Running is not necessarily associated with building muscle. A long-distance runner’s appearance is often lean rather than muscular. We show how you can still build muscle with the right diet.
Can jogging build muscle?
“Lose muscle by running”: This cliché is still very much on the sports scene. But with the right training and the right diet, you can also maintain or even build muscle through running. Our article “Losing Muscle Through Jogging?” Clears up all the myths surrounding the topic.
In order to build muscle, three things are crucial: Diet, training and recovery. When you run, your body burns a lot of calories. However, to build muscle, the body needs a calorie surplus. In order to maintain or build muscle, it is important to replenish the calories burned through a healthy, balanced diet. You can learn how to do this and what the ideal diet for building or maintaining muscle looks like in the nutrition section below.
But diet is not the only factor in building muscle. Above all, they matter growth hormones Simply put, these are small proteins that tell muscles to grow. It is often thought that these hormones are only released when you lift weights. One Stady However, several years ago, the US Army Research Institute came to the conclusion that Endurance sports such as running or cycling also increase hormone levels. The study tested how muscle building behaves when cycling compared to weight training. The researchers found that not only did cycling increase levels of the hormone, but it also kept the hormone increasing longer than people who did strength training. However, if you want to build muscle in a targeted manner, running alone is not enough. In combination with targeted strength exercises, you will achieve the best results.
The third and final point when it comes to building muscle is regeneration. In each training session, stimuli are applied only to the muscles Muscle growth begins only in the regeneration phase. Not only does the body need proper rest to be able to perform at full capacity again in the next training session, but also to give the muscles time to grow. If you want to combine running training with strength training, then you should definitely pay attention to the necessary rest periods. The saying “helps a lot” should not be considered in this case.
How much muscle can you build by running?
Running uses the whole body. If you go jogging regularly, you train not only your endurance and cardiovascular system, but also many muscle groups.
These muscle groups are especially trained when running:
- foot muscles
- Wadenmuskulatur
- Thigh and buttocks muscles
- In addition to the muscles of the torso, as well as the arms and shoulders
We should not, of course, forget about the heart muscle, which is excellently trained by endurance sports. The question may now arise why many aspiring runners tend to be thin and not have notably strong and muscular legs. The answer is that jogging can build muscle, but only to a limited extent. When running, the muscle fibers in the legs are stretched and not stressed as in typical strength exercises like squats or lunges. In addition, the body quickly gets used to the smooth running motion. You can’t get that famous six-pack just by running. The stomach looks more defined, because running supports fat loss in general, including the abdomen. To get a clearly visible six pack, the abdominal muscles must be trained in a targeted manner and the percentage of body fat must be very low.
Especially in the first few weeks of building muscle, the body has to get used to the new strain. Don’t be discouraged if you initially gain weight as a result. The body stores water in the cells in response to exercise and thus weight changes. The adjustment should be completed after several weeks. After that, weight can increase not only due to pure muscle mass, but also due to an increase in fat mass. In order to build muscle, you need a caloric surplus, and that means storing the excess calories as fat. However, as a runner, you don’t have to worry about this, as the extra calories are usually used up for the next run.
How long does it take to build muscle while running?
It usually takes four to six weeks before you can see your first muscle buildup. However, this cannot be said about every person in general and depends on various factors. These include:
- How often and how often do you exercise
- getting ready
- How much protein do you consume?
- Training design
Training design means that not every running training session results in the same outcome. Whether you’re doing interval training, track sprinting, mountain running, or doing moderate core exercises, this is crucial for building muscle.
How do I run to build muscle?
If you always run at the same speed over the same distance, the muscles will not be stimulated as much. It is better for building muscle if the running units vary in intensity and length. Your muscles also benefit from the shorter distances and faster pace. You probably know this from muscle pain after intense exertion like a sprint or a race. In order to build muscle, you must focus more on interval training and shorter distances. Mountain tracks and hill racing are also ideal for this. The gluteal muscles, quadriceps, as well as the back muscles are specially trained.
Should I do strength training in addition to running to build muscle?
If you want to build more muscle, additional strength training is essential. If you want to do both sessions in one day, it’s best to start with strength training first. Power reserves are still full and maximum power can be challenged better. You can then train your endurance with an easy run, and at the same time running will help you recover better. Interval training, hill training, or sprinting are not recommended after strenuous strength training.
However, it is best to complete the training on separate days. The most effective method: strength training one day, and the next day a running session. Don’t forget, however, that muscles can only grow during periods of recovery. Therefore, rest periods should not be neglected.
How do I need to eat to build muscle as a runner?
If you are a runner looking to build muscle, proper nutrition is a key factor. Important for this is the high content of protein, vegetables and carbohydrates. Foods that are high in protein, for example, meat, fish, amaranth, nuts, legumes such as millet or quinoa, and beans. Healthy carbs include sweet potatoes, brown rice, and oatmeal. Try to completely replenish your energy stores after each workout. Good to know: Women have a shorter recovery period after exercise than men. Therefore, women should consume carbohydrates and at least 20g of protein within 30 minutes after their session (with the help of a meal or shake). Men can take up to an hour due to different metabolisms. You can find more about nutrition and training especially for women in our article Running with the Cycle.
But how much protein do you actually need? The German Institute for Sports Nutrition says that people who exercise should consume 1.4 grams of protein per kilogram per day. For a 80kg runner, that would be 112g of protein per day. If you want to build muscle mass through additional strength training, a protein intake of at least 20% is recommended.
If you find it difficult to eat according to these guidelines and cook balanced and healthy food, you are welcome to visit us RUNNER’S WORLD NUTRITION TRAINING. There are individualized nutritional plans and recipes tailored to your goals.
Conclusion: the combination makes it
Runners can build muscle while running, but only to a limited extent. So she needs one A combination of endurance and strength training. Running units should ideally be done on a different day than strength training. In addition, the theme is running feed A very important role. Running burns a lot of calories, but muscle building only works with a calorie surplus. Therefore, you must ensure that you eat enough protein and carbohydrates with each meal. If you still have enough recreation Pay attention after training (remember: muscles only grow during regeneration), you’re on your way to a healthy, athletic body.
