Individuals engage in running for numerous motivations, such as alleviating stress, enhancing overall health, and participating in competitive races. However, for those aiming to increase muscle mass, a common question arises: does running support or undermine your fitness goals?

This article delves into the relationship between running and muscle development, examining whether it contributes to building muscle or, conversely, leads to muscle breakdown.

Impact of Running on Muscles

Engaging in running can effectively enhance lower body musculature; however, the extent of this development is largely influenced by the intensity and duration of each running session. In a particular study, twelve recreationally trained college athletes participated in high-intensity interval training (HIIT), which comprised four sets of running at nearly maximum effort for four minutes, paired with three minutes of active recovery. After a duration of ten weeks, where these individuals performed HIIT workouts three times weekly, they exhibited an approximate 11% increase in the muscle fiber area of their quadriceps (known as vastus lateralis in Indian vernacular), in contrast to a control group. This indicates that workouts emphasizing sprinting may significantly enhance muscle growth.

Aerobic activities, such as running, are believed to promote muscle development by inhibiting certain proteins that obstruct muscle hypertrophy and by reducing muscle protein breakdown (MPB). Conversely, engaging in long-distance running can lead to a pronounced increase in MPB, thereby impeding muscle growth.

For instance, in a study involving thirty male amateur runners who covered distances of 6.2, 13, or 26.1 miles (10, 21, or 42 km), all groups exhibited considerable rises in markers indicating muscle damage. The levels of these markers escalated in alignment with the distance covered and remained elevated for up to three days post-exercise. Such findings imply that while high-intensity, short-duration running is conducive to muscle building, long-distance running tends to induce substantial muscle damage, which can hinder muscle growth. In summary, while high-intensity sprints may enhance muscle mass, extended running sessions could potentially restrict it.

Understanding Muscle Development in the Body

The process of building muscle takes place when muscle protein synthesis (MPS) surpasses muscle protein breakdown (MPB). Protein serves as a crucial building block of muscle, and its levels can fluctuate based on various factors, including diet and physical activity.

To visualize this, think of protein as individual bricks; in this analogy, MPS represents the act of adding bricks to a wall, while MPB signifies the removal of those bricks. When you add more bricks than you take away, the wall expands; conversely, if more bricks are removed than added, the wall diminishes in size.

Thus, to effectively build muscle, your body must synthesize more protein than it breaks down. Engaging in exercise, particularly weight training, acts as a potent catalyst for MPS. While exercise can also induce MPB, the surge in MPS during and after workouts is typically more pronounced, resulting in a net gain in muscle mass. Your muscles increase in size when the balance tips in favor of protein synthesis over breakdown, and regular exercise plays a vital role in facilitating this essential process.

Effective Running Workouts for Muscle Development

Engaging in high-intensity, short-duration running workouts, such as High-Intensity Interval Training (HIIT), can significantly contribute to the development of lower body muscle, particularly in the quadriceps and hamstrings (also known as pichhle thigh ke muscles in Hindi).

Here are some examples of HIIT running workouts designed to promote muscle growth:

  • 6 sets of 20-second maximum intensity sprints, with 2 minutes of walking or light jogging in between
  • 5 sets of 30-second maximum intensity sprints, followed by 4 minutes of walking or light jogging
  • 4 sets of 45-second moderate intensity sprints, interspersed with 5 minutes of walking or light jogging
  • 4 sets of 30-second hill sprints, with recovery time equal to the duration it takes to walk back down

Aim to incorporate these workouts into your routine 3 to 4 times a week. You can tailor these workouts according to your personal comfort level and training experience. For instance, if you find it challenging to recover your breath between sets, consider extending your rest periods or reducing the overall number of sets. Conversely, if you're looking for a greater challenge, you can shorten your rest intervals, increase the number of sets, or both.

Regardless of your adjustments, always remember to perform a proper warm-up before starting and a cool-down afterward. This practice is essential for preventing injuries and enhancing recovery. To prepare your body for the workout, engage in light jogging or jumping jacks for a few minutes, followed by dynamic movements such as lunges or air squats.

Post-workout, maintain a normal walking pace for 5 to 10 minutes. An active cooldown plays a crucial role in lowering your heart rate and preventing the accumulation of waste products in your muscles. HIIT workouts can effectively assist in building lower body muscle. Additionally, the importance of warming up and cooling down cannot be overstated, as they are key to injury prevention and improved recovery.

Essential Nutrition for Muscle Building through Running

Optimal nutrition plays a crucial role in muscle development, complementing the benefits of running. Without proper nutrients — particularly protein — your body struggles to effectively engage in the muscle-building process.

Protein

While exercise initiates muscle protein synthesis (MPS), the inclusion of protein significantly boosts this process, leading to enhanced muscle growth. This is the reason many individuals choose to consume a protein shake either before or after their workouts. For effective muscle gain, experts suggest a daily protein intake of 0.64–0.91 grams per pound (1.4–2 grams per kg) of body weight. For instance, this translates to approximately 96–137 grams of protein for an individual weighing 150 pounds (68.2 kg). Excellent sources of protein include meat, poultry, dairy products, fish, eggs, soy (soya), beans, and legumes.

Carbohydrates and Fats

Carbohydrates serve as the body’s primary energy source, especially vital during anaerobic exercises like sprinting. Low-carbohydrate, high-fat diets, such as the ketogenic diet, have been shown to hinder performance in anaerobic activities. Conversely, fats typically provide energy during lower-intensity exercises, such as long-distance running. To properly fuel your workouts and ensure an adequate intake of vitamins and minerals, it is advisable to derive 45–65% of your total calories from carbohydrates and 20–35% from fats. Nutritious sources of carbohydrates include fruits, whole grains, starchy vegetables, dairy products, and beans, while healthy fats can be sourced from fatty fish, extra virgin olive oil, whole eggs, seeds, avocados (butter fruit), nuts, and nut butters.

Hydration

Water plays a vital role in regulating body temperature and facilitating various bodily functions. Your individual hydration needs can vary based on factors like age, body size, diet, and level of physical activity. Nonetheless, the National Academy of Medicine generally recommends that men and women consume approximately 125 ounces (3.7 liters) and 91 ounces (2.7 liters) of water daily, respectively.

These hydration guidelines are intended for adults aged 19 and older and account for water intake from both food and drink. Most individuals can maintain hydration by following a balanced diet and drinking water when thirsty, especially during and after exercise. A well-structured diet is essential for muscle gain through running. Ensure that you remain hydrated and consume sufficient amounts of protein, carbohydrates, and fats.

The Bottom Line

While long-distance running can potentially hinder muscle growth, engaging in high-intensity interval training (HIIT) with shorter durations may actually encourage it. Incorporating HIIT into your workout routine several times a week can significantly aid in developing lower body muscle strength and endurance. To effectively support the muscle-building process, it is essential to adhere to a well-balanced diet and maintain proper hydration levels.