{"id":12307,"date":"2023-07-17T20:57:56","date_gmt":"2023-07-17T19:57:56","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=12307"},"modified":"2023-09-04T14:55:23","modified_gmt":"2023-09-04T13:55:23","slug":"what-muscles-does-running-work","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/what-muscles-does-running-work\/","title":{"rendered":"What muscles does running work? An inside look at running performance"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>What muscles does running work?<\/p>\n\n\n\n<p>Running is a total body exercise. You work more than just your lower leg muscles when you run.&nbsp;<\/p>\n\n\n\n<p>The muscles in your legs, core and upper body work together to move your body forward during a run.<\/p>\n\n\n\n<p>If there are any imbalances in your muscles, or you adopt a poor running form, this can cause running injuries like <a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\" data-type=\"post\" data-id=\"1538\">IT band syndrome<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/6-strength-exercises-to-help-prevent-runners-knee\/\" data-type=\"post\" data-id=\"960\">runner&rsquo;s knee<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/the-best-shin-splint-stretches-for-runners\/\" data-type=\"post\" data-id=\"11605\">shin splints<\/a>.&nbsp;<\/p>\n\n\n\n<p>Unfortunately the injury rate in the running community is still quite high.<\/p>\n\n\n\n<p>This is why it&rsquo;s important to know about the key running muscles, how they are used during running and how to strengthen them effectively.&nbsp;<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What muscles does running work?&nbsp;<\/li>\n\n\n\n<li>Muscles worked during running<\/li>\n\n\n\n<li>What muscles does running uphill work?<\/li>\n\n\n\n<li>What muscles does running backwards work?<\/li>\n\n\n\n<li>5 ways to prevent common running injuries&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get going!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-533x1024.png\" alt=\"what muscles does running work\" class=\"wp-image-12308\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"what muscles does running work\" class=\"wp-image-12308 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What muscles does running work?<\/strong><\/h2>\n\n\n\n<p>Running is a form of aerobic exercise so it works multiple muscle groups in the body.&nbsp;<\/p>\n\n\n\n<p>There are over 650 named skeletal muscles in the human body and they all work to perform different functions in the body.&nbsp;<\/p>\n\n\n\n<p>Skeletal muscles (muscles attached to your bone and tendons) enable movement, maintain posture, provide structural support and help to maintain body temperature.<\/p>\n\n\n\n<p>During running, your muscles perform the following roles:<\/p>\n\n\n\n<ol>\n<li>Shock absorption and control (running is a weight bearing exercise).<\/li>\n\n\n\n<li>Balance and posture control in the upper body.<\/li>\n\n\n\n<li>Energy generation to propel the body forward and upward.<\/li>\n\n\n\n<li>Control of direction changes of the centre of mass of the body.<\/li>\n<\/ol>\n\n\n\n<p>Your leg muscles do the bulk of the work &ndash; your hamstrings, hip flexors, glutes, quadriceps, adductors and calf muscles all work together to propel your body forward.&nbsp;<\/p>\n\n\n\n<p>Muscles in your core and upper body are used to keep you stable and upright when running.&nbsp;<\/p>\n\n\n\n<p>Lastly, your arms are also crucial to help dictate the pace of your run.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">7 of the best glute strength exercises for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-683x1024.png\" alt=\"what muscles does running work\" class=\"wp-image-12312\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-683x1024.png.webp\" alt=\"what muscles does running work\" class=\"wp-image-12312 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-3.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/supplements-for-runners\/\" data-type=\"post\" data-id=\"12493\">6 of the best supplements for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Muscles worked during running<\/h2>\n\n\n\n<p>Here is a list of the main muscles that are used during running:<\/p>\n\n\n\n<p><strong>#1 Glutes<\/strong><\/p>\n\n\n\n<p>Your glutes refer to the group of muscles in your buttocks.&nbsp;<\/p>\n\n\n\n<p>They help to extend your leg forward at the hip when you run and propel your body forward.<\/p>\n\n\n\n<p>One of these muscles &ndash; the gluteus maximus &ndash; is the biggest muscle in the body.<\/p>\n\n\n\n<p>All of the muscles in the glutes are worked during running.<\/p>\n\n\n\n<p>They work together with other muscles in the body to maintain alignment between the hips, knees and feet and stabilise your hips, pelvis and core when you run.