Running: Core, Shoulder, Arm, and Back Muscles for Performance

What upper body muscles are used in running?

While often perceived as a lower-body dominant activity, running significantly engages a complex network of upper body muscles to maintain posture, provide stability, generate propulsion, and facilitate efficient movement.

The Crucial Role of the Upper Body in Running

Running is a full-body activity, and the upper body, from the core to the fingertips, plays a non-negotiable role in performance, efficiency, and injury prevention. Far from being passive passengers, these muscles work dynamically to stabilize the trunk, counterbalance the powerful lower body movements, and even contribute to forward momentum. Understanding their specific contributions is key to optimizing your running form and training.

Core Muscles: The Foundation of Stability

The core musculature forms the central pillar of the body, connecting the upper and lower halves. Its primary role in running is to provide a stable base for limb movement and transmit forces efficiently.

• Rectus Abdominis: Often referred to as the "six-pack" muscle, it works to prevent excessive lumbar extension and maintain an upright, stacked posture, especially as fatigue sets in.
• Obliques (Internal and External): These muscles are critical for rotational stability, preventing excessive twisting of the trunk as the arms and legs swing. They also contribute to lateral flexion and anti-rotation, ensuring the torso remains stable.
• Transverse Abdominis: The deepest abdominal muscle, it acts like a natural corset, creating intra-abdominal pressure to stabilize the spine and pelvis. A strong transverse abdominis is fundamental for efficient force transfer.
• Erector Spinae: This group of muscles runs along the spine and is essential for maintaining an upright posture, counteracting the natural tendency to lean forward or slouch during running. They work eccentrically to control forward flexion and concentrically to extend the spine.

Shoulder and Arm Muscles: The Driving Force

The rhythmic arm swing is a defining characteristic of running, and the muscles of the shoulders and arms are central to this motion, contributing to balance and propulsion.

• Deltoids (Anterior, Medial, Posterior): These muscles are primarily responsible for shoulder flexion (arm swinging forward), extension (arm swinging backward), and abduction. The coordinated action of the deltoids drives the arm swing, contributing to rhythm and momentum.
• Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): While not directly generating large movements, these deep shoulder muscles are vital for stabilizing the humeral head within the shoulder joint. They ensure the arm swing is smooth and controlled, preventing excessive or uncontrolled motion that could lead to injury or inefficiency.
• Triceps Brachii: The triceps are crucial during the backward phase of the arm swing (shoulder extension and elbow extension). A powerful triceps contraction helps drive the arm back, contributing to forward propulsion, especially during sprints or uphill running.
• Biceps Brachii: While less active in propulsion than the triceps, the biceps flex the elbow during the forward and recovery phases of the arm swing. They help maintain the arm angle and contribute to the overall rhythm.
• Latissimus Dorsi: This large back muscle extends, adducts, and internally rotates the shoulder. It plays a significant role in the powerful backward drive of the arm, working synergistically with the triceps and posterior deltoid to generate momentum.

Back Muscles: Stability and Posture

Beyond the erector spinae, other back muscles contribute significantly to upper body stability and efficient running posture.

• Trapezius (Upper, Middle, Lower): The trapezius muscles stabilize the scapula (shoulder blade), which is crucial for effective arm swing. The lower trapezius, in particular, helps depress and retract the scapula, preventing "shrugging" and promoting good posture.
• Rhomboids (Major and Minor): These muscles retract and stabilize the scapula, helping to pull the shoulders back and prevent a rounded-shoulder posture, which can restrict breathing and arm swing.

Chest Muscles: Counterbalance and Support

While not directly propulsive, the chest muscles contribute to the overall balance and coordination of the upper body.

• Pectoralis Major: This large chest muscle assists in shoulder flexion, adduction, and internal rotation. It works in coordination with the back muscles to provide a counterbalance to the leg drive and contributes to the overall arm swing mechanics. A tight pectoralis major can, however, pull the shoulders forward, negatively impacting posture.

Neck Muscles: Head Stability

Maintaining a stable head position is vital for efficient running, as it influences balance and proprioception.

• Sternocleidomastoid and Scalenes: These muscles help stabilize the head and neck, preventing excessive bobbing or rotation. A relaxed yet stable neck allows the eyes to focus forward and the body to maintain proper alignment.

The Biomechanics of Upper Body Function in Running

The upper body's contribution to running is multifaceted:

• Counterbalance: The arm swing acts as a counterbalance to the rotational forces generated by the lower body. As one leg swings forward, the opposite arm swings forward, minimizing trunk rotation and maintaining efficiency.
• Propulsion: While the legs are the primary drivers, a powerful and coordinated arm swing, particularly the backward drive, contributes to forward momentum, especially during faster running or uphill climbs.
• Posture and Efficiency: A strong and stable core, supported by engaged back and shoulder muscles, ensures an upright, efficient running posture. This optimizes breathing mechanics, reduces energy expenditure, and minimizes stress on the spine and lower body joints.
• Rhythm and Coordination: The rhythmic oscillation of the arms helps set the cadence and rhythm for the entire body, promoting a coordinated and fluid running stride.

Optimizing Upper Body Function for Runners

To maximize running performance and prevent injuries, consider incorporating exercises that specifically target these upper body muscle groups:

• Core Strengthening: Include exercises like planks, side planks, bird-dog, and anti-rotation presses to build a robust and stable core.
• Shoulder and Back Strength: Focus on exercises such as rows (bent-over rows, seated rows), overhead presses, pull-aparts with a resistance band, and face pulls to strengthen the deltoids, rotator cuff, and back muscles.
• Arm Drills: Practice arm swing drills to improve coordination and power. Focus on a relaxed, pendulum-like swing with elbows bent at approximately 90 degrees, driving the elbows back rather than the hands forward.
• Posture Awareness: Regularly check your running posture. Ensure your shoulders are relaxed and back, your chest is open, and your gaze is forward. Avoid hunching or excessive tension in the neck and shoulders.

By recognizing and training the critical role of the upper body, runners can unlock greater efficiency, power, and resilience in their stride.