Tag: strength training

Running is often framed as “pure cardio,” while muscle mass is usually associated with lifting weights. That leads to a common question among endurance athletes:

Can running increase muscle mass, or does it only improve endurance?

The short answer is: yes, running can increase muscle mass in certain conditions — but it depends heavily on how you run, how much you run, and how you support your training. For long-distance and high-output runners, the goal usually isn’t bodybuilding-style size, but strong, durable muscle that supports performance over long efforts.

This guide breaks down what actually happens to your muscles when you run, when running can support muscle growth, when it can work against it, and how endurance runners can train intelligently without sacrificing strength.

Does Running Build Muscle or Just Endurance?

Running primarily trains the cardiovascular system, but it also places repeated mechanical load on the muscles of the lower body. Running can stimulate muscle growth, particularly in the calves, quadriceps, and hamstrings, especially when the running involves higher intensity or incline. 

For example, look at many experienced ultra-runners who regularly train on hills or technical terrain. Their calves and quads often show noticeable development—not because they’re chasing size, but because years of repetitive load, climbing, and long descents demand durable, well-adapted muscle.

However, long-duration, steady-state running mainly improves endurance and muscular efficiency rather than significantly increasing muscle size. This is why many endurance runners maintain lean muscle mass rather than visibly gaining it.

So when people ask, does running build muscle, the honest answer is:

Running can help build or maintain muscle, but it is not the most efficient way to maximize muscle mass on its own.

Muscle Mass, Strength, and Endurance: What’s the Difference?

Understanding the difference between these concepts is critical for endurance athletes.

Muscle Mass

Muscle mass refers to the size of your muscle fibers. Increasing muscle mass (hypertrophy) happens when muscle protein synthesis exceeds muscle protein breakdown over time.

Strength

Strength is the ability to produce force. You can become stronger without adding significant muscle mass, especially through neural adaptations and efficient movement patterns.

Endurance

Endurance refers to the ability of muscles to sustain repeated contractions over long periods. For runners, endurance is often more important than raw size.

Endurance training has been shown to promote muscular adaptations that improve fatigue resistance and efficiency, rather than large increases in muscle fiber size.

For a broader look at how these adaptations affect the entire system—not just muscle—read what running does for your body.

How Running Affects Your Muscles

Muscles Most Involved in Running

Running primarily loads the glutes, quadriceps, hamstrings, calves, and stabilizing muscles of the hips and core. Each stride creates both concentric force (pushing off) and eccentric force (absorbing impact).

Repeated running loads lead to structural and metabolic adaptations in skeletal muscle that improve endurance capacity rather than maximal muscle growth.

Why New Runners See More Muscle Change

Beginners often experience greater muscle gains from running than experienced runners. This happens because new stimuli create stronger adaptation responses. As training age increases, muscle growth from running alone may become limited.

There is also a phenomenon known as muscle plateau. This is where if you are an athlete that has been working hard for a long time, you begin to see a point of diminishing returns on your muscle gains. Not to worry though, it doesn’t mean you’re getting old, it just means you’re in great shape.

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When Running Can Increase Muscle Mass

Running is more likely to increase muscle mass when it includes higher mechanical load and intensity.

Sprinting and High-Intensity Intervals

Short, high-intensity running efforts recruit a greater proportion of fast-twitch muscle fibers, which have a higher potential for muscle growth. Sprint intervals, track repeats, and short hill sprints place greater tension on the muscles than easy jogging.

Hill Running

Uphill running increases force production in the glutes and quadriceps. Hill training can act as a form of resistance training for runners, particularly when efforts are short and powerful.

Moderate Volume With Adequate Recovery

When overall running volume is moderate and recovery is sufficient, muscle protein synthesis can remain elevated, allowing muscle maintenance or small gains.

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When Running Makes Muscle Gains Harder

For endurance runners, this section is critical. Evidence from endurance sport research shows that low energy availability can impair muscle maintenance and recovery in endurance athletes, especially during high-volume training.

