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To understand how leg workouts can benefit runners, it helps to have a basic knowledge of the muscles in your legs and how they work together. Nearly all the leg muscles are used in running. By strengthening each group, you will improve your running form and balance.
As you move your leg forward, you use mainly the quadricep muscles at the front of your thigh. They bend your hip and straighten your knee. The quads also stabilize the knee and help absorb the shock of impact as you land.
As your body moves forward, the action switches to yourhamstrings, the muscles at the back of your thigh, which straighten your hip and begin to bend your knee. The hamstrings also work to help you lift your knee behind you.
At the same time, the muscles of your lower leg, the
soleus (inner calf) and
gastrocnemius (outer calf) extend and flex each foot as you land and push off. These muscles also help absorb impact and give your stride spring.
In addition to these primary running muscles, several other muscle groups play a role in running form and are important to include in your leg workouts. The gluteal muscles form the buttocks. They help extend the hip, straightening it beneath you. Just as important, they stabilize the trunk and keep you upright. Strong glutes contribute to good running form and alignment.
The hip muscles are also important. Because they lie deeper than hamstrings and quads, they are often neglected in workouts. Hipflexors and extenders work with the quads and hamstrings to move the legs forward and back. The hip rotator muscles stabilize the hip joint and contribute to good running form.
Your leg workouts should be aimed at strengthening all these muscles and achieving overall development, especially where opposing groups are concerned. Exercises aimed at the quadriceps, for example, should be balanced by a hamstring workout.
Read on to learn how some simple exercises that you can do at home can strengthen the muscles and improve your running form.
Buttocks Muscles
Muscles, along with fat, make up the main bulk and shape of the buttocks. There are many muscles in the buttocks region, but the main ones that contribute to the shape of the buttocks are;
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
Gluteus Maximus (Yellow), Gluteus Medius (Blue) and Gluteus Minimus (Red) are the main muscles that contribute to the shape of the buttocks
Gluteus Maximus
The largest muscle in your body, and arguably the most powerful, the gluteus maximus makes up most of the muscle bulk in your backside, and is shown below in green.
The gluteus maximus is responsible for extension of the hip in a backwards manner – think swinging your leg back behind your torso, as in plank leg lifts, donkey kicks, or even when walking (though inactive glutes in many people cause other muscles to take over this motion). Gluteus maximus activation also occurs strongly during moves like squats,deadlifts, and hip thrusts.
That’s not all folks. Good old Maximus is a master of many moves and also plays a role in abduction and adduction of the leg (this means sideways motion away from, and towards, the centerline of the body) as well as hip rotation.
Gluteus Medius
The gluteus medius muscle sits as a deeper layer of muscle beneath the gluteus maximus and is also sometimes referred to as your upper glutes.
Gluteus medius is responsible for abduction and rotation of the hip. What does this mean? Abduction occurs when you move your leg out sideways away from your body – inside leg raises, for example. Lateral rotation (towards the outside of the body) of the thigh uses gluteus medius and you can feel this by trying a few clamshell exercises.
Training the upper glutes can help to balance out butt shape and round out the overall buttocks appearance.
Gluteus Minimus
The gluteus minimus is the smallest of the three gluteal muscles, but it still plays an important role in the appearance of the butt. It is located even deeper and directly beneath the gluteus medius, as seen highlighted in the cutaway image below:
The gluteus minimus largely works together with the gluteus medius to perform abduction of the leg. It also is responsible for medial rotation (towards the body centerline) of the thigh.
Ankle
The ankle, or the talocrural region, is the region where the foot and the legmeet. The ankle includes three joints: the ankle joint proper or talocrural joint, the subtalar joint, and the Inferior tibiofibular joint. The movements produced at this joint are dorsiflexion and plantarflexion of the foot. In common usage, the term ankle refers exclusively to the ankle region. In medical terminology, "ankle" (without qualifiers) can refer broadly to the region or specifically to the talocrural joint.
Ligaments hold the tendons in place and stabilize the joints. The longest of these, the plantar fascia, forms the arch on the sole of the foot from the heel to the toes. By stretching and contracting, it allows the arch to curve or flatten, providing balance and giving the foot strength to initiate the act of walking. Medial ligaments on the inside and lateral ligaments on outside of the foot provide stability and enable the foot to move up and down.
Skin, blood vessels, and nerves give the foot its shape and durability, provide cell regeneration and essential muscular nourishment, and control its varied movements.
The ankle joint is bound by the strong deltoid ligament and three lateral ligaments: the anterior talofibular ligament, theposterior talofibular ligament, and the calcaneofibular ligament.
- The deltoid ligament supports the medial side of the joint, and is attached at the medial malleolus of the tibia and connect in four places to the talar shelf of the calcaneus, calcaneonavicular ligament, the navicular tuberosity, and to the medial surface of the talus.
- The anterior and posterior talofibular ligaments support the lateral side of the joint from the lateral malleolus of the fibula to the dorsal and ventral ends of the talus.
- The calcaneofibular ligament is attached at the lateral malleolus and to the lateral surface of the calcaneus.
Though it does not span across the ankle joint itself, the syndesmotic ligament makes an important contribution to the stability of the ankle. This ligament spans the
syndesmosis, which is the term for the articulation between the medial aspect of the distal fibula and the lateral aspect of the distal tibia. An isolated injury to this ligament is often called a
high ankle sprain.
Plasma technology
When matter is continually supplied with energy, its temperature increases and it goes from the solid through the liquid to the gaseous state. If the energy input is continued, the atomic shell breaks down andcharged particles are created (negatively charged electrons and positively charged ions. This mixture is referred to as plasma or the "fourth state of matter".
Briefly: Change of state as energy is added:
solid ⇒ liquid ⇒ gas⇒ plasma
In nature, plasma can be found for example in lightning, auroras, flames and the sun. Artificially produced plasma is found in neon tubes, during welding and in flash bulbs, among others.
Plasma is used in areas where it matters to change their surface properties to suit your needs. It is possible to modify virtually any surface with this pioneering technology. It therefore offers numerous applications, for example
- Precision cleaning of small and micro-components
- Activation of plastic parts before gluing, painting, etc.
- Etching and partial removal of various materials such as PTFE, photoresist, etc.
- Coating of components with PTFE-like coatings, barrier coatings, hydrophobic and hydrophilic coatings, friction reducing coatings etc.
Plasma technology has established itself in all areas of industry, and new applications are constantly evolving and new applications are constantly evolving.
