Rear thigh: hamstring muscle, which is easy to pull when running.

Iwona Sulowska, a marathon enthusiast, said, “The foot muscles play a key role in supporting the medial longitudinal arch, and can provide foot stability and flexibility during cushioning.” 04 Before landing, thigh muscles need to control cushioning, and the muscles at the front and back of the thigh need to coordinate their efforts.

It can be found that those sprinters often have very developed quadriceps femoris.

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In addition, there is the power of the muscles around the ankle and foot: they not only provide a stable foundation for the body, but also ensure flexibility during movement.

The erector spinal muscle is a deep muscle that controls the spine and protects its stability.

As the largest muscle group in the human body, it is composed of four muscles, namely, rectus femoris, intermediate femoris, lateral femoris and medial femoris.

The process is more complicated because two things need to be done at the same time.

Why do most people lose their strength when they push on the ground? Most of them are due to the lack of coordination among the abdominal, gluteal and hamstring muscles.

Strong quadriceps can make our legs more explosive.

The ankle and foot can not only bear weight, but also apply force, and can also adapt to different terrain for running.

If the running movement is divided, which muscles are exerting force at each stage? How are they divided and coordinated? 1 There are four stages.

When running, there are five major muscle groups in common use – quadriceps, hamstrings, gluteus, hip flexors and the posterior calf muscle groups.

The respiratory muscles of other operating muscles enter a state of high-speed metabolism during running, which makes the oxygen consumption increase rapidly.

If you want to have the right running posture, a strong back is the key factor.

Thoracic spine running needs to fully stretch your thoracic spine (your upper body) and properly rotate.

In fact, it is a whole body exercise.

At this stage, when the feet of different force generating muscles just contact the ground, they mainly rely on the front of the lower leg to generate force to cushion the impact of the ground.

The large back muscle, latissimus dorsi, is a shallow muscle, which ensures the overall stability from the shoulder to the core area.

During the running, when our knees are doing repeated stretching, the hamstrings are doing the opposite of the quadriceps to slow down the stretching of the knees and protect them.

Most of them, especially the respiratory muscles and core muscles, are also responsible for running.

Front thigh: “quadriceps femoris”, the most commonly used muscle in running.

However, during running, the main function of the abdominal muscles is to prevent the trunk from making redundant movements when swinging hands and feet, and to keep the core area stable.

seamless bandana

Abdominal muscles: In combination, the abdominal muscles control the movement of the pelvis and spine from three horizontal planes.

The abdominal muscles in the core area of the front part of the body keep the stability of the core area of the body, and the pectoral muscles assist.

In general, they mainly maintain good body posture while running, while protecting the spine.

It is also responsible for maintaining the stability of the knee joint, especially the important dynamic stability structure to prevent excessive forward dislocation of the tibia.

The core muscle group, pelvis and spine, is called the core area of the human body.

The shallow chest breathing can no longer provide the oxygen content required by the body.

Runner’s running micro assistant, Runningassistant, in the eyes of ordinary people, thinks that running is just the strength of the legs.

Therefore, proper breathing mode can also enhance the core strength and make runners run better.

If this muscle in the front of the lower leg, the anterior tibial muscle, has no strength, then the impact on the sole of the foot and the knee will be high.

Gluteus muscle: as an important junction of the human body, stability and flexibility must be taken into account.

02 The “support period” when the foot moves from the front of the body to the ground.

Although the shoulders and arms are not the core, they can provide balance for leg movement and control the pace during running.

Therefore, sometimes runners need deeper and more powerful abdominal breathing.

Like the shoulder joint, the pelvis is stable with multiple muscles working together.

Hamstring muscle: the muscle group behind the thigh.

These deep muscles can not only maintain the abdominal pressure, but also drive the peripheral core muscles to generate force, which plays an important role in maintaining the core stability.

Specifically, it is divided into the following three main motor function divisions: the superficial gastrocnemius muscle plays a motor function; The soleus muscle in the deep layer plays a stabilizing role; The deeper tibialis posterior muscle and flexor digitorum longus and brevis muscle play a role in helping the sole of the foot to scrape the ground down in the later “ground stepping period”.

Because of the wrong posture, many runners feel the tension of the muscles near the chest, which can easily affect their breathing..

In addition, our body actually has more than 640 skeletal muscles.

Among them, two key issues are very important: the stability of the pelvis: through the joint efforts of the abdominal and gluteal muscles; Push and push force: use the gluteal muscles and hamstring muscles at the back of the thigh to work together.

Before stepping on the ground, it is responsible for raising the soles of our feet, so that we can have enough time to cushion the ground impact.

03 The key point of this stage is to let the hip joint exert force.

Its main function is to bend the knee and extend the hip.

Diaphragm, pelvic floor muscle and transverse abdominal muscle are all related to respiration.

The core muscle group is the muscle group around the body at the front and back of the abdomen, which can protect the spine and ensure the balance and stability of the body.

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At this stage, the muscles at the back of the lower leg play a role in maintaining the posture.

The ankle muscles, which are ignored by us all the year round, are the first front to undertake every step of the impact and play a buffer role.

In our running, we need to ensure the stability of the pelvis and the alignment of the spine to ensure that the movement can be effective.

In this process, the calf muscles also have to bear the load of more than 2.5 times of the weight, so many people’s calves are easy to ache after running.

The gluteus maximus plays a role similar to the “engine”, which helps us keep the whole lower body stable during running, and also affects other muscle groups.