{"id":25386,"date":"2021-08-02T07:00:06","date_gmt":"2021-08-02T05:00:06","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=25386"},"modified":"2022-08-18T10:06:26","modified_gmt":"2022-08-18T08:06:26","slug":"which-muscles-are-vital-to-strengthen-for-distance-running","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/which-muscles-are-vital-to-strengthen-for-distance-running\/","title":{"rendered":"Which Muscles Are Vital To Strengthen For Distance Running?"},"content":{"rendered":"

Running is a fantastic cardio workout. However in order to make sure that you are getting the most of it, and preventing injury, you need to combine it with strength training and bodyweight workouts.<\/p>\n

Running, as with any physical activity, involves coordination among a group of muscles in order to push you forward. So isolating out one of those muscles as the \u201cmost essential\u201d risks oversimplifying the process. However, specific muscles do play a more vital role as opposed to others in running. And they could not be the ones that first pop into your mind.<\/p>\n

Core<\/strong><\/h2>\n

A strong core<\/a> is the basis for running. Your core muscles are the ones which are keeping you upright as well as making sure that you maintain a very good posture during the run.<\/p>\n

One of the absolute best exercises to strengthen your core, even if you\u2019ve only recently started to run, is plank holds. For running, planks \u2013 that involve multiple muscle groups – work better than something like crunches.<\/p>\n

Mountain climbers and advance plank holds are good exercises as well because these involve getting on your elbows and then coming into a push-up position. You can also do side planks.<\/p>\n

Glutes<\/strong><\/h2>\n

Running is responsible for engaging a group of muscles which is known as the posterior chain. The main driver of the posterior chain is the gluteus maximus, or your bum muscle. This muscle instigates hip extension, which is the basis of running. As well as the gluteus maximus, the gluteus minimus as well as medius also get into the action with the medius playing a very important role in stabilising the hips during running.<\/p>\n

Many runners \u2013 as well as triathletes – suffer from weak or inactive glutes owing, in part, from the modern lifestyle which involves substantial amounts of sitting. All that time you spend sitting at a desk or in a car puts your glutes to sleep. This \u201csleepy glute\u201d syndrome impacts your running and cycling negatively as the prime muscles which drive the posterior chain go missing.<\/p>\n

Use the Donkey Kicks exercise in order to strengthen as well as activate your glutes:<\/p>\n