You might not associate running with building muscles. But when asked whether their lower body has become more muscular since they started running, almost all regular runners say yes. Even so, if building muscles is your priority, you might wonder whether to avoid running. After all, the clichéd image of a long-distance runner is very thin. So, should you stay clear of running if you want a muscular body? Here’s our guide.
Can you build muscles by running?
“You lose muscles by jogging:” it’s a cliché that is hard to escape in the sporting world. But with the right training and an adapted diet, you can maintain muscles while running, and even build them. To build muscles, three things are crucial: diet, training, and recovery. When you run, the body burns a lot of calories. However, to build muscles, the body needs an excess of calories. To maintain or build muscles, it is therefore important to keep replacing the calories burned through a healthy and balanced diet.
However, if you want to build muscles, running alone is not enough. You need to combine it with targeted strength training to really see success.
How long does it take to build muscles?
It normally takes between four and six weeks to notice initial muscle building. However, not every person is the same – it depends on various factors. This includes:
- Training intensity and frequency
- Intake of protein
- Training program
It is important to regularly incorporate recovery time and ensure you have a balanced diet. Because nutrients make it easier for our body to build muscles.
What’s the best way to run to build muscle?
If you always run the same route at the same speed, your muscles are not really stimulated. To build muscle, it is better if the running sessions vary in intensity and length. Your muscles will also benefit from shorter distances and a faster pace.
To build muscles, you need to do more interval training and cover shorter distances; mountain runs and hill sprints are also ideal for this type of training.
These three exercises will turn your running training into a whole-body workout
You don’t need an expensive fitness studio! All you need for strength training is your own body. So, what’s stopping you from investing some time in training at home? The following exercises mean there are no more excuses for not strengthening your body!
- Squats: Knees and hips are stretched. Feet are shoulder-width apart with toes turned out at a slight angle of around 20 degrees. Now squat, bending your hip and knee joints and lowering your buttocks toward your heels.
- Lunges: When you lunge, you take a lunge step forward, backward, or to the side. This moves the body’s center of gravity toward the lunging foot. In a split squat, however, there is only an upward and downward movement (knee bend in the lunging foot).
- Planks: Lie on your side and support yourself with your forearm. Elbows are under the shoulders, the forearm vertical to the body, palms on the floor, feet on top of each other. Push your forearm into the ground and lift your hips upward toward the ceiling. Hold this position for 5 to 15 seconds.
Which muscles are trained when running?
Running puts a strain on the entire body. If you go jogging regularly, you don’t just train your endurance and cardiovascular system – you train several different muscle groups too.
This includes:
- Foot muscles
- Calf muscles
- Glutes and buttock muscles
- Torso muscles
- Arms and shoulders
And of course, don’t forget the cardiac muscle, which is magnificently trained through endurance sport.
Protection from possible injuries for runners
Injuries are always a risk for all athletes, but they can be minimized: by training all muscles holistically. Runners shouldn’t just focus on endurance sport – they also need to do strength training. This is not just about improving your running performance; it also means you are better protected from injuries to your muscles.
Our tip: Stretching properly, consciously warming up, and regular strength training sessions form a good basis for preventing injuries.
What should you eat after a run to build muscle?
Running is good for building muscle, but only if you give your body the right fuel. Without enough nutrients, particularly protein, your body is not able to support the muscle building process, and all your hard work will be for nothing.
To build muscles it is recommended to eat between 1.28 and 1.82 grams of protein per kilogram of body weight each day. For example, if you weigh 85 kilos, you need to eat around 125 grams of protein. Meat, poultry, fish, eggs, dairy products, and beans all contain a lot of protein and are an ideal meal after training.
Conclusion: The combo gets results
When jogging, runners can build muscle, but only to a limited degree. You need a combination of endurance and strength training, ideally on different days. Diet also plays a critical role. Running burns a lot of calories – however, you can only build muscles with an excess of calories. You should therefore make sure you include enough protein and carbohydrates in every meal. Giving yourself enough recovery time after training as well will mean you are on the way to having a healthy and athletic body.
Good luck 😉
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