Are you wondering if running makes your legs bigger or builds muscle?
You’re in the right place!
In short, running can build muscle and make your legs bigger depending on the intensity and duration of your run. Whether you’re aiming for muscular legs or just looking to stay fit, the answer lies in the type of running you do.
Does Running Make Your Legs Bigger?
Yes, running can make your legs bigger. However, the muscle size you might experience will depend on the type of running you do.
Running with a higher intensity (think sprinters) can lead to bigger legs than running with a lower intensity (think long-distance runners).
The reason is that high-intensity running activates fast-twitch muscle fibers, muscles responsible for explosive movements. These types of muscles create more force than slow-twitch fibers and thus, have the potential to lead to an increase in muscle size.
On the other hand, low-intensity running (like long-distance running) primarily activates slow-twitch muscles, which are designed for endurance and stamina rather than size. These muscles are great for prolonged activity, but they don’t tend to grow as large as fast-twitch fibers.
Does Running Build Leg Muscle?
Yes, running can build muscle in your legs, specifically targeting the quads, hamstrings, glutes, and calves. The key is to mix up your running routines with different intensities and durations to see the best results.
Other Factors That Influence Leg Size from Running
Muscle Recovery and Nutrition
Just like any form of exercise, muscle growth depends on recovery and nutrition. If you're running intensely but not eating enough protein or not allowing your muscles to recover, you might not see much growth. Eating a balanced diet rich in protein can help your muscles rebuild and grow stronger after each workout.
Genetics
Your genetic makeup plays a significant role in how your muscles will develop. Some people naturally build muscle mass more easily than others, so you may find that some runners see a noticeable increase in leg size while others do not.
Strength Training
If you're looking to build larger leg muscles, incorporating strength training alongside running can be highly effective. Squats, lunges, and leg presses can target the same muscles activated while running but with more focus on hypertrophy (muscle growth). Strength training helps increase muscle size while running helps maintain cardiovascular health and endurance.
How Does Running Build Muscle?
A 2015 analysis of several studies found that participants who performed aerobic exercise for an average of 12 weeks noted increased muscle mass in their legs. The results were consistent in both younger and older participants. The authors conclude that aerobic work with progressively challenging intensity, duration, and frequency builds muscle by:
- Increasing blood flow and nutrient delivery to the leg muscles
- Decreasing myostatin (the protein that inhibits muscle growth)
- Increasing insulin response and mitochondrial proliferation
How Much Muscle Do You Gain From Running?
This 2015 analysis of 14 studies found that by progressively adding intensity and duration to a running routine, runners can expect a 1-12% increase in their thigh muscle cross-sectional area (CSA). With that said, if you already exercise regularly, you may not see as much muscle growth as a novice.
What Muscles Get Toned From Running?
All the lower body muscles will get some toning from running. However, the muscles that will see the most effect are the quadriceps, hamstrings, gluteus maximus, and calves.
Why Do Some Runners Have Skinny Legs?
The type of training that a runner does can influence leg size. Long-distance runners tend to have smaller muscles than sprinters because this form of endurance training is not conducive to muscle growth. Similarly, diet can also impact leg size. If you are not eating enough calories, you will not have the energy or resources to build muscular legs. Lastly, the most common reason for skinny legs is genetics. Some people naturally store less fat in their lower bodies, resulting in slimmer legs.
How Will Running Change My Body?
Running is a great way to get in shape and improve overall health. For starters, running can help strengthen your bones and reduce your risk of osteoporosis.
In addition, running can improve your cardiovascular fitness by increasing your lung capacity and reducing your blood pressure. Running increases lung capacity by strengthening the respiratory muscles, allowing them to expand and contract more efficiently. This enables the lungs to take in larger volumes of air with each breath, which is crucial for endurance and performance.
Lastly, running can promote mental health by releasing endorphins, improving mood, and alleviating stress.Running has been shown to improve mental health by reducing stress, boosting mood, and improving sleep. It releases endorphins and other neurotransmitters like dopamine and serotonin, which play an essential role in creating a sense of well-being.
