{"id":84343,"date":"2025-10-16T12:56:11","date_gmt":"2025-10-16T12:56:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/84343\/"},"modified":"2025-10-16T12:56:11","modified_gmt":"2025-10-16T12:56:11","slug":"these-muscles-are-vital-for-running-but-only-9-of-brits-actually-train-them","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/84343\/","title":{"rendered":"These muscles are vital for running \u2013 but only 9% of Brits actually train them"},"content":{"rendered":"

The great news is that increasingly more people \u2013 including, thankfully, runners \u2013 are sticking to a consistent strength training<\/a> routine to enhance their strength, fitness, confidence and overall health and wellbeing. But the less-good news? We aren\u2019t executing that strength training as well as we might think \u2013 or not in the UK, at least, according to the results of a recent TLF survey conducted by Muscle Booster<\/a>. <\/p>\n

This survey of 1,000 Brits set out to explore the UK\u2019s workout habits, including the muscle groups that are prioritised and neglected in training. Although it found that almost half of Brits exercise two or three days a week, suggesting an active nation, it also discovered that only 19% give equal attention to all muscle groups in training.<\/p>\n

Here are more findings from the research, including the important muscles that are seriously lacking our training attention \u2013 and why runners really do need to focus on them.<\/p>\n

What everyone’s readingWhich muscles are the most overlooked in strength training?<\/p>\n

The research found cardio \u2013 encompassing running, swimming<\/a>, cycling<\/a> and similar \u2013 to be the most popular type of workout in the UK, as favoured by 59% of survey respondents. Second to this is strength training, which is preferred by about a third (31%) of active Brits. <\/p>\n

However, some muscles are loved more than others in the strength training department. While 32% of respondents say that they prioritise leg day, only 9% focus on three key muscle groups in the lower body: the calves<\/a>, the quads<\/a> and the glutes<\/a>. What\u2019s more, only 10% focus on their hamstrings<\/a> when strength training. <\/p>\n

\u2018This shows that leg workouts are often being approached as one general session rather than as a series of focused exercises for each muscle group,\u2019 says Bruno Pontes<\/a>, certified personal trainer at Muscle Booster, who also notes a clear gap between perceived and actual training habits. \u2018Instead of training the legs as a collection of interconnected systems, each requiring targeted movement, most gym-goers are treating \u2018leg day\u2019 as a single, catch-all routine.\u2019<\/p>\n

As Pontes points out, this can cause some big problems. Weak calves, he says, can lead to heel pain, shin splints<\/a> and even hip discomfort, while weak glutes and hamstrings can contribute to postural issues and lower back pain<\/a>. \u2018Undertrained hamstrings are particularly susceptible to injuries such as strains or tears, or even chronic hamstring tendinopathy<\/a>, where the hamstring tendons become inflamed and painful if previous injuries don\u2019t heal properly,\u2019 he adds.<\/p>\n

But let\u2019s investigate glute training some more, because it\u2019s not a one-size-fits-all scenario. In the UK, over a fifth (22%) of Gen Z respondents focus on glute training, which is significantly higher than any other generation \u2013 only 10% of Millennials and 6% of Gen X and Baby Boomers do the same. Plus, while 12% of women work their glutes the most, only 5% of men prioritise this muscle group. <\/p>\n

Which muscles are prioritised in strength training?<\/p>\n

While men may skimp on glute strength, 28% of this gender choose to strengthen the chest and shoulders more than any other muscle group. In fact, even though older generations do still prefer leg workouts, the whole upper body<\/a> is, in general, trained a lot more than the lower body in the UK. <\/p>\n

Specifically, 22% of survey respondents prioritise shoulder workouts, 20% bicep workouts and 20% back workouts. The chest (18%) and abs (17%) are also popular focal points. <\/p>\n

3 ways to improve your lower body strength sessions<\/p>\n

\u2018Lower body strength is the foundation of almost every movement, from walking and running to lifting, balance and posture,\u2019 notes Pontes. \u2018When certain muscles are undertrained, the entire kinetic chain suffers. Over time, that can lead to reduced power, instability and a higher risk of injury.\u2019<\/p>\n

Here, Pontes shares his top three tips to help runners make the most of their leg day workouts.<\/p>\n

1. Train with purpose<\/p>\n

Pontes recommends including a mix of compound and isolation exercises in your strength training workouts. \u2018Moves like squats<\/a> and lunges<\/a> build overall power, while glute bridges<\/a>, hip thrusts and calf raises<\/a> ensure that no muscle group is left behind,\u2019 he says.<\/p>\n

Glute bridges\"ImageHip thrusts\"ImageCalf raises\"Image2. Remember mobility and control<\/p>\n

\u2018Warm up with dynamic stretches and activation drills to help muscles engage properly and reduce stiffness,\u2019 says Pontes, who adds that this is especially important when you\u2019re training in colder weather and your joints are tighter.<\/p>\n

3. Be consistent \u2013 not excessive<\/p>\n

\u2018Doing two balanced lower body sessions per week is enough to see results,\u2019 notes Pontes. \u2018Consistency and good form matter more than volume \u2013 small, well-structured efforts build lasting strength and balance.\u2019<\/p>\n

Why runners need to train all muscle groups <\/p>\n

Although it is especially important for runners to build strong muscles in the lower body, the ideal strength training plan, concludes Pontes, is one where no muscle groups are missed out. \u2018Neglecting certain muscle groups in your training doesn\u2019t just limit your strength \u2013 it can lead to muscular imbalances that disrupt natural movement patterns and increase the risk of poor functional strength, postural problems and injury over time,\u2019 he says.
<\/p>\n

\u2018By shifting the focus from how long you train to how balanced your routine is, you can unlock better performance, build functional strength and reduce strain across the body.\u2019 <\/p>\n

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