Does Running Build Muscle? The Truth About Running and Leg Gains

The Peach Club
7 days ago
2 min read

woman running. does running build muscle

Will Running Build Muscle? Let’s Clear the Confusion

If you've ever wondered, “Does running build muscle?”, you're not alone. It’s a question many women (and men) ask as they try to balance cardio and strength training.

Short answer: Yes, running can build muscle — but it depends on the type, intensity, and how you pair it with strength training and nutrition.

NOTE: YOUR NUTRITION MUST BE ON POINT!

What Muscles Does Running Work?

Whether you're a casual jogger or long-distance runner, running works more than your lungs:

Quadriceps

Glutes

Hamstrings

Calves

Hip flexors & core

So if you're focused on building leg muscle for women, running can support that goal — BUT ONLY when combined with resistance training.

Different Types of Running & Muscle Impact

1. Steady-State Running (e.g. 30+ min jog)

Burns calories
Improves endurance
Minimal muscle building

Great for: Fat loss, heart health, burning calories

2. Sprint Intervals / HIIT Running

Builds power and muscle
Stimulates fast-twitch muscle fibers

Great for: Toning thighs, glutes, and increasing endurance

3. Hill Running or Incline Treadmill Running

Glute and hamstring focused
Improves leg drive and posterior chain
Builds shape in upper glutes and calves

Running vs. Strength Training for Muscle Growth

While running strengthens your legs, it won’t build significant size unless combined with resistance training.

Running Only	Running + Lifting
Endurance gains	Muscle + strength gains
Minimal hypertrophy	Increased leg definition
High calorie burn	Optimised body composition

How to Run Without Losing Muscle

Any cardio will result in muscle loss unless paired with the right nutrition and training program.

To avoid losing hard-earned muscle during cardio:

Eat enough protein – aim for 1.6–2.2g per kg bodyweight
Fuel before and after – especially longer runs
Strength train 2–3x/week – with progressive overload
Prioritise recovery – sleep, hydration, and mobility work

Ideal Weekly Split: Running & Muscle Building for Women

Day	Workout Focus
Monday	Leg Day + Glutes (weights)
Tuesday	Sprint Intervals (20–30 min)
Wednesday	Upper Body + Core (weights)
Thursday	Light jog or active recovery
Friday	Leg Day (weights)
Saturday	Incline walk or hill sprints
Sunday	Rest or yoga/stretch

Best Leg Exercises to Pair With Running

If you're a runner trying to build muscle, add 2–3 of these to your weekly plan:

Bulgarian split squats
Squats
Romanian deadlifts
Glute bridges or hip thrusts
Cable kickbacks
Walking lunges with dumbbells
Step-ups
Leg press machine

Pros & Cons: Does Running Build Muscle?

Pros	Cons
Strengthens lower body	Can lead to muscle loss if underfed or overdone
Boosts glute and leg tone	Long-distance may reduce strength if overused
Pairs well with HIIT for shape & definition	Not ideal for building large muscle mass alone

Final Thoughts: Can Running Help Build the Legs You Want?

So, will running build muscle? Yes — especially when it's sprint-based, incline-driven, or interval-focused.

But for real results in building leg muscle for women, running should be used as a tool, not the whole plan. Pair it with resistance training, smart nutrition, and enough recovery — and you’ll be well on your way to toned, defined, and powerful legs.