When considering the purposes of cardio and strength training workouts, it is commonly believed that running is primarily for body movement, calorie burning, and heart training, while weightlifting is mainly for increasing strength and muscle. This is the general understanding. However, if you come across a muscular person running on a track or trail, you may question the effectiveness of their routine. Is it possible to build muscle through running alone?
The answer is no, at least not in the same manner as strength training. You cannot anticipate achieving the same extent of muscle growth from running as you would from weightlifting. However, there are certain situations where you may observe some muscle growth through running.
According to Mike Nelson, Ph.D., C.S.C.S., an associate professor at the Carrick Institute, if you have no training and engage in running, you will notice an increase in lean body mass. However, if you are already trained, running alone is unlikely to directly cause a significant increase in lean body mass.
Nelson and Percell Dugger, who is a Nike running coach and the founder of Fit for Us, explain that even if you’re already trained, specific forms of running can be beneficial for enlarging your quads and serve as a substitute for difficult-to-find gym equipment. Additionally, running on the pavement may enhance the outcomes you achieve from your workouts in the gym.
How Running Can Improve Muscle Building (and Reveal Your Muscle)
According to Nelson, even though running alone doesn’t contribute significantly to muscle mass, it can aid in muscle growth in the long run if combined with resistance training. This can be attributed to two reasons: firstly, running enhances your aerobic capacity, which refers to your ability to quickly recuperate from physical exertion.
The development of lower body muscles through running is mainly influenced by the intensity and duration of your runs.
During a study, 12 college students who were trained recreationally completed high intensity interval training (HIIT). The training included 4 sets of running at nearly maximum capacity for 4 minutes, followed by 3 minutes of active rest.
After engaging in HIIT workouts for a duration of 10 weeks, thrice a week, the individuals demonstrated an approximate 11% enhancement in the quadriceps’ muscle fiber area, which is situated in the front portion of the thigh. In comparison to the control group, this indicates that exercises such as sprinting could prove advantageous for the growth of muscles.
The belief is that aerobic activities such as running help boost muscle development by suppressing proteins that disrupt muscle growth and decreasing breakdown of muscle protein (MPB). However, engaging in long-distance running can actually elevate MPB levels, ultimately impeding muscle growth.
In a study conducted on 30 male amateur runners, who ran distances of 6.2, 13, or 26.1 miles (10, 21, or 42 km), it was observed that all the groups exhibited notable increases in markers indicating muscle damage. The levels of these markers correspondingly increased with the distance covered and continued to remain elevated even after a span of 3 days.
Based on these findings, it can be deduced that engaging in high-intensity, brief running sessions leads to the development of leg muscles, whereas long-distance running leads to notable muscle damage that hinders muscle growth. Consequently, sprinting, characterized by high intensity and short duration, has the potential to stimulate muscle growth, whereas long-distance running has the potential to impede it.
According to him, if you observe someone with a poor VO2 Max or aerobic capacity, their ability to do a high amount of exercises in the gym will likely be restricted due to their inability to recover. Engaging in running helps improve this capacity, which allows for greater endurance to perform more sets, repetitions, and overall volume during weightlifting. Ultimately, this leads to an increase in muscle growth.
The second reason is connected to endurance as well. According to Nelson, when you engage in running, there is a possibility of experiencing heightened local capillarization. During aerobic training, your body produces additional capillaries within your muscles. Consequently, this augmentation in tiny blood vessels enhances the blood circulation to your muscles.
The reason why it is important is that when performing exercises such as leg extensions, there comes a point where insufficient blood flow to the muscle prevents enough oxygen from reaching it. As a result, the muscle becomes painful and forces one to stop. However, the idea is that by increasing blood flow to the muscle, one can perform more work and ultimately build more muscle.
There is no need to worry that adding running to your strength training will negatively impact your potential for gains, as it is generally believed to do so.
According to a systematic review conducted in 2021 by Sports Medicine, a total of 43 studies were included, and the conclusion drawn was that engaging in both aerobic and strength training simultaneously does not impede the improvement of maximal strength and muscle hypertrophy in comparison to solely focusing on strength training.
Although endurance training doesn’t directly contribute to muscle growth, it is still possible to increase strength and muscle gains simultaneously.
Sample HITT running workouts, which are high intensity and short duration, can aid in the development of lower body muscle, particularly in the quadriceps and hamstrings situated at the back of the thigh.