<\/p>\n\n\n\n<p>Glute weakness is a major cause of injury and muscle imbalance in the running community.<\/p>\n\n\n\n<p>Weak glutes can also impact your running form and running stride.<\/p>\n\n\n\n<p><strong>#2 Quadriceps<\/strong><\/p>\n\n\n\n<p>Also known as &lsquo;quads&rsquo; for short, your quadriceps are a group of muscles in the front of your thigh above the knee.&nbsp;<\/p>\n\n\n\n<p>These muscles work together to flex the leg at the hip, extend the knee and stabilise the knee when you run.<\/p>\n\n\n\n<p>Their key function is to support your body weight when you run and prevent the knee from buckling when you land your foot on the ground.&nbsp;<\/p>\n\n\n\n<p>If you do a lot of downhill running, you may experience sore quadriceps.&nbsp;<\/p>\n\n\n\n<p>This is because your quads lengthen during your running stride when you land your foot on the ground.&nbsp;<\/p>\n\n\n\n<p>The quads work in opposition to the hamstrings at the back of the leg which I&rsquo;ll look at next.<\/p>\n\n\n\n<p><strong>#3 Hamstrings<\/strong><\/p>\n\n\n\n<p>Like the glutes, the hamstrings are one of the main muscle groups used when running.<\/p>\n\n\n\n<p>The hamstrings are a group of muscles at the back of your thigh.<\/p>\n\n\n\n<p>They work in opposition to the quadricep muscles on the front of your thigh.<\/p>\n\n\n\n<p>Your hamstrings play an important role to drive your leg forward up into the air which pushes and propels you forward when you run.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>#4 Hip flexors<\/strong><\/p>\n\n\n\n<p>The hip flexors are often neglected, but they are key running muscles that are found along the front of the hip and pelvis.<\/p>\n\n\n\n<p>They work together to flex the hip and drive your leg forward during your run.<\/p>\n\n\n\n<p>As such, they are key muscles for forward movement.&nbsp;<\/p>\n\n\n\n<p><strong>#5 Core<\/strong><\/p>\n\n\n\n<p>Your core is extremely important when running as it helps to stabilise your body when you run.<\/p>\n\n\n\n<p>Core muscles include all of the muscles that help support your trunk and maintain proper pelvic, hip and spine positioning and posture.<\/p>\n\n\n\n<p>They also help protect the spine by absorbing some of the shock and impact when your foot hits the ground.&nbsp;<\/p>\n\n\n\n<p>A weak core can lead to muscle imbalances and injury.&nbsp;<\/p>\n\n\n\n<p>It can also affect your running form and posture and even impact your breathing.&nbsp;<\/p>\n\n\n\n<p><strong>#6 Calves<\/strong><\/p>\n\n\n\n<p>Your calves are found behind your lower leg and run from the back of the knee down to the Achilles tendon.&nbsp;<\/p>\n\n\n\n<p>The calves help to flex the knee and ankle.<\/p>\n\n\n\n<p>They also perform two opposing roles:<\/p>\n\n\n\n<ul>\n<li>They work to decelerate your leg when your foot hits the ground when you run.<\/li>\n\n\n\n<li>They help to propel your leg forward when you drive your leg up and off the ground.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Many runners suffer with tight calf muscles if they have a forefoot strike pattern.&nbsp;<\/p>\n\n\n\n<p>Tight calf muscles can also be caused by flat feet and wearing minimalist running shoes.<\/p>\n\n\n\n<p><strong>#7 Upper body<\/strong><\/p>\n\n\n\n<p>That&rsquo;s right, running is not just a lower body exercise!<\/p>\n\n\n\n<p>Muscles in your upper body (arms, shoulders, chest, upper back) are used to maintain an upright posture and swing your arms when you run.<\/p>\n\n\n\n<p>Your arm swing works to propel your body forward and helps to dictate running speed.<\/p>\n\n\n\n<p>Your arms also help balance and stabilise your body.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-shin-splint-stretches-for-runners\/\" data-type=\"post\" data-id=\"11605\">9 of the best shin splint stretches for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-683x1024.png\" alt=\"what muscles does running work\" class=\"wp-image-12311\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-683x1024.png.webp\" alt=\"what muscles does running work\" class=\"wp-image-12311 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-2.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What muscles does running uphill work?<\/strong><\/h2>\n\n\n\n<p>What muscles does running work during a hill sprint workout?<\/p>\n\n\n\n<p>If you regularly run up hills or include <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">hill sprints<\/a> as part of your training routine, you&rsquo;ll know how physically demanding they can be!&nbsp;<\/p>\n\n\n\n<p>Running uphill <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">builds endurance and strength<\/a> and targets the same muscles but at a greater intensity.&nbsp;<\/p>\n\n\n\n<p>This is because your muscles must work harder to effectively propel your body up the hill.&nbsp;<\/p>\n\n\n\n<p>You will find that running uphill is a more effective way to build muscle strength as opposed to running on flat terrains alone.