{"id":26768,"date":"2021-03-15T10:23:23","date_gmt":"2021-03-15T14:23:23","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=26768"},"modified":"2021-03-16T16:43:55","modified_gmt":"2021-03-16T20:43:55","slug":"build-muscle-with-running","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle-with-running\/","title":{"rendered":"Can Running Help You Build Muscle?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Most people think the weight room is the only place you can build muscle and that the treadmill or trail only benefit your cardiovascular fitness. Thing is, you <em>can <\/em>pack on<\/span><span style=\"font-weight: 400;\">\u00a0muscle without barbells and plates. You might even be able to build muscle with running [insert exploding head emoji here].\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to learn about running\u2019s muscle-building potential and get tips for maximizing your gains.\u00a0<\/span><\/p>\n<h2><strong>The Benefits Of Running<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Running is one of the most popular forms of cardio\u2014and for good reason<\/span><span style=\"font-weight: 400;\">. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that even leisure running can markedly reduce all-cause cardiovascular mortality risk. Plus, one study published in <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3774727\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">PLOS One<\/span><\/i><\/a> <span style=\"font-weight: 400;\">found that running can effectively increase VO2 max, a measure of oxygen capacity, in as little as six weeks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to being good for your ticker, running has been shown to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7663387\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">improve mood<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/academic.oup.com\/ije\/article\/46\/6\/1847\/3902973\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">support bone health<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/journals.lww.com\/jbjsjournal\/Abstract\/2018\/01170\/Low_Prevalence_of_Hip_and_Knee_Arthritis_in_Active.6.aspx\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">strengthen joints<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p>But can you really build muscle with running?<\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe short answer is yes,\u201d says exercise physiologist <\/span><a href=\"http:\/\/petemccallfitness.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Pete McCall<\/span><\/a><span style=\"font-weight: 400;\">, M.S., C.S.C.S., C.P.T.,\u00a0 host of the <\/span><a href=\"https:\/\/itunes.apple.com\/us\/podcast\/all-about-fitness\/id1115101341?mt=2\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">All About Fitness Podcast<\/span><\/a><span style=\"font-weight: 400;\">. \u201cThe longer answer is that it depends on what kind of running you\u2019re doing.\u201d\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/workouts-burn-most-calories\/\" target=\"_blank\" rel=\"noopener\">7 Workouts That Can Burn More Calories Than Running<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You see, in order to build muscle (an effect called muscle hypertrophy), you first have to stress those muscles via exercise. \u201cThe stress causes microtears in the muscle, which the body calls on satellite cells to repair,\u201d explains McCall. Once repaired, those muscles become stronger and bigger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running puts every muscle in your body to work (t<\/span><span style=\"font-weight: 400;\">hough your lower body does the brunt of the work, your core muscles and arms get in on the action, too). T<\/span><span style=\"font-weight: 400;\">he catch? If you place the same stress on your muscles all the time, your muscles adapt to that stimulus and your gains plateau, McCall says. So, if you don\u2019t progress the pace, distance, and\/or intensity of your runs, you don\u2019t build that precious muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cTo continuously build bigger, stronger muscles, you must increase the intensity of your runs,\u201d McCall explains. This is known as the progressive overload principle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For this reason, new runners reap the most mass-building benefits from running. \u201cMore seasoned runners can maintain muscle mass by continuing to run, but they will have to be strategic to build more,\u201d says McCall.<\/span><\/p>\n<h2><strong>3 Ways To Build Muscle With Running\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Ready to upgrade your running routine to pack on more muscle? Put these three tips to work.<\/span><\/p>\n<h3><strong>1. Run Faster, For Shorter<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Muscles are made up of two main types of fibers: fast-twitch muscles fibers (also known as type II) and slow-twitch muscle fibers (also known as type I). According to New York-based trainer <a href=\"https:\/\/mailtrack.io\/trace\/link\/201d6f2e91b1916bc0c1d305f07a26afcf84f401?url=http%3A%2F%2Fwww.kristianflores.com%2F&amp;userId=4350664&amp;signature=5bf1afac8ac74f40\" target=\"_blank\" rel=\"noopener\">Kristian Flores<\/a>, C.S.C.S., fast-twitch fiber muscles are primarily responsible for building muscle mass, while slow-twitch are responsible for building muscular endurance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if muscle mass is your goal, Flores recommends doing more sprints. \u201cJogging primarily works slow-twitch fibers and won\u2019t necessarily aid in muscle mass, while sprinting works the fast-twitch muscle fibers and will,\u201d he says.\u00a0\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hiit-workouts\/\" target=\"_blank\" rel=\"noopener\">7 HIIT Workouts That Incinerate Fat<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Your move: Focus at least 30 to 50 percent of your running workouts on sprints. \u201cIf you\u2019re running three times a week, at least one of those runs should be an internal sprint workout,\u201d McCall says.\u00a0\u00a0<\/span><\/p>\n<h3><strong>2. Do Hill Sprints\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cHill sprints will bring you some serious quad and leg development,\u201d according to McCall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sprints will work those fast-twitch muscle fibers, plus running at an incline works your hamstrings, glutes, and quads to a greater degree than flat jaunts, McCall says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try it: Find a steep driveway, hill, or trail and complete 10 rounds of sprinting up and walking down. \u201cThe more exhausted you feel after each sprint, the greater the muscular benefit,\u201d McCall suggests.\u00a0<\/span><\/p>\n<h3><strong>3. Wear a Weight Vest<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Weight vests, which are available in varieties ranging from 10 to 50 pounds, put an increased load on your muscles, leading to greater muscle breakdown, says McCall. \u201cWearing one [while running] can absolutely lead to strength gains,\u201d he says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, since your joints will not have yet adapted to the added load, you\u2019ll need to increase your weight slowly. Failure to do so can harm your connective tissues, leading to inflammation and injuries like strains and stress fractures, he says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">McCall suggests starting with a vest that weighs no more than five to 10 percent of your overall body weight and increasing by no more than five-pound increments as you get stronger.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t have a weight vest? Do <\/span><i><span style=\"font-weight: 400;\">not <\/span><\/i><span style=\"font-weight: 400;\">strap on ankle weights or carry hand weights as an alterative. \u201cBoth will alter the gait of your stride and ultimately do more harm than good,\u201d says McCall.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most people think the weight room is the only place you can build muscle and that the treadmill or trail only benefit your cardiovascular fitness. Thing is, you can pack on\u00a0muscle without barbells and plates. You might even be able to build muscle with running [insert exploding head emoji here].\u00a0 Read on to learn about<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/build-muscle-with-running\/\">Read More <span class=\"screen-reader-text\">Can Running Help You Build Muscle?<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":26770,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[4,9],"tags":[],"class_list":["post-26768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Can Running Help You Build Muscle? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Turns out, you can absolutely build muscle with running. 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