Everyone knows how to run, but not everyone knows what muscles work when running. And this is important to know first of all to those who are going to arrange cross-country training for weight loss, maintaining their body in good shape.
To understand which muscles swing when running, you need to know what our legs are made of.
The legs are more massive than the arms, stronger, there are many muscles. All muscles are divided into several large functional groups: flexors, extensors, adductors, arch supports, fixators and others.
The flexors and extensors on the legs are located rear and front, respectively.
On the back of the leg are the biceps, semi-tendon and semi-membranous. On the inside there are large and small adductors that hold the legs together.
Thanks to them, our legs will not corrode at the most inopportune moment.
On the outside of the thigh are the lateral broad muscle, the rectus and medial (the one that forms a tubercle near the knee). Athletes can clearly see all of these muscles. There is still a number of so small muscles that can not be mentioned.
Below is the knee and popliteal muscle.
The calf and soleus muscle form the tibia behind. The latter got its name in honor of its flat shape. The caviar is quite voluminous, it pulls the heel on itself, so that we can get on our toes.
So that we do not fly back while lifting on the socks, there are front muscles of the lower leg: the anterior tibial and long peroneal.
Everyone’s favorite Achilles tendon, which they loved to cut during torture in ancient times so that the victim did not run away, goes to the heel from the caviar.
Above the thigh are the buttocks - the gluteus maximus muscle - the largest in the human body. Laterally located middle and small gluteal.
From the tailbone up along the spinal column the muscle straightens the spine. Abdominal muscles are located front and side above the hips.
All these muscles work when running!
If we talk about Nordic walking, the load also goes to the upper body.
When running, this load comes down to moving your arms at every step.
Intercostal muscles are well pumped due to the fact that you need to breathe rhythmically and quickly.
Let's analyze which muscle groups work in different phases of running. To do this, we will divide the run into several phases or stages:
Running is a continuous chain of these 5 actions. One thing happens after another.
We don’t even think how to do this or that stage, we just run. We decided to run and the process began.Imagine what would happen if we all consciously coordinated? So easy to get confused!
All stages take place with overlapping each other. There is no such thing that one stage ends before the second begins. When the leg begins to push off from the surface, the second one already begins to move up and forward, while the separation of the first leg begins in parallel.
So, with overlays, all run is carried out.
When repelling, the main flexors, extensors of the legs, buttocks and calves work. That is, all the muscles of the legs. In the first phase of the push, the adductor muscle controls the position of the leg.
The stronger the caviar, the stronger you can push off and jump further.
This is important for sprinters. At this stage, the cooperative work of all the muscles of the leg is also important so that the person does not fall.
The second leg begins to rise, bending at the knee. The lifting height, together with the strength of the calves, will determine the length of the jump, which you can do as a result of the push. Caviar will decide how long you fly, and the extensors of the legs (the very muscles that are in front and slightly on the side of the thigh), how quickly you put your second leg on the surface.
The very first step is carried out after transferring the body to the second leg, then the first leg repels the body and gives inertia. Further, the entire run occurs according to the above algorithm.
In the second stage, when the second leg is already raised, and the first is repelled, the center of gravity is transferred from the push leg to the one on which you will land.
The muscles of the core (the press, the muscle that straightens the spine) and the upper legs work mainly.
During the separation of the jogging leg from the surface, a slight relaxation of the muscles of this leg occurs.
The maximum reduction of the flexors and buttocks is replaced by relaxation for a short flight.
During landing, the leg muscles provide cushioning. This can be clearly seen on the example of knee bending, which compensates for any landing. From the outside, it looks like a slight squat.
Tension develops from the front of the lower leg, immediately after which the extensors of the legs turn on.
The flexors located on the back of the thigh compensate for the work of the extensors, providing a balance of the resultant forces.
It is carried out due to the joint work of the extensors and flexors of the legs. Now the other leg is jogging. Everything repeats again.
Buttocks provide a good push along with caviar, leading - balance, flexors and extensors - push and other phases of the run.
Thus, the mentioned muscles are all involved in running. But to swing with the help of running will not work.
The fact is that the running load is aimed at developing endurance, burning calories. But not for muscle growth. By running, you can make a dry body, remove the stomach, fat from the inside of the thigh.
You can also develop a breathing apparatus, a heart.But pumping up muscle mass of legs without strength exercises will not work.
As you understand, muscles work in strict agreement. At the slightest deviation, delay, the effectiveness of the movement is lost. If you don’t pull your foot at the right time, you won’t be able to complete the required running phase.
The efforts of one muscle are not enough to set the body in motion, we need the coordinated work of all. In our body, the brain is engaged in the management of motor activity without our participation. We only decide what we want. And the brain already gives dozens of orders, activating or blocking different muscles. Thanks to such a complex system, our body can move so easily and freely, at first glance.
The muscle that straightens the spine has several functions:
All three of these functions are performed while running. It is recommended to run with a straight back, do not slouch, take the pelvis back a little.
Then your posture will be natural, and the softening of each step will be optimal.
If you run on toes, the load on the calves and soleus muscle will increase. If you raise your knee high - on the abs muscles, which also participate in raising the legs.
If you sweep the heels back, the flexors of the legs will train.
This is how you can change the load.