Athena Vale
Running is a popular form of exercise that can help with weight loss, improving health, and reducing stress. But does it help with muscle gain? The short answer is yes, but the extent to which it does depends on several factors. Running can build lower body muscles, especially in beginners, but it is most effective when performed at high intensity for short durations. Additionally, a robust diet that includes adequate protein, carbs, and fats is integral to supporting muscle growth. While running can aid in muscle development, it may not provide significant growth compared to other strength training exercises, and excessive cardio can hinder muscle gain.
| Characteristics | Values |
|---|---|
| Muscle Gain | Running can help build lower body muscles, especially in beginners. |
| Types of Running | High-intensity, short-duration running like HIIT and sprinting can promote muscle growth. |
| Diet | A balanced diet with adequate protein, carbs, and fats is essential for muscle gain through running. |
| Limitations | Running may not cause significant muscle growth compared to other exercises. |
| Endurance Training | Running can cause adaptations that interfere with resistance training, known as the "interference effect." |
| Recommendations | Limiting running to half the time spent on muscle training can balance endurance and resistance training benefits. |
| Health Benefits | Running is great for burning calories, losing weight, improving health, and reducing stress. |
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What You'll Learn
High-intensity interval training (HIIT)
Research has shown that HIIT can be an effective way to build muscle, particularly for beginners. A 2017 study found that running high-intensity intervals three days a week for 10 weeks increased the size of the subjects' quadriceps by 10%. Another study from the same year found that high-intensity running induced muscle growth in the vastus lateralis muscle, one of the quadricep muscles.
HIIT workouts can be especially beneficial for building lower body muscles. For example, a study involving college students performing HIIT workouts three times a week showed an 11% increase in the muscle fibre area of their quadriceps after 10 weeks. This suggests that workouts like sprinting may benefit muscle growth. Additionally, hill sprints can provide a similar high-intensity, muscle-building workout as sled pushes, without the need for expensive equipment.
To gain muscle through HIIT, it is important to have a robust diet with adequate nutrients, especially protein. Experts recommend consuming 0.64–0.91 grams of protein per pound (1.4–2 grams per kg) of body weight daily. Good sources of protein include meat, poultry, dairy, fish, eggs, soy, beans, and legumes. Carbs are also important as they are the body's preferred energy source, especially for anaerobic exercises like sprinting.
While HIIT can be an effective tool for building muscle, it is important to practice in moderation. Additionally, those who have been running for a while may not build more muscle mass, but their muscles can become more defined as body composition changes.
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Running form and technique
Posture and Alignment
Maintaining good posture while running is important for reducing fatigue and the risk of injuries. Keep your chest up and shoulders relaxed, facing forward, and not hunched over. Your abdominal muscles should be flexed, and your head should be up with your eyes focused on the horizon or the ground about 10 to 20 feet ahead of you. This helps you stay tall and upright during your run and also ensures safety by allowing you to see what's coming and avoid falling.
Foot Placement
The placement of your feet when running is crucial. Your feet should land beneath your hips, not out in front of your body. Landing with your feet in front of your body can cause more fatigue and injury. Aim for a mid-foot strike or landing on the balls of your feet. This can be achieved by keeping your toes pulled up and sliding your heel back and up underneath your butt. Additionally, taking smaller steps can help prevent overstriding.
Gait Analysis
If you are experiencing issues with your running form, consider doing a gait analysis. This can be done by a physical therapist who will analyze your Z angle, which is the angle formed by the connection of your hip and ankle as you run. You can also take a video of yourself running from the side and compare it to a proper form diagram. If your analysis reveals problems, make the necessary adjustments to improve your technique.
Warm-up and Cool-down
Warming up before your run and cooling down afterward can help prevent injuries and enhance recovery. A proper warm-up routine can include dynamic stretches and exercises specific to running, while cooling down can involve static stretches to improve flexibility and reduce muscle soreness.
Technique Variation
It's important to note that there is no one-size-fits-all running technique. Every body is different, and variations in technique depend on factors such as mobility, muscle group usage, and individual goals. As you run more, you will naturally develop a technique that works best for you. However, following general guidelines and form guides can help improve your efficiency and performance.
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Nutrition and diet
Running can help build muscle, especially in the lower body. The muscle growth likely comes from the way running loads the body, specifically the lower body. The act of landing while running is done eccentrically, which is the major stimulus for muscle growth, especially for beginners.
- Protein: Protein is essential for muscle building. Aim for 0.64–0.91 grams of protein per pound (1.4–2 grams per kg) of body weight daily. Good sources of protein include meat, poultry, dairy, fish, eggs, soy, beans, and legumes.
