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Running is a great form of exercise, but does it help increase muscle size? The short answer is yes, but it depends on the type of running. High-intensity, short-duration running, such as sprinting or HIIT workouts, can effectively build lower body muscle, particularly in the quadriceps and hamstrings. On the other hand, long-distance running may inhibit muscle growth due to increased muscle protein breakdown (MPB). Incorporating sprint and muscle training into your routine can help increase muscle mass. Additionally, a well-balanced diet, proper nutrition, and adequate rest are crucial components of building muscle.
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What You'll Learn
High-intensity, short-duration running may build muscle
Running is a great form of exercise with many health benefits, but does it help build muscle? The short answer is that it depends on the type of running. While long-distance running may hinder muscle growth, high-intensity, short-duration running may promote it.
High-intensity, short-duration running, such as sprinting, can build muscle. This type of running is often referred to as High-Intensity Interval Training (HIIT). HIIT involves short bursts of intense exercise, such as sprinting, followed by low-intensity recovery periods. This form of training can be applied to various exercises, including running, biking, and jumping rope.
The muscle-building effects of HIIT have been observed in several studies. In one study, participants who performed HIIT workouts three times a week for ten weeks showed an 11% increase in their quadriceps muscle fiber area compared to a control group. Another study found that 20-minute HIIT workouts, performed four days a week for five weeks, improved oxygen consumption by 9%, which is beneficial for muscle growth.
HIIT running workouts typically target the lower body, especially the quadriceps and hamstrings. For example, a HIIT workout may consist of 45-second sprints at moderate intensity, followed by 5 minutes of walking or light jogging, repeated for 3-4 sets. These workouts can be modified based on comfort level and training experience, with options to increase or decrease intensity and the number of sets.
In addition to HIIT, other forms of running can also contribute to muscle growth. For example, steady-state running has been found to increase quad size in older, untrained men. Running also increases aerobic capacity, allowing individuals to recover more quickly between sets of strength training exercises, which can ultimately lead to greater muscle gains.
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Long-distance running may inhibit muscle growth
While running is a great form of aerobic exercise, it may not be the best activity for increasing muscle size. In fact, long-distance running may even inhibit muscle growth.
Muscle growth occurs when muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB). High-intensity, short-duration running stimulates more MPS than MPB, leading to muscle growth. On the other hand, long-distance running can result in higher MPB, causing muscle shrinkage and hindering muscle growth.
A study of 30 male amateur runners found that those who ran the longest distances experienced the highest levels of MPB, leading to significant muscle damage and inhibited muscle growth. Similarly, another study found that older men who ran longer distances experienced an increase in skeletal muscle size, but no change in fast-twitch MHC IIa fibers, which are associated with muscle growth.
Long-distance running is typically associated with endurance athletes, who have a higher percentage of slow-twitch muscle fibers. These fibers are better suited for endurance activities but may not lead to the same level of muscle growth as fast-twitch fibers, which are more prevalent in sprinters.
However, it is important to note that running can still be beneficial for overall fitness and muscle strength. Running increases aerobic capacity, allowing individuals to recover more quickly between sets of strength training exercises. Additionally, running can increase local capillarization, improving blood flow to the muscles and enabling more effective strength training.
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Running increases your aerobic capacity
Running is an excellent aerobic workout, and regularly running at a comfortable, consistent pace can help improve your aerobic capacity. This, in turn, can help improve your endurance and make you a more durable runner.
Aerobic capacity, or VO2 max, is the maximum rate at which your body can effectively use oxygen during exercise. It is a key factor in determining how fast and how far you can run, with the relative importance of the aerobic energy system increasing with distance. By improving your aerobic capacity, you can increase your endurance, allowing you to run for longer periods without fatigue.
To improve your aerobic capacity, it is important to run at a comfortable, easy to moderate pace. Running too fast can diminish aerobic adaptation. The exact intensity that is suitable will vary depending on factors such as your running volume and history, as well as external factors like work or family stress. As a general guideline, your aerobic runs should not leave you feeling tired the next day.
