\u201cYou lose muscles by jogging:\u201d it\u2019s a clich\u00e9 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.<\/strong> 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.<\/a><\/p>\n\n\n\n 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.<\/strong><\/p>\n\n\n\n It normally takes between four and six weeks to notice initial muscle building. However, not every person is the same \u2013 it depends on various factors. This includes:<\/p>\n\n\n\n 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.<\/p>\n\n\n\n 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.<\/a><\/p>\n\n\n\n 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.<\/p>\n\n\n\n You don\u2019t need an expensive fitness studio! All you need for strength training is your own body. So, what\u2019s stopping you from investing some time in training at home? The following exercises mean there are no more excuses for not strengthening your body!<\/p>\n\n\n\n Running puts a strain on the entire body. If you go jogging regularly, you don\u2019t just train your endurance and cardiovascular system \u2013 you train several different muscle groups too.<\/p>\n\n\n\n This includes:<\/p>\n\n\n\n And of course, don\u2019t forget the cardiac muscle, which is magnificently trained through endurance sport.<\/p>\n\n\n\n Injuries are always a risk for all athletes, but they can be minimized: by training all muscles holistically. Runners shouldn\u2019t just focus on endurance sport \u2013 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.<\/p>\n\n\n\n Our tip: <\/em>Stretching properly, consciously warming up, and regular strength training sessions form a good basis for preventing injuries<\/em><\/a>. <\/em><\/a> <\/em><\/em><\/p>\n\n\n\n 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.<\/a><\/p>\n\n\n\n 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.<\/p>\n\n\n\nHow long does it take to build muscles? <\/strong><\/h2>\n\n\n\n
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What\u2019s the best way to run to build muscle?<\/strong><\/h2>\n\n\n\n
These three exercises will turn your running training into a whole-body workout<\/strong><\/h2>\n\n\n\n
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Which muscles are trained when running? <\/strong><\/h2>\n\n\n\n
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Protection from possible injuries for runners<\/strong><\/h2>\n\n\n\n
What should you eat after a run to build muscle? <\/strong><\/h2>\n\n\n\n
Conclusion: The combo gets results<\/strong><\/h2>\n\n\n\n