More of a solo exerciser? You can mix it up so many ways, from running hills, going on tempo runs, performing intervals, or mixing it up between the road and the trail, Evans says. We are talking refined pasta, white bread, and cookies. Some runners even eat Skittles on their long runs to stay energized, Hamilton says. It does the exact opposite. Research from the Lawrence Berkeley National Laboratory shows that running even marathoning!
That may be because running increases the flow of nutrients to the cartilage in your knee while also strengthening the ligaments around the joint. And guess what? Aerobic exercise is, by far, the most time-efficient form of exercise for improving your heart health, according to research published in The American Journal of Cardiology.
While the exact reason is yet to be known, it could have to do with the fact that running reduces the likelihood of developing high blood pressure or type 2 diabetes, both of which can contribute to cataracts.
At least with hills, you can use your arms to push harder, which will give you a little bit of a workout. As the name suggests, your upper body muscles like shoulders, arms, back, and chest are all located near the top of your body. If you have a strong upper body, it will help you run faster as well as be more stable. If you want more of an upper body workout than a tradition run will give you, you can run with small weights or even bands.
Some stretches you might want to try are the cross-body shoulder stretch, the chest stretch, and the shoulder stretch. In the end, running is a great workout that tones and strengthens many major muscle groups. Now you have more of an idea why by looking at all the muscles that running works. Learn more here. Get exclusive advice, tips, and news so you can run at your best. For free. Enter your email to receive our weekly newsletter!
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See the 10…. For a more advanced version, try the same at a standing position and remember to tuck the pelvis. Pester also recommends regularly foam-rolling the quads, while adding movements like flexing, extending, and rotating the leg — these small additions will help build overall stability during runs.
The hip flexors help drive us forward, so sprinters need especially powerful ones to accelerate down the track. There are five hip flexor muscles, four of which are located at the pelvis. The iliopsoas is the most notorious, Pester says, because it is commonly weak and associated with hip pain. This specific hip flexor runs from the lower back to the hip and is critical in stabilizing the back whenever you're sitting or standing upright.
You need to maintain a balance of strength between the hip flexors, glutes, and hamstrings, otherwise you can overuse the former and end up with strain in the front of the hip, most likely the iliopsoas.
In that case, it doesn't help to stretch an already overworked muscle, Pester says. Instead, look for positions that work the glutes and hamstrings, as well.
These muscles attach to the pelvis and run down to the back of the knee. The hamstrings primarily help with bending the knee while running, Pester says, but they also assist with hip extension. When a runner lacks proper hip extension, they can overuse the hamstrings and develop a condition called tendinopathy , where the tendons in the muscle begin to break down.
Tendinopathy in the lower body is highly common in regular runners, Pester says. Symptoms include swelling and pain around the affected muscles and bones. If you think you have tendinopathy, it's best not stretch the already worn-out muscle. Instead, you should consider consulting a physical therapist to determine the root of the cause. They may have you try the pelvic tilt exercise to assess whether you feel pain from the front, back, or either side of your body.
In that case, it could mean your form is off and you're leaning your pelvis in a certain direction. Pester says that strengthening your core should help. The calves are composed of two primary muscles: the larger gastrocnemius and the soleus beneath it. These help you push your feet off the ground during each stride. When hip flexors are tight or the glutes are weak, the calves will kick in to help push you off the ground.
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