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Experts have proven that cardio exercises such as walking and running are a great alternative to staying fit and healthy. But apart from being healthy, another question people have in mind is whether running also helps build muscles or not.
If you notice the athletes, especially the ones who participate in running, a few are muscular while others are not. So, an overall perspective is that running alone does not help in muscle building. But still, several ways indicate that running can help strengthen your muscles. So, the question should be, how does running build muscle?
What does running do to the muscles?
Before knowing whether running helps build muscles, it is crucial to understand what running does to the muscles. Regular running exerts pressure on your lower part of the body and offers strength to not just the muscles but also the bones.
Apart from leg muscles used in running, even hip muscles are helpful in this form. Thus, practically all the muscles in your lower body part that are involved in the activity of running gain strength.
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How does running build muscle?
So, since it's established that running does not contribute to the building of muscles, then the question is - how do some runners build great muscles in their legs and arms? Well, here are some specific training methods that mostly all runners who wish to develop and strengthen their muscles follow:
Change in Training Method:
Running is a continuous process, and according to fitness experts, constantly undertaking an activity can only strengthen the muscles but cannot help build the muscles. If you take an example, performing regular crunches in a single form may strengthen your ab muscles but will not bring out the six-pack abs that you desire. Similarly, just running in a single form will offer strength to the muscles of your legs and hips, but you need to add variations in your running skill to build muscles.
Depending upon your capabilities and stamina, you can include and try out different running variants, such as high resistance running, in which you need to run on a slope or elevation. Now, when going for high-resistance running, you can swipe between fast and slow running. Similarly, it is essential to take breaks in between to break the monotony.
Apart from the high-resistance running, you can try other forms of running like sprint intervals. In this method, you run at a fast rate for 30 seconds, then take a break for 1 minute and repeat the process.
If you are looking for slow-twitch muscles, go for long-distance runs where you run continuously for an hour or so. Then, combine this running strategy with recovery runs or jogging for 30 minutes every alternate day.
Include Other Exercises:
So, while running muscles worked in strengthening your legs, it is time to include some other forms of exercise to build the muscles up. So, if you're not getting into different types of training that consist of running, then you can include other muscle training exercises in your regime.
If you are someone who runs regularly and also wishes to build muscles, then there are some exercises that you can perform regularly. You can either hit the gym or arrange the equipment at home for performing all these exercises. Some exercises you can include for building your leg muscles are hack squats, deadlifts, hamstring curls, split squats, leg press, leg extensions, and walking lunges.
Combine these exercises with the regular running regime to increase your muscle strength or lower body and build up the muscles to get a heavier look.
Many people also seek an answer to the following question - does running build muscle in arms or not? The simplest answer is that it depends upon the activities you combine with running. Of course, while running, you will be swinging your arms too, which will strengthen only your arms' muscles. In addition, you must include exercises such as push-ups, tricep extensions, bench presses, and others to build muscles.
Change Your Diet:
When you are running, you are burning a high amount of calories, especially when you are involved in long-distance running, but you can never build up muscles if you have a deficiency of calories. Hence, if you wish to build muscles, eating a nutrition-rich diet is imperative to cover up the calorie deficiency in your body.
One way of doing so is to consume healthy carbohydrates before running. You can find healthy carbohydrates in options such as sweet potatoes and brown rice. As these food items are rich in calories, it lets all your calories drain while you are running. The remaining calories can accumulate in your muscles.
Now, just after your run, you must intake food items rich in protein. The protein-rich diet will help repair the broken muscle tissues and help you regain the lost calories. Some common food items known to offer a high amount of protein are eggs, tofu, and fish.
Thus, a combination of healthy carbohydrates and protein will help you in building muscles if you are following the diet routine properly for your run,
Running is an excellent exercise method to stay healthy and maintain a fit lifestyle. But running will never be enough if you are trying to gain muscles. You must follow certain tricks to enjoy running, stay strong and fit, and build muscles in your arms and legs. Following the right diet regime and the training modules mentioned above, along with running regularly, can surely offer surprising results in building the muscles you desire. Download best personal trainer app to Build muscles.
