After reading the article, you will be convinced that running trains all major muscle groups, allows you to maintain and maintain shape, and has a beneficial effect on the body as a whole.
During a run, the athlete shakes not only the muscles of the musculoskeletal system, but also the heart muscle. It is possible to note the health-improving effect of this sport on almost all components of the body and internal processes of the body.
Benefits of running:
- Removes toxins and excess water from the body;
- Reduces body fat;
- Promotes body hardening;
- Stimulates hematopoiesis - the formation of new cells of "young" blood;
- It has a beneficial effect on the respiratory system.
Not everyone knows that running produces endorphins known as "happiness hormones." Brain activity is also improved as a result of stimulating blood circulation, because it is the blood that provides nutrition to the brain and its saturation with oxygen.
It is safe to say that regular jogging can maintain not only physical, but also mental and mental health.
Muscle groups involved in running
Legs
Obviously, while running, the main load falls on the lower limbs. However, it is impossible to give an unambiguous answer to the question of whether it is possible to pump up legs by running every day.
Anatomically, the leg consists of three zones:
- The gluteal region;
- Hip;
- Shin.
Running affects the muscles of all three components, but each with different strengths.
Buttocks
The gluteus maximus muscles, on which the bulge and shape of this part of the body depend, do not work in the most active way during running. It is possible to tighten this area a little or to maintain its shape with the help of running. But you won't be able to build weak muscles from scratch by jogging.
For the most effective effect on the gluteal muscles, you must:
- Change the pace and speed of running;
- Climb hills;
- Run up the stairs;
- Practice overlap running;
- Run with your thigh high.
This last tip will have the greatest effect on the buttocks.
Hip
A runner may experience hip pain after a long workout. This part of the leg works actively during jogging.
The main load falls on the following muscles:
The entire quadriceps muscle, or quadriceps, including:
- broad intermediate muscle;
- wide medial;
- lateral wide;
- rectus femoris muscle.
- Biceps femoral muscle (from the back)
Shin
Running is one of the few ways to build a calf (not to be confused with calves).
Fast running speed develops:
- Flounder muscles;
- Anterior tibial;
- Posterior tibial;
- Third peroneal;
- Calf muscles.
If the latter can be trained with strength exercises, then the soleus and tibial muscles during training in the gym turn out to be practically unused, namely, the width and strength of the lower leg depends on them.
Feet
Rotation and lifting of the foot is carried out by the above-mentioned tibialis posterior and tibialis anterior muscles. The long flexors of the fingers are also anatomically located between the ankle and the knee, i.e. among the muscles of the lower leg.
On the very foot, there are few muscles:
- Short finger flexors;
- Short extensors;
- Dorsal interosseous muscles;
- Worm-like muscles.
All of them are strengthened during jogging.
Housing
While the tension in the muscles of the legs while running seems obvious, then with the muscles of the body it's not so clear. Which trunk muscles are activated during running and how exactly do they work?
- The press helps to fix the body and keep it in balance;
- The external and internal intercostal muscles contract actively during deep breathing;
- The biceps, triceps, triceps and biceps brachialis provide hand movement;
- The latissimus dorsi also aid in shoulder movement and breathing;
- The iliopsoas muscles affect the mobility of the pelvis.
Running guarantees tension in almost all major muscle groups. It is able to replace a whole range of exercises and give a light relief to the entire body.
What muscles swing during different types of running
Sprint run
When running fast for short distances, all types of muscle fibers are intensively swayed. The quadriceps muscle is very tense and can be damaged if the athlete does not first warm up and take the time to lightly stretch.
Before you go to sprint, you should go jogging. An important benefit of sprint running is burning a lot of fat.
Stair run
Many people practice stair running. Such training distributes the load unevenly, some muscles hardly tense, others work at full capacity.
The strongest swing:
- Gluteal muscles;
- Drumstick and calves;
- Press;
- Back and front muscles of the thigh.
Interval running
It develops the respiratory system well and increases endurance. This running strengthens the gluteal and iliac muscles. But it should only be practiced by experienced runners. Failure to follow the basic rules of interval running is fraught with health.
Many beginner athletes combine top speed running with very slow running. This approach is harmful to the body. The difference in speed should be noticeable, but not dramatic. When slowing down or increasing the running speed, the runner should always try to maintain an average pace.
Jogging
Correct jogging technique assumes that the athlete does not exceed the speed of 10 km / h. Such running is considered an aerobic form of physical activity.
It is not possible to swing the body and acquire mountains of muscles by jogging. This type of workout helps to strengthen muscles, tighten them, and has a beneficial effect on the cardiovascular system.
Running Technique Tips for Muscle Training:
- You need to run in special running shoes. Only they are able to protect the knee joint from injury, which is inevitable with constant running on the asphalt in non-professional shoes;
- Before starting any workout, including running, you should do a short warm-up. It should take no more than 10 minutes;
- You need to start accelerating a step when you feel an acceleration of the pulse and a slight warmth in the muscles;
- For increased work of the calves, buttocks and soleus muscles, the leg should be lowered not on the toe, but on the front of the foot. At first it will not be easy to get it, but it will quickly provide a visible result;
- Beginner runners should alternate between running days and rest days;
- For more intense muscle growth during training, you can take potassium and magnesium;
- Sprint runs are better at building mass than marathon runs;
- Use weights on your feet. The simplest thing is to put on a backpack with a weight. The burden will significantly increase the load;
- Reduce speed gradually before stopping;
- Massage and kneading the muscles are recommended 1.5-4 hours after training. It will have not only relaxing but also firming effect;
Running is the most natural way to pump up and one of the most effective. It is possible to realize the dream of a beautiful and harmoniously folded body. To do this, it is not necessary to spend money on subscriptions to the gym, it is enough to run out in the morning to the nearest square.
