best ways to work them out, strengthen them and pump them up evenly.

How to run correctly to pump up your legs

To pump up your legs while running, necessary:

Start running from short distances on flat terrain, since if you immediately load your legs by running up some hill or do this for a long time without rest, you can get seriously injured.
Find the technique that will be convenient for physical training.
Depending on the chosen technique follow the rules foot placement when running. Let's say that when running a long distance you need to put your foot on your full foot or roll from heel to toe, and in short races at speed you need to run on your toes.
It is also important choose proper, comfortable shoes that will not cause discomfort while jogging.
Before each race you must do warm-up, and after it - stretching. This will help not injure your legs, as well as get rid of discomfort the next day after training. Starting to run without warming up puts a lot of stress on your heart.

A few tips, following which, your running will be more effective:

Always have water with you to replenish lost energy.
Gradually increase the load and start running with weights or quickly climb the stairs.
Having reached maximum speed, it will be enough to make several small runs to a hill every day.
Make a plan that will help evenly distribute the load on the body.
During long runs, in order not to lose your breath, run at the same pace throughout the entire time.
To achieve a better result, you can try using various obstacles or running for a while on straight legs, squatting, with a high hip lift.
Don’t forget that if you have little fat mass, you won’t be able to gain a lot of muscle mass.
After the race, you should not stop immediately. It would be best to gradually lose speed and then switch to a walk.

Special attention is paid to nutrition for a person involved in this sport.

Both for people who work out in the gym and for those who prefer running, a large intake is necessary squirrel. It will promote muscle growth.

To feel good, you should not eat before the race. And here water on the contrary, it should be consumed before, after and during training.

So, a person who wants to pump up their legs through running needs to put in a little more effort than someone who just wants to strengthen or tighten them. But nevertheless, it is possible. The main thing is not to exhaust yourself, and it is also worth consulting with someone who is doing similar things. He can advise and help you run so as not to damage your health. In addition, do not forget that if the load is too intense, the opposite, undesirable effect may occur.

You also need to remember not only how your legs move, but also what position you are in back, stomach, hands. A straight back and tense abs will help you maintain balance and slow down the feeling of fatigue in your body. And the arms bent at the elbows, which move relative to the opposite legs, make it possible to accelerate.

We are accustomed to the fact that running means strong legs and heart. But in reality, much more muscles are involved in the work. Therefore, as a final article for this week on running physiology, we bring you a story about which muscles are used during running.

So let's start from the bottom ;)

Legs

Quadriceps muscles. When running, the quadriceps (quadriceps) muscles are actively involved. They occupy the entire anterior and partly the lateral surface of the thigh. Their function is to extend the leg at the knee and flex the hip.

As you run, they stabilize your knees and absorb the shock that occurs when you land on the ground.

Thigh muscles. The thigh muscles located on the back surface perform the opposite function - they flex the knee muscles.

Calf muscles. The calf muscles bend the knees, elevate the legs, and stabilize the body.

During running, the soleus and tibialis anterior muscles develop, as a result of which the lower leg becomes more even and harmoniously developed. These muscles also help absorb the impact of your foot on the running surface and give you a spring in your stride.

Gluteal muscles. The gluteal muscles help keep the body upright while running. It is a group of three muscles: the gluteus maximus, the gluteus medius and the gluteus minimus.

The gluteus maximus muscle extends and rotates the thigh, straightens and fixes the torso.

The gluteus medius muscle is involved in hip abduction, and when the hip is in a fixed position, it abducts the pelvis. Straightens the torso bent forward, when standing, tilts the torso in its direction.

The gluteus minimus muscle is also involved in hip abduction and trunk straightening.

Iliopsoas muscles. The iliopsoas muscles are the muscles of the internal group of pelvic muscles. These muscles perform flexion and supination of the thigh at the hip joint.

Feet

Long extensor muscles of the big toe. The long extensors of the thumb are the muscles of the lower leg of the anterior group. They are responsible for extending the big toe and foot, lifting its front edge.

Flexor hallucis longus. The long flexors of the thumb are the muscles of the lower leg of the posterior group. They occupy the most lateral position, located on the posterior surface.

Like the rest of the posterior muscles of the leg, it produces flexion, adduction and supination of the foot. Strengthens the longitudinal arch of the foot.

Long toe flexors. The long flexor digitorum muscles also belong to the posterior group of lower leg muscles. They are located on the back of the tibia. These muscles act on the foot as a whole, and together with the triceps muscles of the leg, they take part in placing the foot on the toe, actively help strengthen the longitudinal arch of the foot and press the toes to the support during walking and running, respectively.

Anterior and posterior tibial muscles. The tibialis anterior and posterior muscles are involved in the function of the foot. The tibialis anterior muscles extend the foot, and the tibialis posterior muscles flex the foot. The peroneus brevis and peroneus longus muscles are also involved in foot flexion and pronation.

