What muscles does long-distance running develop

Can you build muscle by jogging?

to jog is less of a weight training than a Endurance sports and serves many athletes to Warm up, to improve the condition and to strengthen the body. The question of whether that means a targeted muscle building is possible, opinions differ. Some say that endurance sports are not useful for building muscle, others point to full-body training that includes muscle building and is consistent with it. That is made possible by the correct load on the body and caused by the regeneration of the muscles. Of course, you cannot build up more muscle mass, but you can make training with strength and endurance sports more varied, which results in muscular adjustments. Others too Factors play a role that will now be discussed in more detail.

Key facts at a glance

  • Jogging is a great cardiovascular exercise
  • Muscle building can only be achieved to a limited extent by jogging
  • Alternating runs can promote muscle growth
  • Correct shoes are recommended due to the increased stress on the joints
  • Avoid intensive jogging after getting up in the morning

Which muscles are targeted when jogging?

First of all, it should be clear that the to jog generally always promotes health and fitness, whereby a large number of muscles can be addressed and also directly trained. It depends on how running is planned as a training program. Sprinting has a different effect than endurance running.

to jog is an effective way to use all of the muscles in the body. This is done by tensing and relaxing individual muscle groups. Of course, the entire leg and gluteal muscles are used first, as well as those of the calves and feet. The Jogging improved generally the blood flow to the muscles and stimulates the cardiovascular system.

Each muscle needs to be supplied with more blood so that it can muster the strength to move. The blood in turn is stimulated by the heart muscle in the circulation, so that even this can be trained. At the same time, the muscles are better supplied with nutrients. However, muscles can only be built if training is combined with a high protein diet.

Both prerequisites, the better blood circulation and adapted nutrition, serve the regeneration after physical exertion. Muscles do not grow while jogging, but when recovering after exercise. However, this is only possible to a limited extent. Jogging alone rarely brings the desired effect of targeted muscle building.

The muscles used in detail

There are more muscle groups involved in jogging than you might initially think. you ensure a stabilized gait and enable the uniform sequence of movements. Other muscle areas also have an effect on running training, but are not addressed directly, but rather serve for stabilization.

Thigh and gluteus muscles

When jogging, especially during short sprint actions, the thighs and glutes are stressed. Here the force and movement have a particular effect on the rear thigh muscles, which are responsible for forward movement. Every athlete can influence muscle growth in this area differently. The maximum load on the muscles is always given during the sprint, while long distances have little effect on the leg muscles. Sprint intervals also increase the general performance and regeneration ability and can be easily integrated into the training.

Foot muscles

When jogging, strong forces are exerted on the feet, which cushion every step and absorb the forces acting on impact. For the training of the foot muscles, the decisive factor is the floor on which you run. The level of exposure can be varied here, e.g. B. on grass, sand or concrete. It also makes a difference whether jogging is done barefoot or with sneakers. During regular running training, the foot is stabilized by the sneaker, while barefoot running has an increased effect on the foot muscles.

Calf muscles

Running has a crucial effect on the calf muscles. This particularly affects the thick muscle strands that set a typical running movement in motion and thus address the lower leg muscles. A intensive running training enables additional training of the calves, e.g. B. when running forefoot or intensive running on hard surfaces such as concrete. Here, too, the sprint serves to strengthen the calf and gluteal muscles.

Arm and shoulder muscles

The arms are guided synchronously with the leg movement, whereby the force effect extends over the arms to the shoulders. The muscles are not trained and built up directly, but the running movement is strongly influenced by both areas. Without the arm movement, jogging quickly would not be possible. They keep the body in balance and ensure that all movements run smoothly.

Core muscles

The core muscles stabilize the body and maintain an upright posture when jogging and sprinting. This is influenced by the back muscles. The stronger it is, the better the posture. While running, both muscle areas are not directly addressed, but they are decisive factors in order to be able to implement running training and jogging with optimal technique. It is therefore advisable to train both muscle groups separately.

Can I build muscle by jogging?

This has an effect on the strengthening of the muscles. Endurance sports are not harmful to the muscles, but put more stress on the joints. Therefore, you should always pay attention to the appropriate footwear so that there is better suspension and joints and foot muscles are stabilized. The testosterone level can also drop when jogging, since running is a steady movement that the body gets used to.

This in turn means that, despite the same strain, no further muscles are built up. The Force division seems to the body sufficient with the same training. That is why it is important to have different ones Running intervals to define and to challenge the body again and again. It's even better that Running training with a Strength training to combine and build muscle mass in a more targeted manner.

Jogging can also be a good loosening up workout after weight training, e.g. B. when the upper body has been trained with weights and dumbbells.

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What else should you watch out for?

Build muscle by running is only possible if the diet is also coordinated with the training. The decisive factor here is not the reduction in calories, but rather the adaptation of the diet to the body load and your own training schedule. When you run, you burn a lot of fat, which also affects the muscles themselves. To build up, however, the body needs energy through fats and carbohydrates for the regeneration phase and protein for muscle building itself.

The diet should be appropriately balanced, too Vitamins and minerals contain that strengthen the body. It is important that there is enough energy available to burn. If this is not the case, this is missing in the regeneration of the muscles, which are then not formed sufficiently visibly.

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FAQ: jogging with brains

How often should i go jogging?


Daily monotonous running is of little benefit to effective muscle growth, as the body gets used to the exertion of force. It is better to run twice a week, allow the body to rest and do another strength training during the week. At least 2 rest days are important for regeneration.

How long should i jog?


Running itself can take between 30 to 60 minutes and stimulate muscle development through light jogging and more intensive sprint intervals. Moderate jogging after strength training is very good, e.g. B. when the upper body has been trained. Here, jogging leads to a better supply of oxygen and nutrients, which in turn is used for regeneration and thus muscle building.

Jogging: advantages and disadvantages?


In addition to strengthening the cardiovascular system and improving physical condition, jogging increases the consumption of calories, helps you relax and clear your head, increases the volume of your lungs and can be used anywhere.

As long as it is not designed as a monotonous one-sided training and the appropriate regeneration is given, muscle building is also possible.

The disadvantage of running is the higher risk of injury and the high stress on the joints. If done incorrectly, running can also decrease muscle mass, which decreases in the same way that fat is burned. Jogging in the morning is unfavorable for the body, as it, being torn from the resting phase, is challenged too intensively and the heart is thus more stressed. It is better to jog about 3 to 4 hours later, or schedule running for the late afternoon or evening.