{"id":10306,"date":"2023-01-21T12:38:11","date_gmt":"2023-01-21T12:38:11","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=10306"},"modified":"2023-07-17T21:03:43","modified_gmt":"2023-07-17T20:03:43","slug":"does-running-build-leg-muscle","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/does-running-build-leg-muscle\/","title":{"rendered":"Does running build leg muscle? 4 leg workouts for runners"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>You&rsquo;re not alone if you&rsquo;re wondering: &ldquo;Does running build leg muscle?&rdquo; or &ldquo;Does running build or break down muscle?&rdquo;<\/p>\n\n\n\n<p>The fact is stronger legs help to boost running performance, delay tiredness and fatigue and boost your running confidence.&nbsp;<\/p>\n\n\n\n<p>So working on and building your strength as a runner is essential.&nbsp;<\/p>\n\n\n\n<p>The good news is that running can be adapted to suit your own unique set of fitness needs and goals.&nbsp;<\/p>\n\n\n\n<p>If your goal is to build strength, then you need to be focusing on other activities such as strength training as well as running.&nbsp;<\/p>\n\n\n\n<p>So what is the best form of running for building muscle in your legs, and what are some of the best strength exercises for runners to accelerate muscle growth?&nbsp;<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>Benefits of running for your body<\/li>\n\n\n\n<li>How running affects your muscles<\/li>\n\n\n\n<li>Does running build leg muscle?&nbsp;<\/li>\n\n\n\n<li>How long does it take to build leg muscle from running?<\/li>\n\n\n\n<li>How to build leg muscle: 4 leg workouts for runners<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-533x1024.png\" alt=\"does running build leg muscle\" class=\"wp-image-10309\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"does running build leg muscle\" class=\"wp-image-10309 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Benefits of running for your body&nbsp;<\/strong><\/h2>\n\n\n\n<p>There&rsquo;s no doubt that running has lots of benefits for your body and physical and mental well-being.&nbsp;<\/p>\n\n\n\n<p>Running helps to:&nbsp;<\/p>\n\n\n\n<ul>\n<li>Improve cardiovascular fitness<\/li>\n\n\n\n<li>Lower blood pressure&nbsp;<\/li>\n\n\n\n<li>Improve heart health<\/li>\n\n\n\n<li>Increase bone density<\/li>\n\n\n\n<li>Burn calories<\/li>\n\n\n\n<li>Aid with weight loss&nbsp;<\/li>\n\n\n\n<li>Increase muscular endurance and strength<\/li>\n\n\n\n<li>Boost confidence and mood<\/li>\n<\/ul>\n\n\n\n<p>To experience these benefits, you need to be running consistently and progressing at regular intervals.&nbsp;<\/p>\n\n\n\n<p>This means forming a regular running habit that is suited not only for your <a href=\"https:\/\/www.runwithcaroline.com\/5-important-things-to-remember-when-setting-effective-running-goals\/\" data-type=\"post\" data-id=\"1194\">fitness goals<\/a>, but for your lifestyle and running experience too.&nbsp;<\/p>\n\n\n\n<p>Running by its very nature is a form of sustained physical activity.<\/p>\n\n\n\n<p>As such it&rsquo;s great for improving your cardiovascular fitness.<\/p>\n\n\n\n<p>A key indicator of cardiovascular fitness is your heart&rsquo;s ability to deliver oxygen to your working muscles.&nbsp;<\/p>\n\n\n\n<p>This is closely linked to your heart health and cardiac conditioning.&nbsp;<\/p>\n\n\n\n<p>Running is also great for burning calories and aiding with <a href=\"https:\/\/www.runwithcaroline.com\/running-for-weight-loss\/\" data-type=\"post\" data-id=\"2828\">weight loss<\/a>. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">7 of the best running workouts to build endurance, strength and speed&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How running affects your leg muscles<\/strong><\/h2>\n\n\n\n<p>Running is considered a high impact sport.&nbsp;<\/p>\n\n\n\n<p>Every time you take a step forward, your <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">glutes<\/a>, hamstrings, quads and calf muscles work together against gravity to propel your body forward.<\/p>\n\n\n\n<p>Stress is put on the muscles in your legs which creates tiny micro tears in your muscles.<\/p>\n\n\n\n<p>After a run or workout, your body will work to repair these tears and it is through this process that your muscles gradually become stronger.