High Mileage in a Calorie Deficit

Multiple studies show that chronic energy deficiency increases muscle protein breakdown. Long-distance running without sufficient caloric intake can lead to muscle loss over time.

I’ve made this mistake myself. In 2018, while training for the Tahoe 200, I assumed running more and losing weight by eating less would make me faster. I’d eat a salad for lunch and head out for 20-mile runs. The result wasn’t performance, I was tired all the time, and generally felt depressed – it was constant fatigue, poor mood, and stalled progress. I was overtraining in a severe calorie deficit. Over time, I actually lost muscle and gained weight, a clear example of how high mileage without sufficient fuel can backfire.

High mileage doesn’t just challenge muscle gain — it also raises the cost of mistakes. If intensity and volume climb too fast, injury risk rises, and injury is one of the fastest ways to lose strength and consistency. For practical basics, see this guide on preventing running injuries.

Excessive Steady-State Running

Large volumes of low-intensity running improve endurance but provide minimal stimulus for hypertrophy. Without strength training or intensity variation, muscle size is unlikely to increase.

Signs Muscle Mass May Be Declining

Declining power output, slower recovery, persistent fatigue, and reduced strength in hills or sprints can all signal inadequate support for muscle maintenance.

This structure supports performance without excessive fatigue.

Periodize Your Training

During base phases, strength work can be emphasized more heavily. During peak mileage or race preparation, strength volume can be reduced to maintenance levels. Supporting muscle isn’t just about training load—mobility and tissue care matter too, which is why many follow a consistent stretch routine for runners alongside strength work.

Running Workouts That Support Muscle Development

Certain running workouts are better suited to supporting muscle mass.

Hill Sprint Sessions

Short uphill sprints with full recovery encourage power development and muscle recruitment without excessive endurance fatigue.

Short Interval Workouts

Intervals such as 200–400 meters at high effort increase mechanical tension and neuromuscular activation.

Strides

Short accelerations at the end of easy runs help maintain muscle recruitment patterns without adding much stress.

These running workouts for speed and endurance support muscle function while still fitting into long-distance training.

If you want a deeper breakdown of how to structure these sessions within a full week, see our guide on running workouts to build endurance and strength.

Nutrition Basics for Runners Who Want to Preserve Muscle

Research consistently shows that muscle maintenance requires adequate energy and protein intake. Endurance athletes need sufficient carbohydrates to fuel training and support muscle repair and adaptation alongside high training loads.

This does not require extreme diets. It requires consistency, sufficient total calories, and alignment with training load.

Hydration also plays a role in muscle performance and recovery. Dehydration negatively affects strength, coordination, and endurance, increasing overall stress on the body.

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Can Long-Distance and Ultra Runners Increase Muscle Mass?

For athletes running high weekly mileage, large increases in muscle mass are unlikely and often counterproductive. Recent reviews suggest that while long-distance training limits large increases in muscle size, endurance athletes can maintain functional muscle with appropriate training and recovery strategies.

The goal for endurance athletes is not size, but durability, force production, and resistance to fatigue.

With proper training structure, nutrition, and recovery, long-distance runners can stay strong without sacrificing endurance. 

FAQs: Can Running Increase Muscle Mass?

Most runners hit that point where mileage alone stops moving the needle. When the long runs feel flat, speed won’t budge, and your legs gas out way earlier than they should that’s the sign. You don’t need more running. You need better running.

Early on in my running career I thought, “in order to complete a 200-miler I need to run 100 mile weeks.” Well, considering I completed top 20 in the Arizona Monster 300 with 60-ish mile weeks. I was wrong. 

Strength + endurance aren’t just marathon buzzwords. They’re the engine behind ultra-distance events, trail efforts, back-to-back training days, and any high-output lifestyle. Whether you’re training for a PR, prepping for an ultra, or simply wanting to last longer on hard days, you need workouts that build the power to push and the capacity to keep going. You don’t just need a bunch of miles at conversation pace.