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Yangzey Sherpa leads content strategy at FitBudd, overseeing content planning and execution across fitness-focused digital channels. With over five years of experience in SEO and content, she works closely with the fitness industry to ensure content aligns with the needs of coaches, trainers, and gym owners. Her role keeps her deeply connected to fitness business workflows, coaching models, and how professionals use digital platforms to grow.
Apra Pathak has worked closely within the fitness niche for several years, supporting personal trainers and fitness coaches through content and digital marketing initiatives. Her experience centers on understanding how fitness professionals build visibility, communicate value, and engage clients online. Through sustained involvement with fitness-focused platforms and audiences, she has developed a strong understanding of the digital needs and growth challenges faced by modern fitness businesses.
Aishwarya Mehra has been actively involved in fitness-focused digital marketing, working closely with brands and platforms that serve coaches, trainers, and fitness businesses. Her experience spans engagement-driven strategies designed specifically for fitness audiences. Through ongoing exposure to fitness campaigns and communities, she remains closely aligned with how fitness professionals attract, convert, and retain clients in digital environments.
Suchandra Das has contributed content within the fitness niche, working on resources designed for coaches, trainers, and fitness business owners. Her experience involves supporting fitness-related topics with clear, structured, and accessible content. Through consistent involvement with fitness-focused platforms, she has developed familiarity with coaching workflows, client communication, and the informational needs of fitness professionals.
FitBudd is a fitness technology platform built exclusively for coaches, personal trainers, gym owners, and fitness professionals. The platform supports fitness businesses through branded apps, white-labeled solutions, and websites designed around real coaching and training workflows. FitBudd works closely with the global fitness community, maintaining deep, ongoing involvement in the fitness industry.
Ankit Uniyal has worked extensively with fitness-focused content, supporting platforms that cater to personal trainers, gym owners, and fitness professionals. His experience includes optimizing and structuring content around fitness-related search behavior and user intent. Through continued involvement in the fitness niche, he has gained a strong understanding of how trainers and coaches build discoverability and authority online.
Saumya Mittal is the Co-Founder and CEO of FitBudd. Since 2021, she has been actively engaged in the fitness technology sector, collaborating with global fitness companies to foster digital growth and scalable operations. With over a decade of experience leading high-impact projects in engineering and operations, Saumya has a strong background in developing reliable and scalable systems. Through FitBudd, she is dedicated to addressing the evolving needs of fitness professionals worldwide.
Kinshuk Snehi has been closely involved in the fitness space for over four years. Through his work at FitBudd, he has contributed to shaping how fitness professionals build their online presence, attract clients, and scale sustainable coaching businesses. Deeply interested in the intersection of fitness, technology, and growth, Kinshuk brings a hands-on understanding of the challenges faced by modern trainers. His passion lies in building systems and strategies that support long-term consistency, both in fitness journeys and business growth.
Kanika Verma has been closely involved in building solutions for the fitness industry, working with platforms used by coaches and trainers globally. Her experience includes direct exposure to fitness coaching workflows and operational needs. Through sustained involvement in fitness-focused product development, she has developed a strong understanding of how fitness professionals manage clients, programs, and daily operations.
Tanya Sharma has worked on branding initiatives within the fitness niche, supporting fitness platforms and businesses with visual identity design. Her experience includes creating brand systems used by coaches, trainers, and fitness-focused products. Through ongoing involvement in fitness-related design projects, she remains closely connected to how fitness brands communicate trust and professionalism.
Niharika Sonavane has contributed to visual design projects within the fitness industry, supporting platforms and brands serving fitness professionals. Her experience spans creating digital assets used across fitness apps, websites, and marketing materials. Through continued work in the fitness niche, she remains closely aligned with the visual communication needs of coaches and fitness businesses.
Elesh Patel has worked extensively on marketing initiatives within the fitness niche, managing paid campaigns for fitness-focused products and services. His experience includes supporting platforms that target personal trainers, gym owners, and fitness creators. Through long-term involvement in fitness marketing, he remains closely connected to how fitness professionals discover and adopt digital tools.
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