&nbsp;<\/p>\n\n\n\n<p>Running uphill is also a great way to work on your arm swing and running form.&nbsp;<\/p>\n\n\n\n<p>This is why hill sprints are often recommended to runners looking to build strength and explosive power.&nbsp;<\/p>\n\n\n\n<p>If you don&rsquo;t live near hills, then running on a treadmill at an incline is equally as effective.&nbsp;<\/p>\n\n\n\n<p>Running uphill works the following muscles:<\/p>\n\n\n\n<ul>\n<li>Calves<\/li>\n\n\n\n<li>Quadriceps<\/li>\n\n\n\n<li>Hamstrings<\/li>\n\n\n\n<li>Hip flexors<\/li>\n\n\n\n<li>Glutes<\/li>\n\n\n\n<li>Upper body<\/li>\n<\/ul>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">3 hill sprint workouts to increase strength and power<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What muscles does running backwards work?<\/strong><\/h2>\n\n\n\n<p>What muscles does running work when you run backwards?<\/p>\n\n\n\n<p>Running backwards is a good way to challenge your muscles in new and creative ways.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re only ever used to running forwards, then you may find running backwards challenging at first.&nbsp;<\/p>\n\n\n\n<p>However if you keep with it, you&rsquo;ll find that the following muscles are used more and therefore become stronger:&nbsp;<\/p>\n\n\n\n<ul>\n<li>Glutes&nbsp;<\/li>\n\n\n\n<li>Hamstrings&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Your quadriceps and calf muscles are also used but to a lesser extent.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26332781\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have shown that the way in which muscles contract when running backwards is likely to make them stronger.&nbsp;<\/p>\n\n\n\n<p>This means your muscles can cope with applying more force for longer, therefore you are able to run faster for longer.&nbsp;<\/p>\n\n\n\n<p>So if you&rsquo;re looking to run a personal best, running backwards may be an option for you.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/hip-strengthening-exercises-for-runners\/\" data-type=\"post\" data-id=\"2455\">7 best hip strengthening exercises for runners + how to do them<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-683x1024.png\" alt=\"what muscles does running work\" class=\"wp-image-12313\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-683x1024.png.webp\" alt=\"what muscles does running work\" class=\"wp-image-12313 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 tips to prevent common running injuries&nbsp;<\/strong><\/h2>\n\n\n\n<p>Injuries like shin splints, runner&rsquo;s knee and IT band syndrome are common running injuries.&nbsp;<\/p>\n\n\n\n<p>Here are 5 tips to stay injury free for longer:<\/p>\n\n\n\n<p><strong>#1 Perfect your form<\/strong><\/p>\n\n\n\n<p>Running form and technique is all about running in the most efficient and economical way possible.<\/p>\n\n\n\n<p>This means placing as little stress as possible on your muscles and joints.<\/p>\n\n\n\n<p>There are five key principles when it comes to proper running form and technique:<\/p>\n\n\n\n<ol>\n<li>Posture<\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/proper-arm-swing-for-runners\/\" data-type=\"post\" data-id=\"2534\">Arm swing<\/a><\/li>\n\n\n\n<li>Core strength<\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\" data-type=\"post\" data-id=\"5155\">Cadence<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\" data-type=\"post\" data-id=\"1516\">Footstrike<\/a><\/li>\n<\/ol>\n\n\n\n<p>Read our <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">complete guide to running form and technique<\/a> for more information and tips.<\/p>\n\n\n\n<p><strong>#2 Strength train<\/strong><\/p>\n\n\n\n<p>As I mentioned earlier in this guide, the muscles in your lower body are the powerhouses in running.&nbsp;<\/p>\n\n\n\n<p>Your glutes and hip flexors in particular can be seen as the ying and yang of power when running.&nbsp;<\/p>\n\n\n\n<p>Try and include <a href=\"https:\/\/www.runwithcaroline.com\/hip-strengthening-exercises-for-runners\/\" data-type=\"post\" data-id=\"2455\">hip strengthening exercises<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">glute strengthening exercises<\/a> in your training routine, either as part of a dynamic warm up or in between runs.&nbsp;<\/p>\n\n\n\n<p>Some good glute strengthening exercises include squats, single-leg hip bridge, clams and resistance band monster walks.<\/p>\n\n\n\n<p>It&rsquo;s also a good idea to include glute activation drills such as fast feet in your warm up.&nbsp;<\/p>\n\n\n\n<p>Glute activation exercises like this will help prepare and engage your muscles for the run ahead.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/hip-flexor-stretches-for-runners\/\" data-type=\"post\" data-id=\"3288\">Hip flexor stretches<\/a> like low lunges, reverse pigeon and forward bends are great to release tightness in your hips.