Below is a clear breakdown of what “strength and endurance” actually mean for runners, why they matter, and seven essential workouts you can plug into your training right now. This is the same framework elite coaches use, and it is the framework that allowed me to finish the Arizona Monster 300. 

Let’s build the engine.

• Stamina → hard, shorter efforts
• Endurance → longer, sustained efforts

Here was my new mind-process behind more tactical workouts that required me to push harder. If I brought up my ceiling of max output, then my conversational pace would naturally be much higher. 

Regardless if you are trying to win your town’s turkey trot or compete in an ultra, both matter. 

Core Principles for Building Running Strength & Endurance

Before diving into specific running workouts to increase endurance, your training needs three foundational rules — the things every top-performing plan includes, whether you’re a marathoner or a mountain thru-hiker.

1. Consistency Before Complexity

You can’t out-interval a lousy base. Even the best running workout won’t help without regular aerobic volume. Easy running creates the foundation that makes every hard workout actually work.

2. Variety Beats “Single-Speed Running”

When I first started running I had one pace, and that was conversation pace. Most runners accidentally train at one speed all the time. Strength comes from changing gears — slow, steady, hard, fast, uphill, downhill. This variety builds durability and efficiency. 

Throughout your race you will hit flat parts, hills you need to push through, and downhills you need to make up time on. Therefore your body must be adapted to tackle all styles of running.

3. Progression & Recovery Matter

Increase gradually, respect rest, and avoid stacking intensity without purpose. Your body adapts between sessions — not during them.

You won’t be doing yourself any good when you blast a 50k and then think you should wake up and run another 20 miles on minimal rest. While that is great mental training for a multa-day race like the Moab 240. Physically, this is terrible.

If you want to recover better between harder workouts, check out the best stretch routine for runners, which covers mobility patterns that support stronger and longer efforts. Additionally, you NEED to eat, and eat well. 

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2. Long Runs — The Ultimate Long Distance Running Workout

Your longest weekly run develops aerobic capacity, durability, and mental stamina. 

What it is:
Your longest run of the week, steady effort.

Why it works:
Teaches your body to stay efficient under fatigue. Builds the psychological resilience that racing and long training require.

Sample workouts:

• Beginner: 90–200 minutes
• Intermediate: 2 minutes–4 hours
• Advanced: 4+ hours or back-to-back long runs (ultra prep)

If you’re training for ultras or marathons, this is the anchor of any running program to increase speed and endurance.

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3. Tempo / Threshold Runs — How to Build Speed and Endurance

A tempo run is one of the best running exercises for stamina building because it trains your ability to sustain harder efforts without blowing up.

What it is:
Running at roughly 80–90% effort — hard but controlled. You can talk… but you don’t want to.

Why it works:
Raises your lactate threshold → meaning you can run faster for longer.

Sample workouts:

• Beginner: 10 minutes tempo inside a 30-minute run
• Intermediate: 20 minutes steady tempo
• Advanced: 2 × 15 minutes tempo w/ 3-minute jog recovery

Since tempo work is key to stamina, check out our guide on how to increase stamina for running to support these efforts.

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4. Hill Workouts — Strength & Speed-Endurance Combined

Hills are elite-tier running conditioning workouts. They develop explosive strength, improve mechanics, and mimic strength training disguised as running.

What it is:
Repeating an uphill section at strong effort.

Why it works:
Explosive power through the posterior chain, knee drive, and foot strength — with reduced impact risk.

Sample workouts:

• Beginner: 6 × 20–30 sec hill sprints
• Intermediate: 8 × 45 sec hill repeats
• Advanced: 12 × 60–75 sec strong uphill tempo

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5. Interval Workouts — Running Workouts for Speed and Endurance

Intervals boost VO₂ max and improve your ability to hold faster paces.

What it is:
Short bursts of controlled speed with full or partial recovery. I highly recommend doing these on a track at your local high school.

Why it works:
Builds speed, improves oxygen uptake, boosts tolerance for hard effort.

Sample workouts:

• Beginner: 8 × 1 min fast / 1 min easy
• Intermediate: 5 × 800m at 5K effort
• Advanced: 12 × 400m with active recovery

If you’re searching for how to increase speed and endurance, this is it.

