Sports running develops endurance and speed. And although it is quite difficult to gain muscle mass with the help of jogging alone, with a special approach to training, you can strengthen the muscles of the lower extremities and the shoulder girdle.
Instructions
Step 1
Run fast. Compare the best runners in your distance - marathon runner and sprinter. Who, in your opinion, has a more powerful figure? Look at the anthropometric data of the Olympic marathon champion in London, Stephen Kiprotich and the winner of the same Olympics in 100 meters, Usain Bolt. The first, with a height of 172 cm, weighs 56 kg, the second - 94 kg with a height of 195 cm. The conclusion suggests itself. If you want to have developed muscles - run short distances, at the maximum speed possible for you. 100, 200, maximum 400 meters. Long runs are not for building muscle. However, nobody canceled the warm-up. A couple of light jogging laps before your main workout won't hurt.
Step 2
Use weights. Of course, sprinters don't build muscle mass solely from running. In the arsenal of professionals, a huge number of special exercises and work in the gym. If training with a barbell is not suitable for you, then use at least weights for the legs and arms. You can also wear a backpack with extra weight or run uphill with a truck tire tied to the back.
Step 3
Engage in general physical fitness. By running, even with weights, you can mainly strengthen only the lower limbs. The upper body is less involved during acceleration. Feel free to add bodyweight exercises to your workouts - squats, push-ups, pull-ups, twists. If possible, then from time to time it is worth visiting the athletic hall and doing some exercises with a barbell - squats, jumps, bench presses.
Step 4
Eat an athletic diet. In order to build muscle through running or any other type of sports activity, you definitely need to monitor your diet. Consume as many carbohydrates as possible. You should also focus on protein-rich foods that will promote muscle growth.
