Does Running Build Muscle? Here’s What the Experts Say

The Health Benefits of Running

Running is widely recognized for its numerous health benefits. From improving heart health and bone density to relieving stress and enhancing sleep quality, it is a popular choice for many fitness enthusiasts. However, the question arises: can running contribute to muscle building?

Running and Muscle Growth

While running indeed activates several muscle groups, particularly in the lower body, it lacks the resistance needed to significantly increase muscle mass. According to Gabrielle Savary, CPT and founder of Grow With Gab Fitness, "I wouldn't say running is a muscle-building activity."

When you run, your glutes, quadriceps, hamstrings, and calves are engaged. For those new to the sport or returning after a break, regular running can stimulate some muscle growth. However, as you become more accustomed to running, the potential for muscle building diminishes since running alone does not provide enough stimulus for significant growth. Gab Resnick, CPT and Tone House Head Coach, emphasizes that resistance training is crucial to create mechanical tension necessary for muscle development.

Strength Training: The Complement to Running

To maximize muscle growth while incorporating running into your fitness routine, experts recommend adding two to three strength training sessions per week. Resnick states, "It's important to recognize that strength training and running are complementary, not competing activities." A balanced program enhances performance, reduces injury risk, and improves body composition.

Effective Running Workouts for Building Muscle

Not all running workouts equally challenge the muscles. Here are some effective types of running sessions that can contribute to strength building:

Hill Sprints

Hill sprints are a powerful way to increase lower-body strength. Resnick explains that running uphill enhances force production in the glutes, hamstrings, quads, and calves, closely resembling the effects of resistance training. If hills aren’t accessible, increasing the treadmill incline can provide similar benefits.

Sprint Intervals and Strides

Incorporating sprint intervals or controlled strides can stress fast-twitch muscle fibers, which are integral for building strength and power. These quick bursts of energy followed by recovery can enhance muscular coordination and performance.

Resisted Running

Utilizing equipment like sleds, resistance bands, or parachutes can significantly boost muscle-building potential while running. Starting with sled pushes or resistance band sprints provides a unique challenge comparable to weight training.

Trail Running

Trail running presents another excellent option for building strength. Navigating uneven terrain requires increased stabilization from various muscle groups, enhancing overall balance and coordination.

The Importance of Strength Training

While the above running workouts can be beneficial, if muscle gain is a primary focus, lifting weights is essential. Resnick advises prioritizing progressive strength training two to four times a week while utilizing sprint workouts and hill runs as supportive activities.

By following this approach, runners can become stronger, more resilient, and capable of generating power while maintaining efficiency over longer distances.

Conclusion

In conclusion, while running engages multiple muscle groups and offers numerous health benefits, it is not primarily a means for building significant muscle mass. A well-rounded fitness routine incorporating both running and strength training is crucial for achieving optimal overall fitness and performance. Running can be part of your journey, but supplementing it with strength workouts will yield the best results in muscle development and overall health.