Does Running Build Muscle? | GTN Does Science
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- เผยแพร่เมื่อ 11 มิ.ย. 2021
- Can running build muscle? Some people might look to running to help with weight loss, it’s probably not even on the list for those wanting to get stronger. We were intrigued to know if there’s even any truth in this, so Heather has been investigating with a little bit of help.
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Running absolutely builds muscle. I run a 5k every morning which is almost 80% uphill. My legs have gained alot of muscle. Also my back has gotten much stronger and core is much stronger also. Tighter waist
@@arcadepiano I wasn't skinny or fat. I have ran for years and have been muscular since my early 20s
Absolutely! Running builds muscle in your legs proportional to your bodyweight. I weighed 120kg and took up running for six months, I noticed my legs really developed in the process. When I joined a gym after that I was able to rep high bar back squats at my bodyweight easily for 12-15 reps all due to running as it is the only leg exercise I did. The most muscle will of course be gained in your calves but the knees thicken up as well.
@@arcadepiano
Hi may I ask for advice , so I run 6 times a week but I feel strains I'm 15 and I have a injury history on my legs I'd like to know if I should have more rest days
@@XabzintheNBAGuru Yes absolutely. If you're feeling discomfort take a rest day or two. You won't lose any significant progress. Obviously make sure your shoes have enough support
My calves got jacked since i started running, more than the years of gym
Its because you did not target your gastrocnemius and soleus. Its simple.
Yes me too. They are really defined and visibly larger now.
My body feels more firm and less jiggly with running. As a woman, that is an advantage :)
Same! I have noticed a big difference from my trail running, especially from the hills, compared to the work at the gym. And I’ve been conscious to work them at gym!
With reason... running especially if you are running hills or varied terrain is a great workout for the legs. Obviously it does very little for your upperbody well it does some but not much. But yeah your calves and hammies and Glutes can get rather built from running.
I started running six months ago, approximately 10 to 12 miles per week, and my scale says I've gained about 6lbs, yet my waist size has decreased. My legs are solid, and my back is definitely stronger. I'm just now realizing I've gained muscle mass while losing fat. Yay running!
Water retention
I am 38 and always struggled to build leg muscle so a few months back I started doing alot more running and incline walks on the treadmill, plus eating more protein and my legs have got much bigger especially my calves
Wow that’s awesome! I don’t like my thin legs and want bigger legs too
you helped me with that answer thank you 🙏
I used to run 10km 3 times/week.
I just feel stronger and healthy 🔥💙🔥💪🏼
Why so little?
A coach potato in recent years, I’m doing 3km jogging + 5km walking every morning since few months ago. Legs are not looking necessarily bigger but look and feel way more firm and strong.
are they noticeably bigger now?
I'm 57 and always done weights, kettlebells, but I don't put 275lbs. On my back anymore and do full squats getting older u have to readjust your workouts u can still lift heavy but not like I used to do. 4 yrs.ago I started running and now I can't go without it. Im not an elite runner not trying to be but I run 20 to 24 miles a week it builds muscle also it releases good endorfins makes u feel better mentally and that is part of why I run not just for heart strong and muscle building in your legs but the mental benefits is the reason also..
When COViD hit, I stopped weightlifting. I only continued running-Long-distance, trails, etc. Overall, I did lose strength. However, I mostly maintained my lower body strength, such as Squats and deadlifts, but I did lose upper body strength.
Best video I've seen on the subject so far, especially from a popular channel. I like how the interviewee emphasizes on power to weight ratio : heavier can in some cases, allow for better power/weight ratio !
Running strengthen the lower body as it exert twice twice ur body weight on your tegs. It also strengthen the bones. But the most important benefit is strengthening of the heart muscle and expanding the lung which are the back bone of health.
Strength to weight ratio is very important for me, i've always trained for hypertrophy in the gym in the past but nowadays i'm less fussed about getting big and more training for strength to weight ratio for running and bouldering. I think an athletic body is far more attractive than a body builder physique anyway. Far healthier usually.
That is exactly true.
I've been running for a few weeks and although its just newbie gains, my god are my legs like steel.
I am starting tomorrow. Can you give some insight?