- Carbohydrates: Carbohydrates are the body's preferred energy source, especially for anaerobic exercises like sprinting. Eating plenty of carbs helps ensure that your body's energy stores of glucose and glycogen are ready to support your training. Healthy sources of carbs include fruit, whole grains, starchy vegetables, dairy products, and beans.
- Fats: Include healthy fats in your diet, such as fatty fish, extra virgin olive oil, whole eggs, seeds, avocado, nuts, and nut butters.
- Vitamins and Minerals: Consume a variety of fruits and vegetables to obtain essential vitamins, minerals, and antioxidants. Iron-rich foods are particularly important, especially for women, as iron deficiency can impact running performance. Combine iron-rich foods with vitamin C-rich foods like citrus, bell peppers, or berries to enhance iron absorption.
- Hydration: Stay adequately hydrated by drinking water throughout the day and during exercise. Water helps regulate body temperature and other bodily functions.
- Caloric Surplus: To gain muscle, you need to eat in a caloric surplus, meaning you consume more calories than you burn. Consider tracking your calorie intake and macronutrients (protein, carbohydrates, and fats) to ensure you're eating enough to support muscle growth.
- Meal Timing: Consuming a snack or light meal of complex carbohydrates and protein within the first hour after running can help replenish glycogen stores and support muscle recovery.
- Consistency: Consistency in both your training and nutrition is key to seeing results. Commit to a structured approach that promotes and encourages gradual progression over time.
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Resistance training
While running can help build muscle, particularly in the lower body, resistance training is key to maximising muscle hypertrophy.
To optimise muscle growth, it is important to vary your resistance training programme. This can be done by adjusting the number of repetitions and sets performed, exercises undertaken, and weights used. For instance, free weights such as dumbbells, barbells, and kettlebells can be used to strengthen muscles. Similarly, resistance bands provide continuous resistance throughout a movement and can be adapted to most workouts.
To gain muscle, it is recommended to perform eight to twelve exercises that work the major muscle groups of the body, two to three times per week. Starting with one set of each exercise, comprising as few as eight repetitions, no more than twice per week. Gradually increase to two to three sets for each exercise, comprising eight to twelve reps, every second or third day.
The progressive overload principle is another important concept in resistance training. To continue progressing and improving, it is necessary to challenge your muscles by increasing the weight or resistance force. Additionally, regular adjustments to training variables such as frequency, duration, and the number of exercises for each muscle group are crucial for muscle growth.
Furthermore, recovery is an essential aspect of resistance training. Muscle needs time to repair and adapt after a workout, so it is recommended to rest the muscle group for up to 48 hours before working the same group again.
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Muscle adaptation
Research suggests that running can indeed lead to muscle gain, especially for those new to running or those increasing their mileage. A 2015 research review found that aerobic exercise, including running, can increase skeletal muscle and whole muscle size, with greater benefits for sedentary individuals. This muscle growth is a result of the way running loads the body, specifically the lower body. The act of landing while running creates an "eccentric contraction", where the muscle lengthens under tension, stimulating muscle growth, particularly in the quadriceps.
The intensity and duration of runs play a crucial role in muscle adaptation. High-intensity interval training (HIIT) has been shown to promote muscle growth in the lower body. A 2017 study found that running high-intensity intervals three days a week for 10 weeks increased quadricep size by 10-11% in untrained individuals. Similarly, another 2017 study observed muscle growth in the vastus lateralis muscle (one of the quadricep muscles) in recreationally active individuals after 25 sessions of high-intensity running.
However, it is important to note that the impact of running on muscle growth may differ for experienced runners. While new runners may experience noticeable changes in muscle mass, consistent steady-state running may not lead to further muscle growth. Additionally, long-distance running may even inhibit muscle growth. This is because the body struggles to adapt to both endurance and resistance training simultaneously, a phenomenon known as the "interference effect". To balance muscle adaptation and endurance training, it is recommended to limit cardio to no more than half the time spent on muscle training.
To support muscle adaptation through running, a robust diet is integral. Adequate nutrition, including protein, carbs, and fats, is necessary to enhance the muscle-building process. Additionally, proper warming up, cooling down, and staying hydrated can prevent injuries and support recovery.
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Frequently asked questions
Running can help build muscle, particularly in the lower body. This is because the act of landing while running is done eccentrically, which is when a muscle lengthens under load or tension. However, long-distance running may not be the best option for muscle growth, as high-intensity, short-duration running is more effective.
High-intensity interval training (HIIT) is a great way to build muscle through running. One study found that running high-intensity intervals three days a week for 10 weeks increased the size of the subjects' quadriceps by 10-11%.
Running is not the only factor in gaining muscle. A robust diet is integral to gaining muscle, so be sure to eat adequate amounts of protein, carbs, and fats. Running can also negatively impact strength training due to the "interference effect", so limiting the amount of cardio in your workouts may be beneficial.
