Alec Titan
Running is a great way to improve your health, reduce stress, and compete in races. But does it help you gain muscle? The short answer is yes, but it depends on several factors. Firstly, the type of running matters; high-intensity interval training (HIIT) or short-duration, high-intensity running can promote muscle growth, especially in the lower body, including the quadriceps and hamstrings. On the other hand, long-distance running may inhibit muscle growth. Secondly, nutrition is crucial. Consuming adequate protein, carbohydrates, and calories is essential for muscle protein synthesis and repair, with a recommended intake of 0.64-0.91 grams of protein per pound of body weight daily. Finally, individual factors, such as training age and overall workout routine, play a role in muscle gain. New runners or those incorporating running into their routine may experience more noticeable changes in muscle mass and strength.
| Characteristics | Values |
|---|---|
| Running builds muscle | Yes |
| Muscle growth occurs when | Muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB) |
| Muscle growth is greater with | High-intensity, short-duration running |
| Muscle growth is lower with | Long-distance running |
| Muscle growth is associated with | Shorter distances run at a faster pace |
| Muscle growth is greater in | New runners |
| Muscle growth is greater with | HIIT workouts |
| Muscle growth is greater with | A robust diet with adequate protein, carbs, and fats |
| Muscle growth is greater with | Running fewer miles per week |
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What You'll Learn
Running builds lower body muscle
Running is a great way to build lower body muscle, especially in the quadriceps and hamstrings. The muscle growth occurs due to the way running loads the body, particularly the lower body. The act of landing while running is done eccentrically, which means that the muscle lengthens under load or tension, creating the hardest load on the body. This stimulates muscle growth, especially for beginners.
Research has shown that high-intensity, short-duration running workouts like HIIT can help build lower body muscle. One study found that participants who did HIIT workouts 3 times a week for 10 weeks showed an almost 11% increase in the muscle fiber area of their quadriceps. Another study found that short-duration, high-intensity running stimulates more muscle protein synthesis (MPS) than muscle protein breakdown (MPB), leading to net muscle gain.
To optimize muscle growth while running, it is important to consider the type of running, diet, and recovery. Firstly, long-distance running may inhibit muscle growth, so focusing on shorter, high-intensity runs is key. Additionally, a robust diet with adequate protein, carbs, and fats is integral to support the muscle-building process. Finally, proper recovery methods, such as warming up and cooling down, can prevent injuries and enhance muscle growth.
While running can build lower body muscle, it is important to note that it may not be the most efficient way to gain muscle mass. Running long distances can lead to muscle protein breakdown, causing muscle damage and inhibiting growth. Therefore, combining running with other strength training exercises and adjusting the distances run may be beneficial for muscle growth.
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High-intensity interval training (HIIT)
The intensity of HIIT pushes individuals beyond their comfort zones, leading to an elevated heart rate and an intense sweat. The strategy of alternating between high-intensity intervals and slower recovery periods can also save time compared to maintaining a steady pace throughout a workout. Additionally, the post-workout benefits of HIIT are notable, as the body continues to burn calories for about two hours post-exercise.
HIIT is particularly effective for building lower body muscle, especially in the quadriceps and hamstrings. This is because HIIT stimulates muscle protein synthesis (MPS) to exceed muscle protein breakdown (MPB), resulting in net muscle gain. Research has shown that short-duration, high-intensity running, such as sprinting, is more effective for muscle growth than long-distance running.
To incorporate HIIT into your running routine, you can try various workouts. For example, you can perform 4 sets of 45-second sprints at moderate intensity, followed by 5-minute walking or light jogging recovery periods. Alternatively, you can try hill sprints, consisting of 30-second sprints up a steep hill, followed by walking back down for recovery. Aim to do these workouts 3 to 4 times per week, adjusting the number of sets or rest time as needed to suit your comfort level and training experience.
It is important to note that HIIT may not be suitable for everyone. It places significant demands on the heart, so it is recommended to consult a doctor before starting this type of training, especially if you have any joint or muscle problems, or are pregnant. Additionally, proper nutrition and hydration are crucial to support the muscle-building process. A balanced diet with adequate protein, carbs, and fats is essential, with recommended protein intake being 0.64–0.91 grams per pound of body weight daily.
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Running long distances may hinder muscle growth
Running is a popular form of exercise, with a range of health benefits, including weight loss. It is also a great way to build lower body muscles, especially in the quadriceps and hamstrings. However, the muscle-building capabilities of running are associated with shorter distances run at a faster pace.