&nbsp;&nbsp;<\/p>\n\n\n\n<p>With this advice, hopefully you won&rsquo;t be left wondering why you keep getting injured when running.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-683x1024.png\" alt=\"what muscles does running work\" class=\"wp-image-12310\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-683x1024.png.webp\" alt=\"what muscles does running work\" class=\"wp-image-12310 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/what-muscles-does-running-work-1.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#3 Wear the right running shoes<\/strong><\/p>\n\n\n\n<p>Finding the <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\">right running shoes<\/a> is very much a process of trial and error.<\/p>\n\n\n\n<p>But wearing the right running shoes is essential to stay injury free for longer.&nbsp;<\/p>\n\n\n\n<p>All good running shoe shops will offer a free gait analysis.<\/p>\n\n\n\n<p>This is where they get you to run on a treadmill for a few minutes so they can assess your gait and <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\">footstrike<\/a> (how you run and how your foot lands on the floor).&nbsp;<\/p>\n\n\n\n<p>Depending on how you run, they will be able to find shoes right for your feet.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Build your mileage slowly<\/strong><\/p>\n\n\n\n<p>Avoid sudden increases in intensity, frequency and duration in your training plan.&nbsp;<\/p>\n\n\n\n<p>Many overuse injuries, like <a href=\"https:\/\/www.runwithcaroline.com\/shin-splints-while-running\/\">shin splints<\/a>, are caused by doing too much too soon.&nbsp;<\/p>\n\n\n\n<p>Follow a training plan and stick to it. Don&rsquo;t be tempted to run extra miles each week.&nbsp;<\/p>\n\n\n\n<p>As long as you leave adequate time to do your training plan, you should have plenty of time in which to achieve your goal.<\/p>\n\n\n\n<p><strong>#5 Listen to your body<\/strong><\/p>\n\n\n\n<p>Listen to your body and really try and focus on what it is telling you.&nbsp;<\/p>\n\n\n\n<p>If you have a gut feeling that today is not the day for that long run, then listen to your gut.<\/p>\n\n\n\n<p>Usually, signs of an overuse injury start as a whisper. Don&rsquo;t ignore it before it&rsquo;s too late!<\/p>\n\n\n\n<p>Tune into your body and muscles and ask yourself: &ldquo;How do your legs feel?&rdquo; &ldquo;How do your feet feel?&rdquo; &ldquo;How strong do you feel?&rdquo;<\/p>\n\n\n\n<p>If you start to feel a niggling pain, take a step back and assess where it could be coming from and what you could do to minimise this pain before it gets worse.<\/p>\n\n\n\n<p>Listening to your body also means spending adequate time for rest and recovery.&nbsp;<\/p>\n\n\n\n<p>Rest and recovery are essential for any runner looking to stay injury free.<\/p>\n\n\n\n<p>Many runners consider rest days lost time.&nbsp;<\/p>\n\n\n\n<p>Don&rsquo;t worry &ndash; you won&rsquo;t lose all your running fitness in one day!<\/p>\n\n\n\n<p>Instead, view your rest day differently. Take some time to do something other than running.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\">Cross training<\/a> (or &lsquo;active recovery&rsquo;) activities like yoga and walking are all good examples.&nbsp;<\/p>\n\n\n\n<p>Remember, you need your rest days as much as you need your long runs and speed training.<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/recovery-tips-after-a-long-run\/\" data-type=\"post\" data-id=\"2542\">Recovery after running: 5 essential recovery tips after a long run<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What muscles does running work? Running is a total body exercise. You work more than just your lower leg muscles when you run.&nbsp; The muscles in your legs, core and upper body work together to move your body forward during a run. If there are any imbalances in your muscles, or you adopt a poor &hellip;<\/p>\n","protected":false},"author":1,"featured_media":12309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88],"tags":[100,85],"mv":{"thumbnail_id":12309,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/blog-post-138-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12307"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=12307"}],"version-history":[{"count":6,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12307\/revisions"}],"predecessor-version":[{"id":12774,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/12307\/revisions\/12774"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/12309"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=12307"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=12307"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=12307"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}