Benefits of Running: How Running Affects Different Muscles

Unlike many other forms of exercise, running involves activating numerous muscle groups simultaneously, so it can help build muscle in both your upper body and lower body. For example, when you run, your core muscles (your abdominal muscles and the muscles of your lower back) and shoulder muscles activate to help you maintain proper running form.

Unsurprisingly, though, running primarily benefits your leg muscles and lower body. When you push off to propel yourself forward, you use your calf muscles and lower leg. When you extend your leg forward, you flex the front of your thigh (your quads or quadriceps). And as you shift weight from one leg to the other, you get your hip flexor muscles involved. Your gluteal muscles (glutes) and hamstrings also work to move your body.

Since running makes your muscles work hard, incorporating strength training (like squats or a deadlift or two) into your routine can help improve performance and decrease your chances of suffering from running injuries like runner’s knee.

Regular exercise—and particularly aerobic exercise—can contribute to numerous improvements in overall well-being. Here are some of its more notable effects:

1. 1. Better overall physical health: Running is a form of high-intensity cardio, which promotes cardiovascular health. Regular running can lower your resting heart rate, potentially reduce your risk of heart disease, and may alleviate high blood pressure. But running can impact more than just your heart. Since it’s a high-impact activity, it puts stress on your skeleton, leading to stronger bones over time.
2. 2. May improve brain function: The increased blood flow from running may also improve your brain’s functioning, including your working memory, potentially staving off cognitive decline and Alzheimer’s disease. An improvement in overall physical health means that runners may face a lower risk of some diseases than non-runners.
3. 3. A stronger immune system: Runners tend to get sick less often than non-runners, possibly due to their elevated fitness level and decreased stress level. Plus, since running has anti-aging benefits, it may slow the deterioration of the immune system.
4. 4. Sustained weight loss: Another reason to consider adhering to a consistent running routine is its proven effectiveness in helping to burn calories and shed bodyweight and its capacity to help people maintain a stable weight.
5. 5. Better sleep: Getting more exercise—whether it’s aerobic, like running, or anaerobic like strength training—aids in improving sleep quality. Your body releases endorphins as you exercise, a process that relieves stress and makes drifting off easier.
6. 6. Improved mental health: Running can improve quality of life and often gets recommended as a potential alleviant for mental illnesses like depression. Marathon runners, sprinters, and long-distance runners aren’t the only ones who can benefit from the famous runner’s high: Even people who fit a few minutes of running a day into their weekly workouts can reap the benefits of better mental well-being.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

Incorporate proper warm-ups, rest, and nutrition into your exercise program to see continual progress and build body strength. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.