&nbsp;<\/p>\n\n\n\n<p>For this reason, you may feel muscle soreness and stiffness after a run &ndash; also called delayed onset muscle soreness (DOMS).&nbsp;<\/p>\n\n\n\n<p>Whilst some soreness is to be expected after a run, it&rsquo;s important you take the necessary protocols such as cooling down and <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">stretching<\/a> to prevent excessive soreness and injury.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/what-does-running-do-for-your-body\/\" data-type=\"post\" data-id=\"10159\">What does running do for your body? 10 benefits of running<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-683x1024.png\" alt=\"does running build leg muscle\" class=\"wp-image-10311\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-683x1024.png.webp\" alt=\"does running build leg muscle\" class=\"wp-image-10311 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-muscles-does-running-work\/\" data-type=\"post\" data-id=\"12307\">What muscles does running work? 5 ways to prevent common running injuries<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Does running build leg muscle?&nbsp;<\/strong><\/h2>\n\n\n\n<p>The simple answer: Yes.&nbsp;<\/p>\n\n\n\n<p>Running is good for building muscle in your legs.&nbsp;<\/p>\n\n\n\n<p>But when it comes to building strength and muscle gain, it really depends on the type of running that you&rsquo;re doing.&nbsp;<\/p>\n\n\n\n<p>In other words, the intensity and duration of your runs matter.&nbsp;<\/p>\n\n\n\n<p>When it comes to intensity, various approaches have been discussed in the running community over the years.<\/p>\n\n\n\n<p>There&rsquo;s no right or wrong answer, but what we do know is that performing exercise at a range of different intensity levels has the most benefit.&nbsp;<\/p>\n\n\n\n<p>In other words, you shouldn&rsquo;t focus solely on low intensity exercise as you won&rsquo;t see any muscle gains in the long term.<\/p>\n\n\n\n<p>Studies have shown that high intensity training like <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a> helps to build muscle compared with low intensity running alone.&nbsp;<\/p>\n\n\n\n<p>A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792989\/\" target=\"_blank\" rel=\"noopener\">study<\/a> of 30 male amateur runners, for example, found that of those 30 runners who ran long distances had the highest levels of muscle protein breakdown, causing significant muscle damage.&nbsp;<\/p>\n\n\n\n<p>This is because low intensity running like long distance running can inhibit muscle growth.&nbsp;<\/p>\n\n\n\n<p>High intensity activities like interval training and <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">hill sprints<\/a> will help to counteract muscle loss.&nbsp;<\/p>\n\n\n\n<p>The key takeaway? If you want to build muscle, you must be doing high intensity, short duration running alongside low intensity efforts.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-get-thicker-thighs\/\" data-type=\"post\" data-id=\"10559\">How to get thicker thighs: 5 game-changing leg workouts<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long does it take to build leg muscle from running?<\/strong><\/h2>\n\n\n\n<p>The amount of muscle you are able to build is highly dependent on a number of factors, including:<\/p>\n\n\n\n<ul>\n<li>How often you train<\/li>\n\n\n\n<li>How intensively you train<\/li>\n\n\n\n<li>Your diet<\/li>\n\n\n\n<li>Your genetics<\/li>\n<\/ul>\n\n\n\n<p>General guidelines tell us that it takes between 3 to 4 weeks to witness any noticeable difference in muscle gain.<\/p>\n\n\n\n<p>At the end of this guide, you will find 4 workouts that are great for building muscle.<\/p>\n\n\n\n<p>In the meantime, more on these areas below.<\/p>\n\n\n\n<p><strong>How often you train<\/strong><\/p>\n\n\n\n<p>You need to be training consistently at least 3 to 4 times a week if your goal is to build muscle.<\/p>\n\n\n\n<p>As we mentioned before, the focus on these sessions should be high intensity training, interspersed with low intensity training like easy efforts.<\/p>\n\n\n\n<p>And remember to include rest days in your weekly routine &ndash; these are just as important as training itself. <\/p>\n\n\n\n<p><strong>How intensively you train<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792989\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have suggested that muscle-building capabilities of runners are associated with shorter distances run at a faster pace.