Exercise, particularly running, strengthens and enhances leg muscles.
Running is a popular form of exercise that activates a range of lower-body muscles, including the hip flexors, quadriceps, hamstrings, glutes, and calves. However, it's important to note that running does not necessarily build muscle unless you are sprinting and tackling hill climbs.
A certified running coach and physical therapist based in Manhattan, Victoria Sekely, recommends incorporating hill sprints and resistance training into your routine for optimal muscle growth. A small 2019 study published in the International Journal of Exercise Science found that high-intensity interval run training increased the mass of thigh muscles in untrained participants.
Before embarking on a run, whether you're sore or not, a warm-up is essential to avoid shocking the muscular system. A simple warm-up can include a few squats, heel raises, and a fast walk before starting your run. An easy, slow recovery run can also help flush the legs after a strenuous run.
However, it's crucial to be mindful of your body and listen to any signs of discomfort. Delayed onset muscle soreness (Doms) is common after strenuous exercise, particularly if you're new to running or regularly increasing the intensity or distance of your runs. Running with sore legs is acceptable if you keep the intensity low and opt for a gentle pace. However, it's important not to run if muscle soreness is due to an injury, either new or existing. Speak to a doctor or health professional if you suspect you may have sustained an injury.
It's also worth noting that running too far could hinder muscle growth. Limiting hard effort back-to-back can optimize performance and reduce injury risk. Running consistently at a moderate pace is more beneficial for building muscle than running long distances at a high intensity.
Victoria Sekely, who is a USATF Level 1 and RRCA certified running coach, graduated with a BSc from Georgetown University and completed her doctorate in physical therapy at New York University. She emphasizes the importance of not running if muscle soreness is due to an injury, and advises incorporating hill sprints into your running routine for building strength.
A study published in the Journal of Physical Therapy Science found that all groups of male amateur runners, regardless of distance, experienced marked increases in measures of muscle damage. This underscores the importance of taking care of your body and giving it time to recover after strenuous runs.
In conclusion, running can be a great way to activate and strengthen lower-body muscles, but it's important to incorporate hill sprints and resistance training for optimal muscle growth. Listen to your body, and never run if you're dealing with uncomfortable pain that could indicate an injury. Always take the time to warm up before a run, and consider a gentle, slow recovery run after a strenuous run to help flush the legs.
