What Happens To Your Body When You Run 10 Minutes Every Day
It takes many muscles to make running possible, says certified strength and conditioning specialist Tony Ambler-Wright, CPT, CSCS. The calves, quads and glutes ensure your hips and legs stay properly aligned while absorbing force and storing elastic energy, which translates to greater kinetic energy and force production, he says.The muscles that make up the calves (the gastrocnemius and soleus) are responsible for lifting the heel and pushing you forward, adds Rachel Tavel, PT, DPT, CSCS, a physical therapist at Shift Wellness in New York City.
But other muscles you may not have given much thought to before — like the anterior and posterior tibialis in your lower leg, which help to control and decelerate foot strike — are also challenged and strengthened by a regular running routineThe muscles of your core also play an important role in running. They not only “transfer force to and from the lower and upper extremities, but they also contribute to pelvic and trunk rotation,” Ambler-Wright says. That rotation are necessary for moving from one place to the next effectively and efficiently, he adds.
Your back — your lats more specifically — also work to produce power in your strides. These large, fan-shaped muscles are the only upper-body muscles that attach to both the spine and the pelvis.Running is a weight-bearing activity that helps improve bone density and strength.
And contrary to popular belief, one of the health benefits of jogging is that it can be beneficial for people with rheumatoid arthritis, says the Arthritis Foundation. Jogging may also help prevent or delay osteoarthritis and osteoporosis, as it strengthens your bones and the muscles around your jointsTo help improve your lat strength, take a break from your daily runs to squeeze in some upper-body workouts. Make sure to also work in some core exercises at the ends of your runs or tack them onto your lower- and upper-body strength training days.Running is a weight-bearing activity that helps improve bone density and strength.
And contrary to popular belief, one of the health benefits of jogging is that it can be beneficial for people with rheumatoid arthritis, says the Arthritis Foundation. Jogging may also help prevent or delay osteoarthritis and osteoporosis, as it strengthens your bones and the muscles around your joints.