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6. Progression Runs — The Best Running Workout for Pacing Control

Start slow, finish fast. This teaches discipline, late-run power, and control — essential for distance goals.

What it is:
Gradually increasing pace throughout the run.

Why it works:
Teaches pacing control, late-race power, and mental discipline.

Sample workouts:

• Beginner: 30 minutes starting easy → ending moderate
• Intermediate: 45 minutes with last 15 at tempo
• Advanced: 90 minutes progressive (each 30-min block faster)

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7. Run + Strength Combo — Full Running Conditioning

These workouts combine functional strength movements with steady running, creating hybrid sessions perfect for athletes wanting a more complete running conditioning approach.

What it is:
Mixing moderate running with strength or plyometric work.

Why it works:
Improves running economy, power, and resistance to late-run breakdown.

Sample workouts:

• Beginner: 20 min run + 10 min bodyweight
• Intermediate: 10 min run / 10 strength × 3
• Advanced: Plyo circuit + steady run + uphill power finish

Strength Training for Runners: Essential Running Exercises for Endurance

Strength is a non-negotiable part of any running endurance training program. Key patterns for endurance include:

• Squats, lunges, deadlifts
• Single-leg stability
• Core anti-rotation
• Plyometrics
• Calf raises
• Hell walks

Why Runners Need Strength

• Reduces injury risk
• Increases power output
• Improves running economy
• Supports late-race form

Key Strength Patterns

Focus on:

• squats / lunges
• deadlift variations
• single-leg work
• core anti-rotation
• glute activation (bridge, hip thrust)

Plyometrics for Power

Small jumps = big efficiency gains.

Try:

• bounding
• box step-offs
• pogo jumps
• single-leg hops

Add 5–10 minutes of plyos 1–2× a week for noticeable improvement.

These movements directly support your running workouts to build endurance by improving efficiency and reducing late-race breakdown. 

Strength training isn’t optional — not for longevity, not for performance.

Hydration, Fuel & Carry for Endurance Running Workouts

Staying hydrated during long runs isn’t just about performance — it directly affects:

• fatigue, 
• muscle function, and 
• mental clarity. 

Staying hydrated impacts fatigue, muscle function, and clarity — all essential during long distance running workouts. Learn the signs in our guide on symptoms and causes of dehydration.

The other side of the equation is how you carry water and fuel with you. The way you carry fluids, gels, and essentials can change your:

• running form
• comfort over time
• breathing rhythm
• late-run efficiency

For medium to long workouts, most runners end up choosing between:

• handhelds – simple, but can throw off arm swing
• belts – light, but can bounce or twist
• vests – stable, but sometimes feel bulky or hot
• chest packs – balanced, accessible, and especially useful for long or high-output runs

At RAVERUNNER, we’ve been testing a performance running vest bag built & tested on 300 mile races. Specifically for long efforts, night running, and secure carry. It will launch in April 2026, if you want first access when it drops, you can join the waitlist here.

Common Mistakes Runners Make When Building Endurance & Speed

These errors slow down progress in almost every level of runner:

• same-pace training
• too much intensity
• skipping strength
• poor hydration
• no progression
• bad carry setup

Fix these and your running workouts to build endurance work twice as hard.

FAQs – What Does Running Do for Your Body?

How many hard workouts per week should I do?

Most runners thrive with 1–2 hard sessions and the rest easy.

Final Thoughts — Build the Engine First

Strong endurance isn’t built on a single workout. It comes from combining tempo runs, long efforts, intervals, hills, and strength work into a system that develops durability, efficiency, and resilience over time.

That same mindset applies beyond training. RAVERUNNER was built around long nights, sustained output, and carrying what you need when the effort doesn’t stop. Today, that philosophy extends naturally into endurance running — where preparation, consistency, and smart support matter just as much.

Train with intention. Support the work you put in. Bring everything you’ve got.

EVERYTHING YOU’VE GOT — RAVERUNNER