Muscles used in running diagram

Running uphill or downhill requires you to use slightly different form since you’re working your muscles differently.

Muscles used in marathon running

When running hills in either direction, make a point to align your torso over your pelvis.

Running downhill is easier on your cardiac muscles. But your hip, leg, and ankle muscles must work harder, especially your hip extensors, quads, and knees.

Running downhill may cause you to put too much pressure on your shinbones, which can lead to shin splints. You naturally use more of a heel-foot strike, which helps to slow down your forward movement. Be mindful not to lean your upper body too far back.

When you run uphill, you have to work harder and activate more leg muscles to overcome gravity.

Muscles used in running vs walking

Muscle benefits of running

Leg muscles used in running

Muscles used in running vs cycling

Percentage of muscles used in running

Compared with running on a flat surface, you activate the vastus muscles of your quadriceps more and your hamstrings less.

Running on an upward incline requires you to change to a mid- or forefoot strike. This type of impact puts more pressure on your calves and ankles, but it also makes i

muscles used in running long distance

muscles used in running up stairs