Running develops which muscle group?

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People run for a variety of reasons, including to relieve stress, improve health, and compete in races. However, if you're trying to gain muscle, you may be wondering if running helps or hinders your efforts. This article explains whether running builds or breaks muscle.

1. How running affects your muscles

Does running lose muscle? Or jogging to develop muscle. Running can build muscle in the lower body, but it depends largely on the intensity and duration of your run.
In a study conducted with 12 recreationally trained college students who completed high-intensity interval training (HIIT) consisting of 4 sets of near-maximum capacity for 4 minutes, followed by 3 minutes of active rest. Results after 10 weeks of HIIT intensity training 3 times per week, showed that their quadriceps muscle fiber area (located in the front of the thigh) increased by nearly 11% compared to the control group. Therefore, exercises like sprinting can be beneficial for muscle growth.
Aerobic exercise as well as running in place is believed to build muscle by inhibiting proteins that interfere with muscle growth and reducing muscle protein breakdown (MPB).
On the other hand, long distance running can significantly increase MPB and thus hinder muscle growth. For example, in a study done with 30 male amateur athletes running 10, 21, or 42km, there was a significant increase in markers of muscle damage. Levels of these markers increased in tandem with the interval and remained elevated even 3 days later. These results suggest that high-intensity, short-duration running builds leg muscle, while long-distance running causes significant muscle damage, inhibiting muscle growth.

2. How your body builds muscle

Muscle building occurs when muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB). Protein, an important component of muscle, can be added or removed based on factors such as diet and exercise. If you think of proteins as individual bricks, then MPS is the process of adding bricks to the wall, while MPB is the process of taking them away. If you place more bricks than you take away, the wall will get bigger - but if you take away more than you put, the wall will shrink. In other words, to build your body's muscle, your body has to make more protein than it does to get rid of the compound.
Exercise - mainly lifting weights - a powerful stimulus for MPS. Although exercise also induces MPB, the increase in MPS is greater, resulting in net muscle gain.

3. Sample running exercises to build muscle

High-intensity, short-duration running exercises like HIIT can help you build muscle in your lower body, especially in the quadriceps and hamstrings (located on the back of the thighs). Here are some sample HITT workouts to build muscle:
6 sets of 20-second sprints at maximum intensity 2 minutes apart by walking or light jogging 5 sets of 30-second sprints at maximum intensity spaced 4 minutes walking or light jogging 4 45-second sprints at moderate intensity 5 minutes apart walking or light jogging 4 30-second hill sprints spaced by how long you walk back back Hill Try to do these exercises 3–4 times per week. You can also edit these models based on your comfort level and training experience. For example, if you can't breathe between sets, increase your rest time or decrease the total number of sets. Conversely, you can strengthen these habits by reducing rest time, increasing the number of reps, or both. In either case, don't forget to warm up first and cool down afterwards to help prevent injury and enhance recovery.
To prepare your body for the workout, go for a light jog or jump rope for a few minutes, followed by dynamic movements like swinging or squatting in the air. After your workout, walk at a normal pace for 5–10 minutes. The active cooldown helps lower your heart rate and prevents waste from building up in your muscles.

4. Proper nutrition to build muscle through running

Good nutrition is just as important for building muscle as running. Without adequate nutrients - especially protein - your body cannot support the muscle building process.
4.1. Protein While exercise stimulates MPS, protein strengthens it further, promoting more muscle gain. This is why many people drink protein shakes at the end of their workout.
To gain muscle, experts recommend consuming 1.4–2 grams per kilogram of body weight daily. This is equivalent to 96–137 grams of protein for a 68.2 kg person.
Good sources of protein include: meat, poultry, dairy, fish, eggs, soybeans, beans and legumes.
4.2. Carbs and Fats Carbs, the body's preferred source of energy, especially for anaerobic exercises like sprinting. Low-carb and high-fat diets, such as the ketogenic diet, have been shown to decrease anaerobic exercise performance.
Fat tends to act as an energy source during lower intensity exercise such as long distance running.
To fuel your workouts and ensure an adequate supply of vitamins and minerals, aim to get 45–65% of calories from carbs and 20–35% from fat.
Sources of healthy carbs include: Fruits, whole grains, starchy vegetables, dairy products and beans, while good sources of fats include fatty fish, extra virgin olive oil, whole eggs nuts, seeds, avocados, nuts and nut butters.
4.3. Water Water helps regulate body temperature and other body functions. An individual's water needs depend on a number of factors, including: age, body size, diet, and activity level. Similarly, the National Academy of Medicine generally recommends that men and women consume 3.7 liters and 2.7 liters per day, respectively. These guidelines are for adults 19 years of age and older, and include water from foods and beverages.

Most people can stay hydrated by eating healthy and drinking water when thirsty, as well as during and after exercise.
Although long-distance running may inhibit muscle growth, short-duration, high-intensity running can promote it. Doing HIIT several times per week can help you build lower body muscle. You should ensure that you always follow a balanced diet and stay hydrated to aid in the muscle building process.
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References: healthline.com, menshealth.com