Running is an ability often taken for granted, and although it may seem like a straightforward task, there are many complexities that interplay to allow our bodies to run. This article will outline some of the key features relating to the act of running that are important to consider, especially for individuals looking to return to running from injury, or for individuals looking to commence or progress a running program for personal fitness.
One of the first things to consider with running is that at no point through the running cycle, do both feet contact the ground at the same time. This means that there is a considerable balance and stability element required. When returning from injury, it is critical to work on dynamic balance (the ability to maintain stability while moving). This will give more control and reduce the risk of re-injury.
Another major aspect is that a large number of muscles are required to provide propulsion, and stabilse the hips/pelvis during the running cycle. It is important to know which muscles are involved in the running cycle, to give a better understanding of which muscle groups to strengthen as part of running training.
These are:
- Gluteals (Muscles in bottom)
- Adductors (Groin)
- Illiopsoas (Hip Flexors)
- Quadricepts & Hamstrings (Thigh - front & back)
- Gastronemius (Calf)
- Tibialis Anterior (Front of Shin)
For anyone aiming to get more out of their running regime, getting an assessment of these muscle groups will allow you to specifically exercise weak areas to build power, endurance & reduce injuries.