Can running build muscle?

If you want to have a strong body of muscles, it is not something that can be achieved by just talking about it, because building muscles requires exercise, especially for male friends. Daily running and some basic muscle training are very necessary. Running exercise itself can bring many benefits to our health, so everyone should also pay attention to increasing their exercise in life.

All exercise can promote muscle growth, but running does not promote the growth of leg muscles very much. Fast running helps muscle explosiveness, and long-distance running helps muscle endurance. It also has effects on other muscles, but to a lesser extent.

Long-distance running is beneficial for leg muscle training and muscle endurance training. It is recommended to run more than 2000 meters each time, twice a week.

1. Pay attention to your running posture. The correct running posture should be to transition from the heel to the forefoot.

2. Perform relaxation exercises after running. Stretch and relax your calves, rub them and stretch them.

3. Pay attention to running time and speed. The general aerobic exercise time is 20 to 60 minutes. Excessive exercise will cause muscle fatigue and joint wear. The speed should not be too fast, and the heart rate range of aerobic exercise should be controlled within: (220-age)×(60%-80%). For example, for a 20-year-old person, his heart rate range for aerobic exercise is 120 to 160 beats per minute. Fat will stop breaking down in an anaerobic state. Outside the above heart rate range, fat will not burn and the exercise effect cannot be guaranteed.

The above are some questions about running to exercise muscles. Running is a type of exercise and the most fundamental way to exercise muscles. Of course, if you don’t like running, you can also choose other forms of exercise, which can also build muscles and maintain a good figure. And we all know that these exercises are better for our physical health.