@@BuzzSahas run on something soft like grass or sand. I fucked my tendons and joints by running on hard concrete with poor form and it sucked. Keep the variety up by doing sprints one day and maybe a jog the next and then a casual walk. Also don't run every day, if you really want to get fit, do some weights or calisthenics on the day you don't run
@@ManCatCheese Okay, thanks a lot. I am 18 and I am very weak and emaciated. I get sick very often.
@@ManCatCheese so when should i run? can you give tips
Can I get big leg by running?
sure running *can* build muscle but if building leg muscle is your primary goal, distance running would not crack the top 10 list of activities to you should pursue in that endeavor. high velocity sprinting can actually do some good muscle building however. if you are a strength athlete first, any form of long distance running will likely end up being very antagonistic to strength training and/or hypertrophy. this isn't to say you can't build some synergy between strength training and running - but that will usually take the form of strength training filling a secondary role in support of running and not vice versa.
now, all of that said, for overall health and well being, a good combination of both is an outstanding choice.
Long distance running does not only build leg muscles, it also builds back muscles and your core!,as well and most importantly, it strengthens your lungs and heart muscles and kidneys as well 💜 I know because I’ve been running since 1985-86
@@troybradley2575it's builds endurance but not a lot of muscle. You have been running that long and probably haven't seen drastic progress compared to doing sprints or lifting weughts
Running, even the occasional long distance one, is not really against muscle growth and strength exertion. By running we increase our vo2 max and by doing that we increase our recovery capacity and the oxygenation of our cells. Thus increasing the amount of strength we can exert in a given moment
Excellent information! Thanks so much!
yeah, its mad that people still think they will accidentally get massive when they start going to the gym. if that was the case i think most guys would be walking around with huge mirror muscles!
getting big requires a lot of work and knowledge.
i try to recommend strength training to everyone, any kind of resistance training is good. whether you are going for strength, size or muscle endurance. super important for women too as it strengthens the bones so can help later in life with the higher likelihood of osteoporosis after menopause.
I like running but I read that if u want to gain muscles, running will ruin it. Cause you are going to burn a lot of calories. Idk what to do.
@@georgegiannakakis2561 the inference effect is pretty overblown. Your body will put more energy info adapting to the last thing you did, so either run before lifting weights or try to leave 6+ hours in between sessions. Then yeah. If you are trying to put on muscle you need to eat a lot.
You do sacrifice a bit of potential from both if you do things that are such different modalities but you'll probably only notice it when you reach your genetic potential, which most of us never will and for most people the trade off is 100% worth it..
In terms of your training, one recommendation is to always have one of them be your main focus. So for a while you are lifting weights and doing maintenance on the running, then you do a period of more running and maintaining with the weights. Or you can just do both, lots of ways to do it.
Distance running is more than cardio its a full body workout. Its been proven countless times and also has stood the test of time against all the other fads that come and go.
Have you ever looked at a professional distance runner?
@@Codisrocks Have you? They look great to me. Better than the guys in the gym, who look like jokes to me.
@@elephantintheroom5678 I'm a big fan of running myself, but I'm not delusional. Without strength training you'll be weak. Look at Kelvin Kiptum. Top there is right now, and looks absolutely weak. In order to run your best you have to sacrifice muscle because that's just extra weight.
Man at 1:28 has a questionable upper body but his legs are freaking jacked, just shows how much running can make a difference in leg development
@@kiril2711 he is nowhere near overweight
Just came away from resistance training after over a decade into running and finding running a struggle enough as it is and knowing how I used to feel after leg day I can't see me being able to run very well
Heather is such an accomplished and engaging presenter. This is a really good quality film. To hear it from an inquisitive athlete that's been there and done it - and still goes out to do it - is fantastic. What a great video.
Thanks Pete.
its depending on muscle fiber type of your body
on the calves, half of them is type I , the rest is type II, so they can adapt to any kind of usage and growth, in slower rate compare to tri/bicept and pecs.
you should look for the muscle fiber type distribution map, and then decide which excersice you will do to improve a certain body part muscle
My calves got super built from incorporating running into my cycling training
Great advice thanks!
I do a lot of cross training. Running is in it. Of course you can build muscles running. It’s all about recovery and nutrition at the end of the day. I run races myself, but I deploy cross training to get myself fit and get results. I don’t do weight training much these days. But any kind of resistance training works. Running counts as resistance training.
i just started jogging to the gym. which is about 3 km. damn it felt great and my body and performance were just great and pr ready. i might skip it on my lower body days, or just jog slower. but i hgihly recommend it if you also workout in the gym.
