Can You Build Muscle While Running? Yes, Here’s How
Many athletes believe that running and muscle building are incompatible, but with the right approach, you can achieve both. While running focuses on endurance and efficiency, strength training builds muscle mass and power. When balanced correctly, they complement each other.
Whether you are a runner looking to build muscle or a lifter wanting to improve endurance, this guide outlines how to train, eat, and recover for optimal performance.
1. Prioritize Strength Training for Muscle Growth
To gain muscle while running, structured strength training is essential. Resistance training strengthens muscles, bones, and connective tissues, helping improve running efficiency and reducing injury risk.
Best Strength Training Strategies for Runners
- Focus on Compound Movements – Exercises like squats, deadlifts, lunges, and pull-ups target multiple muscle groups and enhance functional strength for running.
- Train Two to Three Times Per Week – Strength training two to three times per week using moderate weights (8-12 reps per set) helps build muscle without interfering with running performance.
- Target Weak Areas – Runners often experience muscle imbalances, particularly in the glutes, hamstrings, and core. Strengthening these areas improves running form and reduces injury risk.
2. Modify Running Workouts to Support Muscle Growth
Running is a high-energy, endurance-based activity that can interfere with muscle-building efforts if not managed properly. Strategic adjustments in a running routine enhance muscle retention and improve performance.
How to Adjust Running for Muscle Growth
- Incorporate Interval Training – Sprint intervals, hill sprints, and short high-intensity interval training (HIIT) workouts improve cardiovascular fitness and support muscle development. Keep these workouts short to avoid excessive calorie burn.
- Limit High Mileage – Running long distances frequently can break down muscle tissue. Stick to two to three running sessions per week and focus on quality over quantity.
- Include Long, Slow Runs Sparingly – If endurance is a goal, include one or two long runs per week at a conversational pace to maintain cardiovascular health without excessive fatigue.
3. Prioritize Recovery to Maximize Strength and Endurance
Recovery is where muscle growth happens. Without proper rest, the body will not have time to repair and strengthen muscle tissues.
Effective Recovery Strategies
- Fuel Properly After Workouts – Consume 20-30 grams of protein and complex carbohydrates after workouts to repair muscles and replenish glycogen stores.
- Schedule Rest Days – Include one or two rest or active recovery days per week. Low-intensity activities like yoga or walking help circulation and recovery.
- Get Enough Sleep – Aim for seven to nine hours of quality sleep per night to support muscle repair and endurance performance.
4. Optimize Nutrition for Strength and Endurance
Building muscle while running requires a balanced macronutrient approach to fuel performance and recovery.
Key Nutrition Strategies
- Increase Protein Intake – Aim for 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle repair.
- Consume Carbohydrates Strategically – Include complex carbs like quinoa, oats, and sweet potatoes to fuel endurance workouts and replenish glycogen stores.
- Incorporate Healthy Fats – Healthy fats from avocados, nuts, and olive oil provide long-lasting energy and aid recovery.
5. Avoid Overtraining to Prevent Injury and Burnout
Balancing strength training and running places significant stress on the body. Recognizing signs of overtraining is essential to avoid setbacks.
Signs of Overtraining
- Constant fatigue despite proper sleep and nutrition
- Decreased strength or endurance performance
- Increased irritability or difficulty concentrating
- Frequent injuries, joint soreness, or muscle strains
If any of these symptoms occur, reducing intensity or volume is necessary to allow for recovery.
Sample Weekly Training Plan: Strength and Running Balance
This weekly schedule integrates running and strength training effectively:
- Day 1: Strength training (lower body) and short sprint intervals
- Day 2: Long, steady-state run (45-60 minutes at an easy pace)
- Day 3: Rest or active recovery (yoga, walking)
- Day 4: Strength training (upper body and core) and tempo run (20-30 minutes)
- Day 5: Rest or light cardio
- Day 6: Strength training (full-body workout)
- Day 7: Long run or rest day
This plan allows for proper recovery while maximizing both strength and endurance gains.
Final Thoughts: Achieving Strength and Endurance Together
Building muscle and improving running performance is achievable with a structured plan. By incorporating targeted strength training, adjusting running workouts, prioritizing recovery, and fueling properly, both goals can be reached without sacrificing one for the other.
Consistency and patience are key. The body needs time to adapt to increased workload, but with the right approach, strength and endurance can be developed simultaneously.