By improving your aerobic capacity through running, you can also enhance your muscle-building potential. Running increases blood flow to your muscles, providing them with more oxygen and nutrients. This can help you perform more sets, reps, and volume when strength training, ultimately contributing to muscle growth. Additionally, aerobic training increases the number of capillaries in your muscles, further improving blood flow and endurance.
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Running builds muscle in the lower body
Running is a great way to build muscle in the lower body, particularly in the leg muscles. It is a comprehensive exercise that works the muscles in the hips, knees, and ankles. These muscles include the iliopsoas, glutes, quadriceps, hamstrings, calves, and tibialis anterior.
The effectiveness of running in building muscle depends on the intensity and duration of the runs. High-intensity, short-duration running workouts like HIIT can help build lower body muscle, especially in the quadriceps and hamstrings. In one study, participants who completed high-intensity interval training (HIIT) involving running at near maximum capacity for 4 minutes, followed by active rest, showed an 11% increase in muscle fiber area in their quadriceps after 10 weeks.
To build muscle through running, it is important to incorporate varied terrains and intensities into your routine. Running uphill or downhill, or on uneven surfaces, can provide an added challenge and stimulate the lower-leg muscles more deeply. Additionally, introducing fresh challenges and gradually increasing the intensity, volume, and frequency of your runs can promote ongoing strengthening in your muscles.
While running is an excellent way to strengthen the lower body, it may not build muscle mass in the same way that strength or weight training can. However, running can be a beneficial addition to resistance training and can improve the results of your lifts in the gym.
To support muscle growth, it is crucial to maintain a balanced diet and stay hydrated. Protein is especially important, as it enhances muscle protein synthesis (MPS) and promotes greater muscle gains.
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Running paired with resistance training may help with muscle growth
Running is an excellent form of aerobic exercise that can strengthen your heart muscle, improve lung function, and increase circulation throughout your body. However, it is often associated with lean body types and endurance rather than muscle growth.
While running can help build muscle, the type of running matters. Long-distance running can actually hinder muscle growth due to increased muscle protein breakdown (MPB). On the other hand, high-intensity, short-duration running, such as sprinting and interval training, can promote muscle growth by increasing muscle protein synthesis (MPS) and reducing MPB.
To maximize muscle growth, it is recommended to incorporate sprint and muscle training, such as High-Intensity Interval Training (HIIT), into your running routine. HIIT involves short bursts of running at near maximum capacity followed by active rest periods. Studies have shown that HIIT can lead to an increase in muscle fiber area, particularly in the quadriceps and hamstrings.
Additionally, pairing running with resistance or strength training may further enhance muscle growth. Research suggests that aerobic exercise, such as running, can increase muscle hypertrophy, especially in sedentary individuals. By improving your aerobic capacity, running enables you to recover faster between sets of strength training exercises, allowing you to perform more volume and, ultimately, build more muscle.
Furthermore, running increases local capillarization, which improves blood flow to your muscles. This increased blood flow ensures that your muscles receive adequate oxygen and nutrients during strength training, enabling you to work out for longer and build more muscle.
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Frequently asked questions
Running can increase muscle size, but it depends on the type of running. High-intensity, short-duration running like sprinting and HIIT can increase muscle size, particularly in the lower body. Long-distance running, on the other hand, may inhibit muscle growth.
High-intensity interval training (HIIT) and sprinting are the most effective forms of running for building muscle. Try incorporating workouts like 40-second sprints at moderate intensity or hill sprints into your routine.
Running builds muscle by increasing your aerobic capacity, allowing you to recover faster and do more sets and reps in the gym. It also increases local capillarization, which improves blood flow to your muscles. Additionally, the repetitive weight-bearing motion of running works various muscles in the lower body, including the glutes, quads, and hamstrings.