Frame

Abdominal muscles. The abdominal muscles (upper and lower) help us maintain proper posture, which is critical for peak performance and helps avoid injury. When we run, our core is loose and this can cause spinal rotation, and strong abdominal muscles help stabilize the upper body and minimize the dissipation of energy through unnecessary body movements. This is especially true for long-distance running.

Intercostal muscles (external and internal). These muscles play a supporting role in running. External muscles are involved in forced inhalation, internal muscles are involved in forced exhalation.

Biceps brachii muscles. The biceps brachii muscles (biceps) are located above the elbow. The shoulder is bent at the shoulder joint, the forearm at the elbow. And it is these muscles that we work to keep our arms in the correct position while running.

Triceps brachii muscles. The triceps brachii muscles (triceps) move our arms back and toward our torso. They are also involved in forearm extension.

Latissimus dorsi muscles. The latissimus dorsi are superficial muscles that occupy the entire lower back. These muscles move the arms when running backwards.

Have productive runs and have a great weekend!

Running is a universal sport, accessible to almost everyone who has no special contraindications for health reasons. You can do it with different intensity. It is absolutely not necessary to set yourself the task of running a multi-kilometer marathon. Even a leisurely run in the nearest park will be beneficial, because it will help tone a variety of muscle groups, give you a good mood and help you get rid of extra pounds.

Muscle work while running

So what muscles are used when running? Almost everything. Some of them work more intensively than others. We will talk about them in more detail.

Leg muscles when running

First of all, it’s worth talking about the muscle groups that are most involved when running. Of course, these include those located on the legs along their entire length:

Quadriceps. They occupy the front part of the thigh, partially extending to the lateral areas. These muscles are also called quadriceps. They are responsible for flexing the hips and extending the knees. When you run, your quadriceps absorb the impact of your feet hitting the ground, thereby stabilizing your knees and protecting them from injury.
The femoral muscles, located at the back, are responsible for flexion of the knee joint. They also work intensely while running.
Calf muscle groups. They are located on the shins. When running, they perform several functions at once - they help bend the knees, raise the legs up, and stabilize the body after an impact.
The gluteal group, which includes the gluteus maximus, medius and minimus muscles. They are responsible for flexing and extending the hips during running and maintaining balance by moving the body into the desired position.
Iliopsoas muscles. They are located inside the pelvis and help flex the hips while protecting the joints from injury from impact.

Foot muscles when running

Of course, while running, your feet also work actively. In particular, the tibial and peroneal muscles, flexors and extensors of the toes are involved. All of them move the feet, correctly bending and unbending them while running. With regular exercise, these muscles are trained and become stronger. Thanks to this, the gait becomes easy and beautiful.

Core muscles when running

While jogging, you train not only your legs, but your whole body. In particular, the core muscles receive considerable load. These include:

Press. The abdominal muscles perform a stabilizing function. Since the body is in an unstable position while running, it becomes necessary to constantly maintain balance. It is this task that the abdominal muscles cope with.
The intercostal muscles actively work during deep, intense breathing, which certainly takes place while running.
The biceps and triceps are responsible for flexing and extending the shoulders and forearms. They move their arms back. These muscles will be especially actively involved if you make the right movements while running.
The latissimus dorsi muscles also work when moving the arms back.

As you can see, the body is actively training while running. Therefore, with regular exercise, physical fitness significantly improves - the stomach is tightened, posture is straightened, the body acquires attractive relief contours.

What muscles are involved when running: biceps, rectus abdominis, iliopsoas, quadriceps, calf muscles, internal and external intercostal muscles, triceps, gluteus maximus, biceps femoris, calf muscles, foot muscles

The benefits of running

Since almost all the muscles of the body are involved during running, the most obvious benefit from this type of exercise is precisely the correction of the figure. Daily jogging helps burn calories. At the same time, they help to form a beautiful body contour. Toned, strong muscles are not only attractive, but also improve the quality of life. By constantly running, you will very soon notice how easily your usual movements are given to you, and how much less you get tired. As a result, everyday life will be transformed, become brighter, richer and more enjoyable.

In addition, running is also good for your health. Active exercises improve metabolism and speed up metabolic processes in the body. Thanks to this, there is a more complete absorption of beneficial substances from food and the removal of harmful compounds. As a result, general well-being improves, vitality increases, and immunity is strengthened.

Along with the muscles, the heart also trains while running. Thus, a number of serious diseases are prevented. There are also beneficial effects of running on the nervous and cardiovascular systems. Regular exercise strengthens the body, reducing the risk of contracting colds and infectious diseases characteristic of the winter period.

If you suffer from depression or chronic fatigue, have lost interest in life or become despondent, then a light jog will only be beneficial. This kind of physical activity has a beneficial effect on the psyche, improves mood, and contributes to the production of the “happiness hormone.” As a result, after the first lesson you will feel not only pleasant fatigue, but also elation.

In order for running to help train all the muscle groups described above and have an overall beneficial effect, it is important to do it correctly. All movements must be thoughtful and purposeful. It is necessary to study them in advance and start training, gradually increasing the load. Take this seriously to avoid disappointment and even injury.