- 6 sets of 20-second sprints at maximum intensity separated by 2 minutes of walking or light jogging
- 5 sets of 30-second sprints at maximum intensity separated by 4 minutes of walking or light jogging
- 4 sets of 45-second sprints at moderate intensity separated by 5 minutes of walking or light jogging
- 4 sets of 30-second hill sprints separated by the time it takes you to walk back down the hill
It is recommended to attempt these workouts three to four times per week. You have the option to adjust them according to your comfort level and level of training experience.
If you are unable to catch your breath during sets, you can either extend your rest time or decrease the total number of sets you perform. On the other hand, you can enhance these workouts by reducing your rest time, increasing the number of sets you do, or doing both.
Before and after the workout, remember to warm up and cool down to prevent injuries and aid in recovery. To prepare your body for the workout, engage in light jogging or jumping jacks for a few minutes, and then perform dynamic movements such as lunges or air squats.
To cool down after your workout, engage in a 5–10 minute walk at a regular speed. Engaging in an active cooldown facilitates a decrease in heart rate and prevents the accumulation of waste products in your muscles. HIIT workouts have the potential to assist in the growth of lower body muscles. Prioritizing both a warm-up and a cool-down can reduce the risk of injuries and improve the process of recovery.
How to Use Hills to Build Muscle
According to Dugger, running on a hill is one of the ways that can not only improve muscle building but also contribute to certain aspects of your strength training routine.
For individuals who do not have access to such equipment, or prefer outdoor workouts, this type of hill training can provide similar results in terms of high-intensity muscle building as expensive sleds, according to one expert. Nelson supports this viewpoint, stating that compared to flat land sprinting which may cause injuries for individuals unaccustomed to high speeds, hill training offers a similar intense workout but at a slower pace.
He explains that running downhill is a distinct and separate challenge. It targets different muscle groups compared to running uphill. Your quadriceps engage when you ascend, whereas your lower legs, particularly your calf and shin muscles, will endure more strain when descending.
If you are considering using hill sprints, make sure to select a steep hill and run up it a few times per week. However, it is important to use caution and walk back down the hill before sprinting again.
Proper nutrition is equally important in muscle building as the act of running. If essential nutrients, particularly protein, are insufficient, your body will be unable to sustain the muscle development process.
Protein
The reason why many people consume a protein shake before or after their workouts is that exercise triggers MPS and protein further boosts it, leading to increased muscle gains. To build muscle, experts suggest ingesting 0.64–0.91 grams of protein per pound (1.4–2 grams per kg) of body weight every day. For instance, a person weighing 150 pounds (68.2 kg) should aim for consuming 96–137 grams of protein.
Examples of protein-rich foods are meat, poultry, dairy products, fish, eggs, soy, beans, and legumes.
Carbs and fats
The body prefers carbs as its main energy source, especially during anaerobic exercises like sprinting. Studies have shown that diets high in fats and low in carbs, such as the ketogenic diet, can negatively affect performance in anaerobic exercises.
During lower intensity exercises such as long distance running, fat typically functions as a source of energy. To adequately fuel your workouts and guarantee proper intake of vitamins and minerals, it is recommended to consume 45–65% of your calories from carbohydrates and 20–35% from fat.
Carbohydrates that are healthy can be found in fruits, whole grains, starchy vegetables, dairy products, and beans. Likewise, sources of good fats include fatty fish, extra virgin olive oil, whole eggs, seeds, avocado, nuts, and nut butters.
Water
Water plays a crucial role in maintaining body temperature and facilitating various bodily functions.
The amount of water you personally need is determined by various factors such as age, body size, diet, and activity level. However, the National Academy of Medicine typically advises men to consume 125 ounces (3.7 liters) per day and women to consume 91 ounces (2.7 liters) per day.
These guidelines are applicable to adults who are 19 years old or above and encompass water derived from both foods and beverages. The majority of individuals can maintain proper hydration levels by consuming a nutritious diet and drinking water whenever they feel thirsty, as well as before, during, and after physical activity.
To effectively build muscle while running, it is crucial to maintain a balanced and nutritious diet. It is important to consume sufficient amounts of protein, carbohydrates, and fats, and also ensure proper hydration.
Long distance running can hinder muscle growth, while high intensity, short duration running can enhance it. Incorporating HIIT workouts multiple times per week can aid in developing lower body muscle. It is important to maintain a well-balanced diet and stay adequately hydrated in order to promote the process of muscle building.
