Whether you’re an avid outdoor runner or a treadmill-loving gym-goer, you might be wondering if running will help you build muscle mass. The short is yes, but it all depends on how you run.
How do you build muscles?
The process to build muscle mass is actually quite interesting. To bulk up, your muscles need to contract to a point of micro-damage. Your immune system responds to this injury, and over time, the continued response to repair muscles actually makes them stronger.
Are you building muscle when you run?
The truth is, newbies probably reap the most benefits. A beginning runner will work new muscles and they’ll build those muscles as a result. However, when your body becomes used to running, muscles aren’t as easy to build.
What running exercises can be done to build muscle?
There are certain running exercises you can do to amp up your muscles. Consider doing a one-mile warm-up and one-mile cooldown, but add these exercises in the middle:
- Uphill sprints: Find a hill and run up it. Once you’re at the top, walk back down. Repeat 10 times.
- Lamp pyramids: Use street lamps as a marker to increase your running intensity. Once warmed up, run at about 40% effort between the first set of street lamps. When you reach the next one, increase your effort to 60%. When you reach the next one, increase your effort to 80%. Then scale it back, going to 60% and 40%.
- Race Straightaways: Go to a local track and run your normal speed around the curves, but when the track is straight – go all out. Keep this up for 6-8 laps. By doing so, you’ll build muscle mass.
Running is great for your overall fitness, but if you want to build muscle by running you’ll have to add certain exercises to your routine.
