Does Running Build Muscle?
Running Build Muscle
Does running build muscle? Well, as with pretty much everything when it comes to health and fitness, and building muscle, it completely depends on the individual. Obviously the only muscles you can develop by running are the leg muscles as well as the glutes. But will this type of exercise actually grow big muscles?
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If you are just starting out with trying to build muscle, and have very little muscle mass, running is a great way to develop your legs and strengthen them to the point they can handle more rigorous exercises. Running is a low impact exercise, although it can be quite strenuous on the knees, and will definitely strengthen the leg muscles over time. Some people also add ankle weights to give them that little boost while running and really push the muscle. But if you want to bulk up and add real muscle mass to your legs, you are going to be disappointed.
Running isn’t an exercise that is going to get you huge legs. So will running build muscle? No, not really. In fact running for long periods of time will actually eat up the muscles you have already developed. This is a cardiovascular exercise and its main purpose is to get the heart working at a higher rate and increase blood flow. As a result, running is a great way to lose weight and get in better shape. While you may think that your leg muscles look much bigger and stronger because of running, it is likely that you have just lost some fat that was covering the muscle you already had. You will add muscle through running, but certainly not muscles like a body builder seeks.
If you really want to build big leg muscles, you need to be using weights and forcing the muscles work really hard to lift them. The best exercises for this are Squats and Lunges, which are a staple to the regime of anyone that wants tobuild muscle. These two exercises will work out just about every muscle in the legs, as well as the back and stomach. Because they are a core exercise and workout a wide range of muscles, not just the legs, they are two of the most important exercises to build muscle.
That doesn’t mean that you should cut out running from your routines altogether, far from it. Running is still a fantastic exercise that you should be doing regularly. It is recommended that everyone gets at least 20 minutes of cardiovascular exercise every day, and running is a good way to achieve this. So after your regular workout, do 20 minutes of running or cycling to make sure that your heart is being forced to work at a wide range of rates, as this is the best way to lose fat. Remember not to overdo it though, as the build-up of lactic acid running will cause, will result in your muscles being broken down. So don’t do any more that 30-35 minutes.
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