A DEXA scan shows this nicely. My leg muscle mass/volume has definitely increased following my marathon training plan.
What about gluteus maximus muscles,
Didn't watch the video, but the answer is yes.
Thank you 😅
Outstanding content! Thank you from Russia!
It will create lean muscle mass to an extent but if we are taking about building serious muscle that translates to power it just won't. Only increased eating, sleeping and resistance training will achieve that.
I didn't knew that the person in this video is a very good and accomplished athlete
Speaking from personal experience, uphill cycling is very effective in hypertrophying quads, hams, and the butt, the only parts of your legs where you can have visible muscle development. Flat road cycling won’t do much for your butt but might build some quads and hams depending on how aggressively you ride. Running is neutral with respect to any visible muscle development.
Excellent
yes it does until a point. so if you can run in a good pace already you probably will not gain more(maybe a bit but not noticeable) muscle just learn how to work more eficient with whatever you have.
Day 5 running and my leg look very good !
Too soon
Time to get recomposed baby!
Was just wondering about this lol
What a great place to run. I’ll be joining you over there this summer!! 😀 Ria Formosa!!
Champion marathon runners are champions because they're gaunt and frail. But they aren't gaunt and frail because of the marathon-running. Heavily-muscled runners simply can't perform at top levels due to the metabolic and mechanical costs of that muscle mass. This has almost nothing to do with the activity of distance running and EVERYTHING to do with genetics. There are people with massive calves, quads, and hamstrings that are 100% sedentary, bodybuilders with almost no calves despite intense calf workouts, and everything in between. Almost all of the marathon champions have extremely small leg muscles due to their parents, not their training.
Yes. It's like all goalkeepers are tall, that's not because goalkeeping makes people tall but the other way around. In a lot of sports elite athletes come in all shapes and sizes even though they do very similar training. Genetics is something a lot of people overlook during these discussions.
Well said! Finally an intelligent answer to this old question, this is what I have been telling many friends - not to look at athletes to determine how that sport develops them, its the naturally muscular people that excel in those sports, as it is a business after all. I bet they would look similar if they worked on a construction site. Anyone I personally know that is very good at calisthenics was always a short, ripped and absolutely jacked child and toddler, then they grew up and started doing gymnastics , just an example from experience
Of course running builds muscle.. the ability to run faster and further doesn't come from nowhere. Now, if by "build muscle" you mean "big muscles" that's another matter.. but strong muscles don't need to be big.
It is actually really hard to "bulk" up, especially as a woman. I have been strength training for decades and maybe put 3 kg of muscle on in 30 years! Mind you - I look better at 60 than I did at 30.
That's so cool... What drives you? How do you stay so disciplined?
How does running power compare to cycling power and is it useful from a training perspective compared to pace or heart rate? #gtncoachescorner
6'3" 210 lbs , body fat 5% thanks to running , here is my answer , running is the best fat burner period
"Build" is an interesting word...
Strengthen muscle through running- for sure. Building mass- very very slightly around the areas that matter (though not visually)- ankles, feet, hips, glutes etc... but you won't get big thighs through running- not distance running anyhow.
If you want to build serious muscle mass- stay away from running...
Of course, some leg sessions at the gym can help your running- but not so much that it tires you too much- or too heavy you put your back out lol !! Try to keep the work "functional" and more akin to running movements- step ups, lunges etc- no powerlifting comps lol !
Explain footballers. I played football since I was a kid and my legs were already big before I got into bodybuilding... maybe if run more than let's say 15km every other day but if not then you'll build big leg muscles.
@@jb894 Some footballers can build some muscle- primarily because a great deal of the running is short, sharp explosive stuff with fast acceleration, so you're utilising your fast twitch fibres more...
@@zaneclone yes, but it is a mix of short sharp bursts and long steady state running too.
@@jb894 Indeed- but its the short stuff that builds- and to be honest- there isn't a great deal of steady state running in football-
Mostly shuffling around then a burst of speed in what is for the most part 90 minutes of many short efforts.
You probably grew bigger legs through genetics as much as the football...
Why do I feel like people getting interviewed either give vague dance-around-the-question statements or give answers that just have nothing to do with the question being asked? It’s a bit frustrating when trying sift information.
