Does running build muscle?

Running can achieve very good exercise results, but the effect will be better if you run after 8 o'clock every day. The air after 8 o'clock is fresher, which can effectively help us exercise our cardiopulmonary capacity, effectively help our body replenish body functions, and help us greatly exercise our back muscles. Let's quickly familiarize ourselves with which muscles can be exercised by running.

Whether running will increase muscle or reduce body fat depends entirely on the quality and duration of exercise.

First, let’s understand the process of muscle synthesis, which is the physiological basis of muscle growth.

The continuous growth of muscles depends on the accumulation of long-term hard training. During training, various tissue cells in the body consume a large amount of energy substances. These energy substances can only be gradually restored after training through rest and replenishment of nutrients, so that anabolism exceeds catabolism. Recovery will exceed the original level within a certain period of time, which is called "over-recovery".

The amount of energy consumed and the speed of recovery are closely related to the intensity of muscle activity. Within a certain range, the greater the muscle activity, the more intense the consumption process, and the more obvious the super recovery. The so-called "within a certain range" means that the amount of exercise should not be too large, otherwise excessive energy will be consumed and it will be difficult to recover. Long-term excessive training can also lead to overtraining and even injury accidents. Only by mastering and applying the rules of super recovery and adhering to the principle of gradual progress can muscles grow steadily.

Gaining muscle is not an easy task. In addition to sufficient training support and food protein, you need to continuously consolidate the thickness of muscle fibers to obtain strong muscle tissue.

Running can achieve a good muscle training effect and can effectively help us exercise the waist, abdomen, back and calf muscles. However, if we use running to promote muscle growth for a long time, it may cause certain harm to ourselves. We can take some special muscle training methods to get better results.