When it comes to building muscle, most people first think of hitting the gym or doing strength training. However, you can build muscle without doing any of these by running and having a strict training and nutrition plan.

This comes as a relief to those that don't like lifting heavy weights but want to have strong muscles and stay fit. Building muscles helps to strengthen your bones, manage chronic conditions, and increase your metabolism.

This article will give you everything you need to know about building muscle through running. Continue reading to learn more.
Does running build muscles? ​
You build muscle by putting your body and muscle through stress, and the strain you repeatedly put on your muscles through running helps you achieve that. Running works the muscles in your lower body, from your hips to your feet. Your glutes and calves are the main muscles that help you maintain a strong force on the ground. Also, through running, you're engaging your flexor and hamstrings, especially when you're taking up speed and increasing your stride.

There are different types of runs that work different muscle fibers in your body. The two types of skeletal muscle fibers in the body are slow-twitch and fast-twitch muscle fibers. The former are those that help you engage in long-distance running. They do quickly get tired. At the same time, the latter is a quicker and more powerful movement. These muscles are the ones you build when you do sprints or hill runs, and they get tired quickly.

As a runner, you should not neglect either of these muscles for the other because they both affect your running distance, endurance, and speed.


How to build muscles by running​
Running is a repetitive activity, and if you stick to the same training plan, your muscles may not change at all. To build muscles by running, you must exceed your limits and challenge yourself. Sometimes, if you continue a repetitive running training plan, you might even lose muscles. That's why you need to do different types of runs that affect other muscle fibers. For instance, you might want to do high-resistance runs on day one and sprints and intervals on day two to change your routine and build muscle.
The Complete nutrition for building muscle​
You can't get the changes you want in your muscles just from working out. Nutrition is also a very important part of building muscle. When you run, especially distance running, you burn out lots of calories, which is why you must eat well to replenish the nutrients lost and build muscles too.

Eating healthy carbohydrates like brown rice and sweet potatoes can give your body enough strength and energy before you commence running. Meanwhile, after running, you should consume foods that are rich in protein, like poultry, fish, eggs, and tofu; these foods help to rebuild and repair damaged muscle fibers. If you wait 15 minutes after working out to eat protein-rich foods, you can replace the calories you burned and build muscle.
Does Running Alone Help Build Leg Muscle?​
Whether a professional or amateur runner, you must increase your workout time and intensity to gain more muscular power, endurance, and growth. For a beginner, it's easier to build leg muscle because the muscles have been dormant, and every opportunity to run makes it stronger.

Workouts like sprints, hill workouts, and tempo runs can help you improve the muscles in the legs. Despite your level as a runner, you must introduce new runs into your training program; do this carefully, taking them one at a time. If you make a fast change, you might sustain an injury. And while running is good for building leg muscle, you should also engage in other cardio workouts like weight lifting, yoga, or swimming to work different muscles that can improve your form, strength, and efficiency.
The Best Types of Running Workouts to Build Muscle​
Below are some examples of running workouts you can do to build muscles:
High resistance interval running: ​
Run with resistance: you can do this using a weighted object (for 5-12 seconds) and then take rest for about 60 seconds by either walking or jogging. You can repeat this process at least 10 to 20 times.
High-intensity continuous training:​
This type of run works by running continuously with high resistance at a low speed for a space of five to twenty minutes.
Sprint intervals: ​
Sprint for 15 to 30 seconds, then pause for a minute or two. Go through this process at least ten times.
Long-distance runs: ​
Long distance run is when you run at a steady pace for a long time(approximately 1-2 hours). This can help you work the slow-twitch muscle fibers.
Recovery runs: ​
After putting strains on your muscles, you should incorporate recovery runs (jogs or walks) that may last 30 minutes. With this, you can give your muscles a break to rebuild and repair themselves.

Everyone cannot have the same running pattern and routine. However, the common goal is to build muscle, which requires that you're pushing yourself and exceeding your limits with the type of runs you do. Runners can also include weight training to improve their muscle building.
Some Tips to Build Muscle When Running​
To experience effective muscle building, you mustn't neglect your training and nutrition. Proteins are required for the repair of broken down and damaged muscles.
Also, don't be too caught up in the game that you forget about recovery. It would help if you intentionally took breaks in between so that your body can have time to rest and recover. Recovery helps you build muscles faster; while recovering, you can engage in other active exercises like swimming, cycling, or yoga. All of this keeps your muscles engaged while also causing your body to heal and rebuild. And some occasions, you can take some days off; the goal is to build your muscles and body and not break it down completely.

Also, don't downplay the importance of sleep on your recovery journey. Inadequate sleep may result in reduced muscle strength.
The bottom line​
Running is a repetitive exercise, which is why you must constantly add new runs to the mix to push yourself and get stronger. Incorporate new runs like interval runs, high resistance, and sprints into the mix. And most importantly, get enough rest and stick to a strict diet for the best result.

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