&nbsp;<\/p>\n\n\n\n<p>So if you stick with low intensity training for the majority of the time, you are unlikely to see the desired gains. <\/p>\n\n\n\n<p>Aim to include 1 to 3 high intensity sessions in your training plan each week. This could be in the form of interval training, hill sprints or strength training. <\/p>\n\n\n\n<p><strong>Your diet<\/strong><\/p>\n\n\n\n<p>You should also be following a healthy, balanced diet with a focus on protein, carbohydrates and healthy fats.<\/p>\n\n\n\n<p>If you&rsquo;re a long distance runner you&rsquo;ll know the importance of carbohydrates and of processes like <a href=\"https:\/\/www.runwithcaroline.com\/carb-loading-for-runners\/\" data-type=\"post\" data-id=\"6648\">carb loading<\/a> before a run.<\/p>\n\n\n\n<p>When it comes to muscle gain, you&rsquo;ll need to shift your focus slightly away from carbohydrates.<\/p>\n\n\n\n<p>While it&rsquo;s still important to include carbs in your diet, aim to consume more protein-rich foods, especially after a run or workout. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" data-type=\"post\" data-id=\"2525\">Protein<\/a> is a building block of life and it is an essential macronutrient to build and repair muscles. <\/p>\n\n\n\n<p><strong>Your genetics<\/strong><\/p>\n\n\n\n<p>As with most things, your genetics play a large part when determining how fast you can gain muscle and keep it.<\/p>\n\n\n\n<p>Your genetics impact everything in fitness and performance, including muscle strength.<\/p>\n\n\n\n<p>Some runners, for example, have genes that allow them to develop the muscle fibres required for high intensity exercise much more efficiently &ndash; which gives them an advantage over runners whose genes are more suited to low intensity exercise. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-make-your-butt-bigger\/\" data-type=\"post\" data-id=\"10441\">Does running make your butt bigger? 20 butt building exercises<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-683x1024.png\" alt=\"does running build leg muscle\" class=\"wp-image-10312\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-683x1024.png.webp\" alt=\"does running build leg muscle\" class=\"wp-image-10312 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/does-running-build-leg-muscle-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to build leg muscle: 4 muscle-building workouts for runners<\/strong><\/h2>\n\n\n\n<p>As we mentioned earlier, to build leg muscle, you need to combine low and high intensity training.<\/p>\n\n\n\n<p>High intensity training should be the focus of your training plan, with low intensity efforts sprinkled in between.&nbsp;<\/p>\n\n\n\n<p>Let&rsquo;s look at some examples of high intensity training that are good for building leg muscle:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Interval training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a> is short bursts of running intermixed with periods of walking or jogging.&nbsp;<\/p>\n\n\n\n<p>These types of runs will push you out of your comfort zone and should be done at 80% to 90% of your maximal effort.&nbsp;<\/p>\n\n\n\n<p>An example interval training session could look like this:<\/p>\n\n\n\n<ul>\n<li>30 seconds of sprinting<\/li>\n\n\n\n<li>2 minutes light jogging<\/li>\n\n\n\n<li>Repeat 10 times<\/li>\n<\/ul>\n\n\n\n<p><strong>#2<\/strong> <strong>Hill sprints<\/strong><\/p>\n\n\n\n<p>Does running build leg muscle? <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">Hill sprints<\/a> are also one of the most effective ways to build leg muscle.&nbsp;<\/p>\n\n\n\n<p>On a flat surface, your body is working against gravity to propel your body forward. On a hill your body has to work twice as hard to reach the top, meaning more muscle gains.&nbsp;<\/p>\n\n\n\n<p>Find a steep hill near you and sprint up it for 20 to 30 seconds.&nbsp;<\/p>\n\n\n\n<p>Once you finish, walk back down the hill and repeat.&nbsp;<\/p>\n\n\n\n<p>An example hill sprinting session could look like this:<\/p>\n\n\n\n<ul>\n<li>30 seconds of uphill sprinting<\/li>\n\n\n\n<li>Walk back down the hill<\/li>\n\n\n\n<li>Repeat 10 times<\/li>\n<\/ul>\n\n\n\n<p><strong>#3 Treadmill running<\/strong><\/p>\n\n\n\n<p>You may be wondering: &ldquo;Does running on a treadmill build leg muscle?