Just look at top sprinters and top endurance athletes, there's your answer
Nice classy pinky at 8:57
Can I do bodyweight exercise after my running to keep my muscle and strength ?
Yes and no. The intracellular processes that take place after strength and endurance training inhibit one another. So there's no way to 100% train both, but both processes can still take place at the same time. However it is of course possible to be muscular and have good endurance. Look at for instance, professional judokas or rowers. Very muscular and they'll still destroy you on a 3k run.
The literature about this subject is still divided, but in general I would recommend combining strength training with interval sessions and slow recovery runs. Do these on different days, not right after one another. Firstly to avoid injury and secondly to reduce the effect both training types have on one another.
Also don't be afraid that you'll immediately look like a skeleton if you start endurance running, that's simply not the case.
@@Tibovl Thank you.
imma gonna do more sprints
i just started runing and feel much more stronger, faster and firm throu the whole day and to a much more faster rate than just doing weights on the gym
Yep running . Theres a reason its a core for almost every sport
I run everyday and nordic ski i notice my legs look muscular but there is no fat and im 14. How do i build fat to show more muscle?
I usually gain about ten pounds of muscle from my base weight when I run for a couple months in a row.
Question:
Does Zone 2 HR running:
- increase number of mitochondria, or
- increase mitochindria size, or
- increase number of capillaries, or
- increase capillary volume?
These are some great questions. Zone 2 will increase the number of mitochondria but I don't believe is increases their size. It will also make your capillary density higher!
If you use the hashtag #gtncoachescorner our presenters can see your question and may answer it fully in a future video! 🙌
@@gtn awesome!
Running for legs, gym for upper body. Even if i train legs at gym with proper form i realised I could never run faster than a person who trains legs by running and has same size legs as me. Don't have to run long distance but make sure to sprint for total 10 mins everyday before bath, good enough
"Does X physical activity build muscle" is a question often asked, and I always wonder why. Is there any exercise that won't build muscle if done enough? I understand there are limits and the answer might vary per person, but hmm.
Yeah I feel the same. I dont like doing weights for my legs and I only do a little bit of bodyweight squats and lunges, but i LOVE running (sprints and jogging, whatever), skipping and jumping a lot. And I don't care a lot about aesthetics, but I wanted to know if I will build or lose my leg strength from doing more of these activities.
My question is counterintuitive.. can you lose leg muscle (on purpose) through running?
Yes, with a fair amount of running (without lower body resistance training) your leg muscle cells will become smaller. Not necessarily weaker at all. More the opposite as the distance form your blood vessels to the center of your muscle cells will become smaller, thus more aerobically effective. This video is a joke as you will not build muscle mass by running unless you're totally untrained at both running and resistance training.
Depends on the frequency of workouts. As more often you train the more muscle development and size if nourished you will have.
great
Running can build muscle but depends if your coasting or actually challenging yourself. Also just look at videos like this and see how the person talking is built and you will get your answers
My whole body aches after I run one mile.
That's a good feeling, means you've worked hard and your body will get stronger. Like payday after a busy month
Try walk run walk run.
It's called Jeffing
Can someone help me?
Does anyone take protein shakes before or after running?
I usually eat fruits before/after running. And drink plenty. Replenishing water and electrolytes are a bigger priority especially after a longer run. Do correct me if I’m wrong :)
@@muhammadamin968 yeah im still learning. thanks for the advice. cheers!
3:10 he didn't answer the question at all, I wanna know!!
My bros think runnin makes them lose wait and not gain any muscle...have mercy on me
Here comes coach Greg
Running keeps your weight static surely which is a good sign of health.And also helps to keep your body in a trim condition.This is my opinion from my own experience as I have been running for many years now,say about 40 years!.Greetings from Colombo Sri Lanka with love for all people of good WILL!😀👍🙋🙌🌹🌹🌹
Does it give me a flat stomach?
Muscle good too have strength
Please can you help me? I have been stuck at the same weight for months. I am a man 5ft 9inches tall 170lbs I want to be 160lbs. I lift weights 3 times a week and jog about 5 times a week I have lowered my calories slowly over time and I still cannot get to 160 what else can I do. And if I eat less I will not have the energy to jog or workout
This is what i did: eat 1400 calories a day of low calorie high volume foods (0% fat yogurt, chicken brocolli, soup etc), try to get to running 10km 6 days a week, and be consistent and you will 100% lose weight. The key is that your net calories (food intake minus calories burned from running) is below 1000.
