Running is not necessarily associated with building muscle. The appearance of a long-distance runner is often lean rather than muscular. We show how you can still build muscle with the right diet.
Can jogging build muscle?
“You lose muscles by jogging”: This cliché persists in the sports scene. But with the right training and an adapted diet, you can also maintain or even build muscle with running. Our article “Muscle loss through jogging?” clears up all the myths surrounding the subject.
In order to build muscle, three things are crucial: Diet, training and recovery. When you run, your body burns a lot of calories. However, to build muscle, the body needs a calorie surplus. In order to maintain or build muscle, it is therefore important to replenish the calories burned through a healthy and balanced diet. You can find out how to do this and what the ideal diet for building or maintaining muscle looks like in the nutrition section below.
But diet isn’t the only factor in building muscle. Above all, they are important growth hormones. Put simply, these are small proteins that tell the muscle to grow. It’s often thought that these hormones are only released when you lift weights. One Study However, several years ago, the US Army Research Institute came to the conclusion that that endurance sports such as running or cycling also increase hormone levels. The study tested how muscle building behaves when cycling compared to training with weights. The researchers found that not only did cycling increase hormone levels, but the hormone surge lasted longer than in subjects who did strength training. However, if you want to build muscle in a targeted manner, running alone is not enough. In combination with targeted strength training you will achieve the best results.
The third and last point when it comes to muscle building is regeneration. In each training session, only stimuli are applied to the muscle muscle growth only begins in the regeneration phase. The body not only needs the appropriate break to be able to perform at full capacity again in the next training session, but also to give the muscles time to grow. If you want to combine your running training with strength units, then you should definitely pay attention to the necessary breaks. The saying “a lot helps a lot” should not be considered in this case.
How much muscle can you build by jogging?
Running uses the whole body. If you jog regularly, you not only train your endurance and cardiovascular system, but also several muscle groups.
These muscle groups are particularly trained when running:
- foot muscles
- Wadenmuskulatur
- thigh and buttock muscles
- additionally the torso muscles as well as arms and shoulders
Not to be forgotten is of course the heart muscle, which is excellently trained through endurance sports. Now the question may arise as to why many ambitious runners tend to be slim and don’t have noticeably strong and muscular legs. The answer is that jogging can build muscle, but only to a limited extent. When running, the muscle fibers in the legs are stretched and not strained like in typical strength exercises such as squats or lunges. In addition, the body quickly gets used to the even movement of running. You can’t get that famous six-pack just by running. The stomach looks more defined, because running supports fat loss in general, including on the stomach. For a clearly visible six-pack, however, the abdominal muscles must be trained in a targeted manner and the body fat percentage must also be very low.
Especially in the first few weeks of muscle building, the body has to get used to the new strain. Don’t be discouraged if your weight initially increases as a result. The body stores water in the cells in response to exercise and therefore weight changes. The adjustment should be complete after several weeks. After that, weight can increase not only because of pure muscle mass, but also because of more fat mass. In order to build muscle, you need a calorie surplus, and that means excess calories are stored as fat. As a runner, however, you shouldn’t worry about this, as the excess calories are usually used for the next run.
How long does it take to build muscle while running?
Normally it takes between four to six weeks before you can see the first muscle build-up. However, this cannot be said about every person in general and depends on various factors. These include:
- How often and how intensely you exercise
- The predisposition
- How much protein you are consuming
- The training design
Training design means that not every running training session leads to the same result. Whether you’re doing interval training, track sprints, mountain runs, or doing moderate basic runs is critical to building muscle.
How do I run to build muscle?
If you always jog at the same speed over the same distance, the muscles are stimulated very little. It is better for muscle building if the running units vary in intensity and length. Your muscles also benefit from shorter distances and a fast pace. You probably know this from sore muscles after intense exertion such as sprints or a race. In order to build muscle, more emphasis should be placed on interval training and shorter distances. Mountain runs and hill sprints are also ideal for this. The gluteal muscles, the thigh muscles and also the back extensors are trained in particular.
Do I have to do strength training in addition to jogging to build muscle?
If you would like to build more muscle, then additional strength training is essential. If you want to do both sessions in one day, it’s better to start with strength training first. The energy reserves are still full and the maximum strength can be better challenged. You can then train your endurance with an easy run, and at the same time the run will help you recover better. Interval training, hill training, or tempo jogging are not recommended after strenuous strength training.
However, it is even better to complete the training on separate days. The most effective method: one day strength training, the next day a running unit. Don’t forget, however, that muscles can only grow during recovery periods. Breaks should therefore not be neglected.
How do I need to eat to build muscle as a runner?
If you’re a runner looking to build muscle, proper nutrition is a key factor. Important for this is a high protein content, vegetables and carbohydrates. Foods with a high protein content are, for example, meat and fish, amaranth, nuts, legumes such as millet or quinoa and kidney beans. Healthy carbohydrates include sweet potatoes, brown rice, and oatmeal. Try to fully replenish your energy stores after each workout. Good to know: Women have a smaller metabolic recovery window after exercise than men. Women should therefore consume carbohydrates and at least 20 grams of protein within 30 minutes after the session (with the help of a meal or a shake). Men can take up to an hour due to the different metabolism. You can find more about nutrition and training especially for women in our article “Running with the cycle”.
But how much protein do you actually need? The “German Institute for Sports Nutrition” says that people who do sports should consume 1.4 grams of protein per kilogram every day. For a runner who weighs 80 kilograms, that would be 112 grams of protein per day. If you want to build muscle mass through additional strength training, then a protein intake that is at least 20 percent higher is recommended.
If you find it difficult to eat according to these guidelines and to cook balanced and healthy food, then you are welcome to visit our RUNNER’S WORLD nutritional coaching. There are individual nutrition plans and recipes that are tailored to your goals.
Conclusion: the combination makes it
Runners can build muscle while jogging, but only to a limited extent. So it needs one Combination of endurance and strength training. The running units should ideally take place on a different day than the strength training. In addition, the theme plays Nourishment a very important role. Running burns a lot of calories, but muscle building only works with a calorie surplus. Therefore, you should make sure that you consume enough protein and carbohydrates with every meal. If you then still on sufficient recreation pay attention after training (remember: muscles only grow during regeneration), then you are well on the way to a healthy and athletic body.