How can you run?

Have you ever wondered how humans are able to run? It seems like such a simple task, yet it requires coordination of multiple body parts and systems. In this article, we will explore the science behind running and provide tips on how you can improve your form.

The Anatomy of Running

Before we delve into the specifics of running, let’s take a look at the organs and muscles involved in this activity.

Cardiovascular System

When you run, your heart rate increases to supply oxygen-rich blood to your working muscles. The cardiovascular system plays a crucial role in supporting physical activity by delivering energy substrates such as glucose and fatty acids to the skeletal muscles.


Running involves several different groups of muscles including:

  • Gluteus Maximus: Largest muscle responsible for hip extension during stride.
  • Quadriceps: Grouping of four thigh muscles responsible for knee extension.
  • Hamstrings: Muscles located at the back of thighs responsible for hip extension and knee flexion.
  • Gastrocnemius/Soleus (calf): Located in calves; push foot off ground/prevent toes from hitting ground when walking/running respectively.

Improving Your Running Form

Now that we have an understanding of what goes on inside our bodies during running let’s dive into some ways you can improve your own form.

1. Posture

Maintaining proper posture is essential while running because strong alignment puts minimal strain on major joints associated with each stride. To do so:

  • Keep shoulders relaxed rather than hunched over
  • Lengthen spine/head up looking forward 10ft ahead rather than down

Proper posture reduces risk injury from poor joint alignment!

2. Foot Strike

Foot strike is important too due sharing load upon contact with surface which affects distribution among added pressure placed upon limbs extending throughout tendons/bones/muscle fibers! Which type of foot strike works for you? Take a look!

  • Heel Strike: Occurs when heel makes initial contact with the ground.

  • Midfoot Strike – Where center of foot lands on surface and facilitates distribution load uniformly throughout feet and body, easily transferring energy from steps taken.

3. Cadence

Cadence refers to how many strides you take per minute while running. Increasing your cadence can improve efficiency in movement reduction risk of injury since each stride takes less impact load allowing consistent action! It is normal that beginners differentiate with max/min limits/differences in runner tendencies.

The ideal cadence range falls between 170-180 steps P/M

4. Breathing

Proper breathing is important when it comes to running because appropriate transfer of oxygen into bloodstream extends longevity/fatigue/physical comfortability improvement! Typically during moderate run this pacing consists:

1) Inhale through nose/mouth for four seconds initially
2) Exhale via mouth/nose actively upon expiration


In all, humans are fundamentally designed to be able function extremely well on two legs through purely evolutionary means such as sprinting across savannas hunting prey or simply moving day-to-day errands but also taking the time to properly analyze what your specific capabilities entail goes along way especially maintaining cardiovascular health via aerobic physical activity not only that though simple bad habits may lead overall negative consequences… so perfect opportunities arise not often so strongly consider incorporating healthy exercise regimens starting today which will lead healthier lifestyle overall!:)

We hope this article provides some valuable information as you strive towards better fitness goals!

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