High-intensity, short-duration running workouts like HIIT (High-Intensity Interval Training) can help build muscle. HIIT involves short bursts of intense exercise, such as sprinting, alternated with recovery periods. One study found that after 10 weeks of HIIT workouts three times per week, participants showed an almost 11% increase in the muscle fiber area of their quadriceps.
On the other hand, long-distance running may hinder muscle growth. This is because it can cause significant muscle damage by increasing muscle protein breakdown (MPB). A study of 30 male amateur runners found that those who ran the longest distances (26.1 miles) had the highest levels of MPB, inhibiting muscle growth. With long-distance running, the muscle protein breakdown exceeds muscle protein synthesis (MPS), leading to muscle shrinkage rather than growth.
Additionally, the interference effect of long-distance running is body-part specific. It impacts lower-body strength and size adaptations, while having little effect on upper-body strength and hypertrophy gains.
While running can be a part of a well-rounded fitness routine, it should be complemented with other forms of exercise and a robust diet to ensure optimal muscle growth.
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Nutrition and diet are key to muscle growth
Running can help build muscle, especially in the lower body, but it depends on the type of running. Short-duration, high-intensity running, such as interval training, promotes muscle growth, whereas long-distance running may inhibit it.
To maximize muscle growth, it is important to consume a well-balanced diet of healthy fats, carbohydrates, and proteins. Some foods that fall into these categories include chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, avocados, nuts, seeds, and fruits.
In addition to the types of foods consumed, the timing of meals can also impact muscle growth. Consuming the right nutrients before and after exercise can enhance performance, support muscle recovery, and promote muscle growth. The International Society of Sports Nutrition suggests eating a balanced meal with 20-30g of protein and 40-50g of carbohydrates 2-3 hours before exercise. A lighter snack, such as fresh or dried fruit, can be consumed 15-30 minutes before a workout. While it is not crucial to eat immediately after a workout, consuming a carb and protein drink or meal after a workout can help begin the recovery process.
For those with specific muscle-building goals, it is recommended to meet with a registered dietitian to understand your unique dietetic needs and craft a healthy meal plan that complements your strength training goals.
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Running form and muscle contraction
Running is a complex movement that involves the contraction of various skeletal muscles, allowing us to maintain balance, generate force, and propel ourselves forward. The running motion consists of different phases, each requiring specific muscle groups to contract and relax in a coordinated manner.
During the stance phase, when one foot is in contact with the ground, the quadriceps and hip flexor muscles contract isometrically to support the body weight and maintain stability. This is followed by the push-off phase, where the hamstrings, gluteal muscles, and quadriceps contract concentrically to extend the hip and knee, propelling the body forward. As the leg swings forward, the hip flexor and knee flexor muscles contract eccentrically to control the movement and prepare for the next foot strike.
The form and technique adopted during running can influence the specific muscles recruited and the efficiency of the movement. For example, a longer stride length may result in greater activation of the hip extensors, while a higher cadence may emphasize the contribution of the calf muscles. Additionally, factors such as arm swing, core engagement, and foot strike pattern can also influence the overall running form and muscle contraction patterns.
The muscle contraction process involves the interaction of actin and myosin filaments within each muscle cell. These filaments slide past each other, resulting in muscle shortening or lengthening, depending on the type of contraction. Isotonic contractions, commonly observed during running, are characterized by constant muscle tension with a change in muscle length. This occurs when the contraction force matches the load on the muscle, as seen in walking, running, or squatting.
Furthermore, the energy cost of running, known as Erun, is influenced by several factors, including the force, duration, shortening velocity, and length of the muscle contractions. The efficiency of muscle contractions can be improved through training, optimizing tendon properties, and refining running mechanics, ultimately enhancing running performance and minimizing the risk of injuries.
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Frequently asked questions
Running can build muscle, but it depends on the type of running. High-intensity, short-duration running or interval training is the best type of running for building muscle.
High-intensity interval training (HIIT) has been shown to increase muscle growth. One study found that participants who did HIIT workouts 3 times a week for 10 weeks showed an 11% increase in muscle fibre area in their quadriceps.
Running builds muscle by stimulating muscle protein synthesis (MPS) and growth hormones. However, if your body does not have enough calories from food and fat, it will start burning calories from muscle, which can cause your muscles to shrink.
To build muscle through running, it is important to eat a balanced diet with enough protein, carbs, and fats. It is recommended that you eat between 0.64-0.91 grams of protein per pound of body weight every day.
