Warmups for Runners
Most Important Muscles Used for Running
Quadriceps
The quadriceps muscle is located at the front of your thigh. It’s main role in running is to straighten the knee when striding forward. This action is essential in creating the power for forward propulsion. Secondary to this, the quadriceps also assist with lifting the leg up to swing forwards.
Strong quads also make sure that you absorb more of the load when landing especially if running downhill. It is also a stabiliser of the knee and is key in making sure that excessive load is not put through your knee joint.
Hamstrings
The hamstrings muscles are located at the back of your thigh under your butt. Its main role is to help your leg decelerate when swinging forwards so that you are not overstriding. Therefore, if you think that you overstride during your run, it may be a sign of weak hamstrings.
Hamstrings also help generate power when pushing off of the ground to propel forwards along with the quadriceps.
Glutes Medius and Glute Maximus
The glute medius is a deep muscle in the butt that lies on the side of the hip. The glute maximus is the more superficial butt muscle that makes the shape of your butt.
The glute medius is crucial in its role of acting as the main pelvic and hip stabiliser when running. If your glute medius is underactive or weak, there is risk of something called a hip drop. Hip drop is when the opposite side of your hip drops due to your glute medius not being strong enough to hold it up. This can lead to pain in your hip, back and knee if done repetitively over a prolonged time.
The glute max is the primary muscle that pushes your leg backwards during the stride. Without it, you will not be able to generate much forward propulsion power meaning more strain can be put through your ankle or back to compensate.
Calves
The calf muscle is most essential for impact absorption when landing and helping generate propulsion power when toeing off. Inactive calves can lead to the load being absorbed through other joints in your lower limbs.
Examples of Warm up for Each Muscle Group
Walking Dynamic Quad Stretch
Walking Dynamic Hamstring Stretch
Lateral and Forward Leg Swings
Walking Heel to Toe
Other Dynamic Warm Up Ideas
