While running is a whole-body workout, you primarily use your core and lower body muscles.
重要的是要保持这些关键肌肉坚固和健康，因为它们负责稳定，proper form，，，，and spinal alignment — all of which help you perform at your highest capacity with maximum efficiency.
了解每种肌肉的工作方式可能会帮助您改善跑步形式，技术和表现。保持这些肌肉平衡并与之共同努力也将有助于防止伤害。
继续阅读以仔细研究跑步时使用的肌肉。
强大，稳定的核心是健康身体以及大多数运动和活动的基础。核心肌肉位于躯干和骨盆中，将上半身连接到下半身。
一个强大的核心有助于在跑步时保持适当的姿势，平衡和形式。它还可以帮助正确对齐您的脊柱，骨盆和下半身。
Strong腹部帮助您的身体保持直立，并减少对背部的冲击影响。弱核可能会导致您与其他肌肉进行补偿，这可能导致受伤。
Yourhip flexor muscles位于臀部的前部，就在大腿上方。他们将您的大腿骨连接到您的腰部，臀部和腹股沟。髋屈肌有助于骨盆和脊柱稳定。
跑步时，当您弯曲膝盖和腿向身体以及向前移动时，您会使用这些肌肉。
To ensure mobility, it’s important tomaintain strength and flexibility in your hip flexors。Tightness in your hip flexors can compromise the action of your glutes, which can lead to compensation in other areas and even injury.
Your臀肌位于您的臀部。这些肌肉的力量在跑步中起着至关重要的作用，因为它们可以推动您向前并帮助您更快地跑步。臀肌还有助于保持躯干的稳定性，因此您可以保持适当的姿势。
作为负责髋关节伸展的主要肌肉，它们也有助于稳定和增强臀部。这有助于确保您的脊椎，膝盖和脚对齐。
这quadriceps是一组四个长肌肉，位于大腿前部。在跑步时，他们会伸出膝盖并推动您前进。在四边形中开始的能量被转移到绳肌中。
连接ed to the kneecap, the quads are responsible for straightening and stabilizing your knees as you run.
这腿筋位于臀部和膝盖之间的大腿背面。他们负责髋关节伸展和膝盖屈曲。当您向后移动上腿时，腿筋也有助于大腿伸展。
You activate your hamstrings to push off the ground with each step and to maintain a bend in your knee, which helps prevent hyperextension. Bending your knees to raise your feet toward your butt helps to drive you forward.
To maintain maximum efficiency as a runner, you must have strong, flexible hamstrings. Otherwise, your form suffers, and your risk of pain and injury increases.
Many people have weak hamstrings in comparison to quadriceps, which can lead to overcompensation and imbalances in your hips, knees, and overall stride.
Running uphill or downhill requires you to use slightly different form since you’re working your muscles differently. When running hills in either direction, make a point to align your torso over your pelvis.
Running downhill
Running downhill is easier on your cardiac muscles. But your hip, leg, and ankle muscles must work harder, especially your hip extensors, quads, and knees.
下坡运行可能会导致您对胫骨施加太大的压力，这可能导致shin splints。You naturally use more of a heel-foot strike, which helps to slow down your forward movement. Be mindful not to lean your upper body too far back.
Running uphill
When you run uphill, you have to work harder and激活更多的腿部肌肉to overcome gravity. Compared with running on a flat surface, you activate the vastus muscles of your quadriceps more and your hamstrings less.
运行在一个向上的斜坡上常需要你e to a mid- or forefoot strike. This type of impact puts more pressure on your calves and ankles, but it also makes it easier to push off from the ground. This is because some of the energy from the shock is absorbed by your calves, which provides power as you propel forward.
上坡运行时，专注于使用臀部肌肉向前推动并完全伸出腿在您身后。上坡运行时，请避免向前太远，因为这可能会使您的臀部屈肌抬高膝盖更加困难。上坡可能会对您的平衡和推断产生负面影响。
Running also works your tendons and ligaments, which help to absorb some of the impact. Tendons are connective tissues that connect your bones to muscles, aiding in smoother movement and shock absorption.
Ligaments are connective tissues that bind your bones to each other. By absorbing some of the stress and impact from running, they help to make your body stable and prevent too much movement between bones.
根据大多数医生的说法，您需要暖身before you begin working out for at least 5 minutes before moving on to stretching. Strenuous exercise such as running can shorten and tighten your muscles, which can cause reduced mobility and limit your range of motion.
It’s important to keep your muscles loose, flexible, and supple to prevent discomfort, pain, and injury.
