Welcome to Gaia! :: View User's Journal | Gaia Journals

A runners workout. But belive it or not, it's not only legs that make you fast, but, your whole body. Your whole body works in in running. Whereas you can isolate in working out, in running, it's your whole body, all the time.

Okay 1st thing 1st

Bicep Femoris (back of leg)- The bicep femoris, or hamstring, is responsible for the starting, or your acceleration, or a race or run. For instance, if you were to go from 0 to 20 in a second or two, that's good acceleration! If it takes you 10 seconds to go that fast, that's bad acceleration. It's also for stopping fast, and when you stand still, it tkes most of the damage.

Quadriceps (front of leg)-The Quadriceps, or thigh, is responsible the contuation of a speed, say, 15 miles per hour for 200 meters, and gives you your main power. A sprinter uses them with super-fast twitch muscle fibers, and "explosive" muscle fibers. A long distance runner uses them for slow-twitch muscle fiber, or endurance muscle fibers. Super-fast twitch muscle fibers are relitivialy bigger, and are what "gifted" people in bodybuilding are said to have. They both are even in power however, and one serves a purpose not more important than the other.

Solues and gostronemeches yes (calves)- the Solues and gostronemeches, or lower leg, is used for "Torque" muscles. In other words, going up a hill, carrying something, running in wind, and running on hard grond all require the calves to be VERY impact resistant, and give more force than normal. Basically, when anythign powerful coems up, instead of waste precious quad and bicep femoris power, your calves exert and and extra force. Also when you "grip" anything with your toes, as with climbing or long distance running, they get stronger too. However, I am a long distance runner, and my calves are TINY, but they arn't huge.

Hip flexor and abductors- they are repsonsible for moving your leg together or out, so, a very useful asset in running. Although "small", they are a long "strand" so to speak, and are capable of exerting a LOT of force, and for keeping your hip in place. This is one muscle that is VERY likely to be hurt in running. However, wit hstretches, it helps.

Gluteous Maximous- Gluteous Maximous, or bum, is used when you stretch your leg apart, and actully, is one of, and should be, one of the strongest muscles in your legs. It, is actully BIGGER than quads, normally, and contains a LOT of power. Normally over-looked except for anyone that's done proper lunges, it is very powerful. It is responsible for some of the power while you run, and it adds that extra "kick" when running or sprinting your fastest at the end.

So... if you have any trouble with these, then, work on them! You must include others though. Yeah...

For a slow start or for better Acceleration

For more power in running

For more torque yes

For just normal running