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We know it works for fitness, but does running build muscle? And are there other physical benefits?
Plenty of people take up running to get fit, but does running build muscle? When considering building muscle, many people picture lifting at the gym or working with resistance bands, so how does running fit into that?

According to the Sports and Fitness Industry Association, over 50 million Americans run and jog regularly, keeping up with the World Health Organization’s recommended 150-300 minutes of weekly activity. Running is an excellent way to get fit regardless of whether you take to the treadmill or explore your local area, and in general running is good for you.

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If you consider professional athletes, some runners tend to look more muscular than others. Researchers reported in 2020 in the British Sports Journal that many professional sprinters incorporate muscle building into their routines for improved running economy, a faster time trial and faster maximal sprint speed, but not all runners emphasize this. So does running only build muscle when you add in a muscle-building training program?

Runner at starting line

Research has shown that strength training interventions that last between 6–20 weeks during some distance runners training programme enhances their running economy by up to 8%. (Image credit: Getty Images )
In this article, we are going to dive into the science behind running’s relationship with your body and its effect on the muscles in particular.

HOW DOES RUNNING HELP TO BUILD MUSCLE?
In a 2017 study by experts from the Department of Kinesiology at Taylor University, 12 university students and five older subjects were studied as they embarked on a 10-week high-intensity interval training program. Researchers found that 'aerobic exercise is an effective mode of activity for the promotion of cardiorespiratory fitness (capacity of the circulatory and respiratory system) and increase in the whole muscle size of the quadriceps.’

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While HIIT can be a form of running, does running at a consistent pace build muscle?

A study published in the journal Exercise and Sport Sciences Reviews, discovered that when you run, you use repetitive weight-bearing motion to work various muscles in your lower body, including your glutes, quads, and hamstrings. The study also concluded that the best way to promote muscle growth with cardio is to exercise for 30-40 minutes four to five days a week with an intensity of 70-80% heart rate reserve. This heart rate reserve is the difference between your maximum and resting heart rates.

However, just running will not be enough to build muscle. If increased muscle mass is your goal, incorporating sprint and muscle training, like HIIT, can help you gain muscle mass, according to the Journal of Exercise Science. Alongside your training, getting enough rest, listening to your body, and eating a nutritionally balanced diet will also help build towards your goals. We have advice on what to eat before a run if you need it.