Will Running Build Muscle? A Guide to Maintain Muscle While Running
Will running build muscle? This question often intrigues fitness enthusiasts and beginners alike. While running is primarily known for its cardiovascular benefits, it can also contribute to muscle development. Today’s article aims to explore how running can help build muscle, the types of muscles engaged during running, and tips to maximize muscle growth through running. Read on!
The Science of Muscle Building
According to WebMD, muscle building is called hypertrophy. It is a process of increasing the size of muscle cells. Resistance training is the primary method for streamlining muscle growth. Resistance training involves exercises and workouts that cause muscles to contract against external resistance.
The primary goal is to induce muscle growth by forming smaller tears in the muscle fibers. So, these muscles repair and grow back larger and stronger. The process enhances muscle size and, at the same time, improves muscle definition and strength. Muscle growth or hypertrophy occurs through mechanical tension, muscle damage, and metabolic stress.
Mechanical Tension
According to Healthline, mechanical tension is the force generated when muscles contract against resistance. For example, when you lift weights, your muscles undergo tension. So, this tension activates muscle fibers, especially the larger and fast-twitching fibers, because these have more potential for growth.
Muscle Damage
Small tears occur in the muscle fibers during resistance training. Remember, this is a natural part of the muscle-building process. Your body will repair these micro-tears by fusing muscle fibers. The purpose is to increase the size and mass of the muscles. Research shows that satellite cells facilitate the repair process. These cells are stem cells, allowing your muscles to regenerate and grow.
Metabolic Stress
Metabolic stress occurs when muscles undergo intense exercise. It leads to metabolite accumulation. According to Lionel University, these metabolites are hydrogen ions, lactate, and inorganic phosphate. Metabolic stress can improve muscle growth by increasing anabolic hormone production and causing cellular swelling. Remember, this swelling signals the muscle cells and tissues to grow.
The Impact of Running on Muscles
Will running build muscles? This section will answer this important question based on evidence. Running is a cardio exercise with numerous benefits. These include increasing stamina, improving heart health, and enhancing mental wellbeing. Let’s discuss whether running can build muscles.
Cardio vs. Strength Training
According to the National Library of Medicine, cardio workouts like running focus on streamlining heart and lung function. It also focuses on increasing endurance and burning calories. So, this involves rhythmic and sustained activities that increase heart rate and oxygen consumption. In contrast, strength training includes resistance exercises to build and grow muscles. Strength training also increases strength and endurance. Examples include:
- Bodyweight exercises
- Weightlifting
- Resistance band workouts
You perform cardio exercises at a moderate to high intensity. On the other hand, strength training involves short bursts of higher-intensity exercises. According to Bar Bend, cardio improves metabolism and burns calories, but strength training increases metabolic rate and builds muscle mass. Cardio relies on aerobic energy systems, while strength exercises use anaerobic energy systems.
Muscle Use in Running
Running engages numerous muscle groups. These muscles are in the lower body. Running also involves the upper body and core muscles, but to a lesser extent. Several factors, such as terrain, speed, and running form, influence the degree of muscle engagement. Running engages the following muscles:
Core Muscles |
These include the obliques and abdominals to maintain proper posture and stability during running. |
Hip Flexors |
These are at the front of the hips and help lift knees and move the body forward. |
Glutes |
These muscles are in the buttocks. These muscles extend the hip and maintain stability. |
Quadriceps |
Quadriceps are muscles at your thighs’ front. These muscles ensure proper knee extension and forward propulsion. |
Hamstrings |
Hamstrings are at the back of your thighs. These muscles assist in extending the hop and proper flexion of the knee. |
Calves |
The calf muscles include the soleus and gastrocnemius. These muscles help your feet push off the ground and maintain proper balance. |
Potential for Muscle Loss
Although running has many benefits, excessive exercise, particularly long-distance running, can cause muscle loss. It is due to the body’s mechanisms that break down muscle tissues and cells for energy. Remember, this occurs when your body has depleted glycogen stores. Factors Contributing to Muscle Loss are:
- Running burns a substantial number of calories. If you have a low-calorie intake and do not meet your energy demands, your body will break down muscle tissues.
- High-intensity or long-distance running can increase protein breakdown in your muscles, leading to muscle loss.
- You won’t have muscle protein synthesis if you don’t include strength training in your running routine. So, this can also negatively affect muscle growth.
So, how to prevent muscle loss? First, you need to focus on balanced nutrition. Make sure you have adequate protein intake to preserve muscle mass. In addition, include strength training in your routine. For example, resistance exercises can maintain and build muscle mass. Moreover, you must have sufficient recovery time to ensure optimal muscle repair and prevent injuries.
Effective Strength Training Exercises for Runners
Strength training is important for runners to streamline performance, build muscles, and prevent injuries. You must incorporate compound movements, upper body workouts, and core strength exercises to improve running efficiency and overall fitness.
Squats
Squats are the most important exercise for runners. It targets the hamstrings, quadriceps, glutes, and calves. Squats can help build your lower body strength, ensuring powerful strides and endurance.
Deadlifts
Deadlifts are beneficial for strengthening your posterior chain, including your core, lower back, glutes, and hamstrings. It improves your running posture and reduces the risk of injury.
Lunges
Lunges are an excellent exercise that targets your quadriceps, glutes, and hamstrings. Not only does it improve coordination and balance, but it also mimics the running motion.
Planks
Although planks are simple, they strengthen your core, ensuring you have a good running form. You can perform plank in various ways. However, the best method is starting in a push- up position by placing forearms on the ground. You must keep your body straight from head to heels. Stay in this position for 30 seconds or more. Remember, you must maintain a tight core when performing this exercise.
Will Running Build Muscle? Final Words
While running primarily builds cardiovascular endurance, it also develops important muscles in the lower body when combined with strength training. Including exercises like squats, lunges, and planks enables runners to build powerful leg muscles and maintain a stable core. This steady approach keeps running form effective and injury-free. Lastly, balanced nutrition, recovery, and compound exercises make running a complete fitness routine that strengthens the mind and body.