@@ivanbenisscott thank you very much
@@highcarbchris7931 no worries! Reply to this and let me know how u did!
Why do you want to get to 160lb at 5'9 my brother?
Im 5'9 and 168lb, im trying to get to 190lb
❤
Great video. In recent years I firstly loss 5kg, then gain 5kg. I guess that I loss 5kg body fat, and gain 5kg running muscle.
Where is coach Gregg 😄
Running gives you steel calves 😂 no I mean it. Cycling develops your quadriceps more. Both awesome
i was 56kg before i started running and now i'm up to 58kg and i feel like its fats is it normal?
My calves look bigger than before I started running
Small calves = less weight
Less weight = run longer
Which protein do you use?
In the west we do not have diets that are poor in protein, rather the opposite. I don’t think the answer to our problems regarding nutrition is chemically pure protein.
This helps. since i increased my weekly run volume and changed from 2 days to 3 days strength/core work my bodyweight has gone from 71kg to between 79kg and 80.3kg (varies). when i only cycled it was as low as 67kg
And also did your diet. You definitely are eating more protein and calories overall.
Ran a mile in 6 minutes, my goal is 5 minutes any tips.
400 meter repeats workouts with limited rest. 6x400 with 1 minute rest at each 400 at your goal pace of 1:15. Once you can do that workout and only be gassed but not wasted you can probably push for it or be close.
Keep running. The more you run the better you get. Keep it simple💪🏿
I tried to make my own diet, but it didn't work. I went to Agoge diet and let them create diet plan for me. I am delighted with the result...
good luck with your journey!!
Agoge diet works great, I've been using it for about 3 weeks too..
My Calves and thighs have much more definition
just look at runners and make your own mind up. Your eyes do not deceive you. Bit like what makes fat people fat, look in their trolleys in the supermarket.
Not spider legs
U don’t need leg day if u just run a mile or 2 everyday
It builds some, but it puts the limit on your muscle mass, as it will burn any excess muscle. Ofc if you are natural. The only natural person capable of running A LOT and keeping a lot muscle mass is ofc Nick Bare .
Uh Yes
This explains why I'm gaining weight from running... My body is turning into Arnold Schwarzenegger
Fitness trainers been making women jog for decades knowing it hains weight but tightens the waist.
Makes them keep coming back
Does running build muscle?? The english guy that usually hosts these videos is built like a stick so what do you think?
Build muscle running😂 Is it opposite day?
Watch the episode hahahaha
How many runners have jacked legs? You will have your answer.
There can be a difference between strong muscles and bulky/big muscles (as explained in the video). I've noticed for example that the strongest athletes in ninja warrior are often not the ones with the largest muscles. Also for many sports strength to weight ratio is important so you want strong but not bulky muscles
no.
Runners…
Idk how it WOULDNT lmfao, you’re like hitting your legs with the full weight of your body
Nothing to do with muscle
3rd 🥉
2nd! 🏆💪✨
If your heavy it probably does...lol.
Did she just say muscle weighs more than fat ?🤔🤔🤔
Muscle is denser than fat. Therefore, when you have the same volume of muscle and fat, the muscle ways more
@@SweetPoukie well that would just mean you have more muscle relative to fat no? Since muscle just takes up less space at the same weight of fat.
blahblahblah. Yes it does.
Smoking cigarettes helps with your run. Ok I’m done
I used to have a cigarette then give it 5 minutes or so before swimming the full length of our club pool underwater. The cigarette stops the lungs filling with 100% oxygen so the body compensates by creating more hemoglobin. That is why the top guys train at altitude or sleep in those tents with less oxygen. The body keeps readjusting though, so it doesn’t last for long. Needless to say. Its many years since I last smoked.
@@perro0076😅😂
First comment
Rubbish. The only muscles that anyone will build from running, or brisk walking, are your hamstring muscles. Then again, they will not get big, only more defined as you lose more fat in that area.
ALL runners-and by "runners" I mean people who predominantly exercise by running-are slim if not skinny. There're not even runners with athletic physiques bar sprinters.
If you mainly run as your way of exercising, and you do it a lot, you will never build a fit athletic physique.