How Quickly Does Running Change Your Body?
If you stick with a consistent running routine, you should start to see changes in your body within 4 to 8 weeks. You will likely see changes in your aerobic cardiovascular system first, followed by increased lean muscle in your legs.
Other Related Questions
Can Running Lead to Muscle Loss?
Running can indeed result in muscle loss if you're not consuming enough calories or if you're overdoing it on the pavement.
Long-distance running burns a significant amount of energy and can help shed body fat. However, if you're not fueling your body with enough calories to match the energy expenditure from running, you might end up losing muscle mass. This effect is further magnified if you're not incorporating strength training into your routine to counteract the muscle loss.
Why Do Legs Appear Fuller After a Run?
Post-run, your legs might look fuller due to the surge in blood flow to your muscles. When you run, your heart rate increases, pumping more blood throughout your body, particularly to your legs.
This heightened blood circulation can cause a temporary swelling in your leg muscles, making them appear more pronounced than usual.
Does Running Sculpt Arm Muscles?
While running doesn't directly work the muscles in your arms, it can still engage them indirectly. Running is a total-body workout that involves your core, arms, and lower body.
But if you're aiming to build up your arm muscles specifically, you'll need to focus on resistance training exercises that target your biceps and triceps.
Does Running Tone Your Abs?
Running can help tone your abs indirectly. As you run, your abdominal muscles are hard at work stabilizing your torso, keeping your spine aligned, and maintaining proper posture. Since running is a full-body exercise, a strong core is essential for stability and balance.
Does Running Build Calf Muscles?
Yes, running can help build calf muscles. Your calves are responsible for the push-off motion that propels you forward.
However, it's important to remember that muscle growth is influenced by a variety of factors, including genetics, diet, and training frequency. You might find that you need to do more than just run to significantly build up your calf muscles.
How to Increase Leg Size?
To effectively increase the size of your legs, consider a combination of strength training and high-intensity interval training (HIIT).
Focus on leg exercises that target multiple muscle groups, such as squats, lunges, and deadlifts.
Additionally, ensure that your diet includes enough calories and protein to support muscle growth, aiming for at least 0.75 grams of protein per pound of body weight.
Can Running Make Your Legs Slimmer?
Running can contribute to making your legs slimmer, but not in a targeted manner. Running burns calories, which can lead to overall weight loss across your body. This calorie deficit may reduce leg size, especially if you're intentionally consuming fewer calories than you're burning.
It's important to note that running doesn't spot reduce fat in specific areas of the body.
How can I make my legs bigger without gaining fat?
To build muscle in your legs without gaining excess fat, combine strength training exercises like squats and lunges with a balanced diet high in protein. Also, avoid excessive calorie surpluses and focus on clean, nutrient-dense foods to ensure muscle growth without unwanted fat gain.
How often should I run to build muscle?
To see muscle growth from running, aim for 3-4 high-intensity running sessions per week. This will provide enough stimulus to activate fast-twitch muscle fibers while allowing your muscles time to recover and grow. Make sure to include strength training exercises in your routine for the best results.
Does running help with mental health?
Yes! Running, like other forms of aerobic exercise, is great for mental health. It helps reduce stress, anxiety, and depression by boosting endorphins, the body's natural mood elevators. Whether you're running for fitness or mental clarity, the benefits go beyond just physical health.
Final Thoughts - Is Running Good for Building Muscle?
Running is a fantastic way to improve your overall health and fitness. By varying your running routine, you can build varying amounts of leg strength and muscle.
To build leg muscle, focus on gradually increasing your running intensity over time while avoiding ultra-long distances.
However, if you're looking to gain significant muscle mass, you might want to concentrate on strength-training exercises that target the muscles you wish to develop. Also, ensure that you're increasing your protein and calorie intake to support muscle growth.
Now, I'd love to hear from you.
Do you prefer slim or more muscular thighs?
What type of running workouts do you enjoy more? Quick sprints or long marathons?
Share your thoughts in the comments below!