&rdquo;<\/p>\n\n\n\n<p>The answer is yes!<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/running-on-a-treadmill-guide\/\" data-type=\"post\" data-id=\"8064\">Treadmill running<\/a> is so versatile when it comes to improving your running performance.&nbsp;<\/p>\n\n\n\n<p>You can change the variables of your run &ndash; speed, distance, incline &ndash; in a matter of seconds.<\/p>\n\n\n\n<p>Running on an incline mimics hill running so has positive impacts for your strength.&nbsp;<\/p>\n\n\n\n<p>Interval training is also made simple on a treadmill as you can pre-program the intervals into the treadmill then off you go.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Strength training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">Strength training<\/a> is essential for any runner looking to improve their strength and build muscle.<\/p>\n\n\n\n<p>Running is a high impact sport and can take a toll on your muscles and joints, so it&rsquo;s important you take the measures to keep your bones, joints and muscles strong.&nbsp;<\/p>\n\n\n\n<p>It also helps to significantly reduce the risk of injury and <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">improve your running form<\/a> and economy.&nbsp;<\/p>\n\n\n\n<p>Runners that perform strength training consistently alongside their running report better race times and fewer injuries.&nbsp;<\/p>\n\n\n\n<p><a href=\"http:\/\/athlon-esportes.com\/wp-content\/uploads\/2018\/07\/Beattieetal2016TheEffectofStrengthTrainingonPerformanceIndicatorsinDistanceRunners.pdf\" target=\"_blank\" rel=\"noopener\">One study<\/a> looking at the effects of strength training on performance indicators in distance runners found that 40 weeks of strength training can significantly improve:<\/p>\n\n\n\n<ul>\n<li>maximal and reactive strength<\/li>\n\n\n\n<li>running economy&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/running-vo2-max-charts\/\" data-type=\"post\" data-id=\"6659\">VO2 Max<\/a><\/li>\n<\/ul>\n\n\n\n<p>You may be wondering: &ldquo;What is strength training?&rdquo;<\/p>\n\n\n\n<p>Exercise that involves the use of resistance &ndash; either in the form of your own bodyweight or weights like dumbbells and ankle weights &ndash; can be classified as strength training.<\/p>\n\n\n\n<p>Here are some sample <a href=\"https:\/\/www.runwithcaroline.com\/exercises-you-can-do-in-your-living-room\/\" data-type=\"post\" data-id=\"3410\">strength exercises<\/a> that are great for building leg muscle:<\/p>\n\n\n\n<ul>\n<li>Goblet squat<\/li>\n\n\n\n<li>Romanian deadlift<\/li>\n\n\n\n<li>Dumbbell lunge<\/li>\n\n\n\n<li>Box step up<\/li>\n\n\n\n<li>Bulgarian split squat<\/li>\n\n\n\n<li>Calf raises<\/li>\n\n\n\n<li>Side lunge<\/li>\n\n\n\n<li>Curtsy lunge<\/li>\n\n\n\n<li>Banded donkey kick<\/li>\n\n\n\n<li>Banded glute bridge<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/exercises-you-can-do-in-your-living-room\/\" data-type=\"post\" data-id=\"3410\">Strength exercises for runners: 7 exercises to do everyday + 3 bonus workouts<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&rsquo;re not alone if you&rsquo;re wondering: &ldquo;Does running build leg muscle?&rdquo; or &ldquo;Does running build or break down muscle?&rdquo; The fact is stronger legs help to boost running performance, delay tiredness and fatigue and boost your running confidence.&nbsp; So working on and building your strength as a runner is essential.&nbsp; The good news is that &hellip;<\/p>\n","protected":false},"author":1,"featured_media":10308,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[123,28],"tags":[100,85],"mv":{"thumbnail_id":10308,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/01\/new-blog-posts-17-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10306"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=10306"}],"version-history":[{"count":9,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10306\/revisions"}],"predecessor-version":[{"id":12323,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10306\/revisions\/12323"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/10308"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=10306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=10306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=10306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}