Running and strength training are traditionally seen as exercises with different purposes: cardiovascular health and calorie burning versus muscle building. While running might not build muscle in the same way weightlifting does, it can provide some muscle growth, especially for those who are untrained. Some types of running, like hill sprints, can target specific muscle groups and may substitute for certain gym equipment. In combination with resistance training, running can also enhance overall fitness, strength, and muscle gains.
Key Points:
- Running alone won’t build muscle to the same extent as strength training, but untrained individuals may see some muscle growth initially.
- Studies have shown that certain running routines, like high-intensity intervals, can increase the size of muscles such as the quadriceps in untrained individuals.
- The benefits of running in muscle-building are largely connected to time under tension. While running offers brief impact loads, it doesn’t provide the sustained tension on muscles that resistance training does.
- Running can enhance muscle-building when combined with resistance training, as it increases aerobic capacity, aids recovery, and improves blood flow to muscles.
- Hill sprints are recommended as an intense muscle-building exercise similar to sled pushes, but one should be cautious, especially when running downhill.
Source: https://www.menshealth.com/fitness/a45586956/does-running-build-muscle/
