Will Running Build Muscle?

Will running build muscle? This is a question that has been pondered for years and there really is no definitive answer because the answer depends on what kind of muscle you want to build. Obviously the leg muscles are the primary target when running, along with the glutes as a secondary benefit. Some people will run with dumbbells or wrist weights to combine upper body targets. Others will also use ankle weights to maximize the potential to build muscle while running. But the question remains, will running build muscle?

The short answer is yes, of course it can, particularly if you don't have good muscle tone to start with. The use of weights when running is certainly helpful, too. But if you ask will running build muscle bulk or mass, then you might be disappointed in the answer.

Running is a cardiovascular exercise. The act of running increases blood flow, which stimulates the heart. Running is a very healthy exercise. Running also increases the amount of catabolic hormones released into your system. Catabolic hormones will actually cause you to lose weight, as well as muscle mass. The muscles used in running will strengthen, but they will not build - at least not to the extent that a body builder would like to see. Using ankle weights can stimulate increased muscle growth while running, but the amount of weight that would need to be used to create the results you want may not be possible.

Because running is so healthy for your heart, you should not cut this important exercise out of your regimen. It is important to maintain a healthy cardio system. So how can you continue running and not burn the muscle you are trying to build up? Will running build muscle if you make some adjustments? Running alone will not build muscle, but it is possible to build muscle while continuing to run.

Make running part of your warmup before your workout. Don't run for more than 30 minutes to limit the amount of catabolic hormones that are released. Shortly after your run, consume a protein shake or bar and some carbs to release the all important muscle building nutrients and counteract the catabolic effect. Increase the weights you are using for your total workout because if you don't push your muscles to increase, they will comply with the catabolic hormones' request and burn away.

By all means, put your heart health ahead of your physical appearance. If you have been advised by your cardiologist to run 20 miles a week, then do it and stop asking will running build muscle. It is more important to stay alive. If you run to maintain an already healthy heart, then continue to run but use these techniques to reduce the muscle burn that cardio exercises promote.