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Is Performing 'Running' Considered a Form of Lower Body Exercise?

Running engaged predominantly involves lower body muscles, yet the question remains: does it qualify as a dedicated leg day exercise in the context of strength training? Explore the synergy between running and targeted routines for a comprehensive understanding.

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Running engages multiple muscle groups in the lower body, so it can be considered a form of leg...
Running engages multiple muscle groups in the lower body, so it can be considered a form of leg day. However, to ensure a well-rounded and balanced workout, it's important to incorporate strength training exercises that specifically target the hamstrings, quadriceps, and calf muscles. This will help improve running performance and reduce the risk of injury.

Is Performing 'Running' Considered a Form of Lower Body Exercise?

Hittin' the pavement for a marathon sprint isn't just about burning calories or boosting cardio, it's also a workout for your lower body. But does that mean you can skip leg day? Can you build just as much muscle and strength through running as you would in a gym session focused on squats, lunges, and calf raises?

Well, hold onto your sweatbands, because we're about to unleash the truth about running versus weightlifting for lower-body strength.

Body, meet its abductors, adductors, hip flexors, gastrocnemius, soleus, obliques, glutes, quads, hamstrings, biceps, triceps, pectorals, deltoids, trapezius, rhomboids, and everything in between. Yep, that's right – running works a widespread range of muscles. They're either helping you glide forward or holding you steady while you pound the pavement, according to run coach and physical therapist Victoria Sekely, DPT, CSCS, owner of Train Smart Run Strong.

But what kind of workout is running, really? It challenges your cardiovascular system, sure. But when it comes to building muscle and strength, it's more about cardio than it is about sculpting those coveted quads.

Steady-state running is a lower-intensity workout that you can sustain for extended periods, like an hour-long jog at a conversation pace. However, while it works your muscles, pounding the pavement isn't the same as progressively overloading your system by increasing the weight, which is essential for building significant amounts of muscle and strength. In weightlifting, exercises are done for 2 to 3 sets of 6 to 10 reps using a weight that's heavy enough for you to only have one or two reps left in the tank, with rest in between to give your muscles a breather.

Physical therapist Emmi Aguillard, DPT, who specializes in treating and training runners, agrees. Running may provide minor strength gains, but it typically isn't enough to make a significant difference.

But let's not count running out just yet. Certain types of running, such as hill repeats, strides, and intervals, can build more muscle and strength than steady-state running, according to Aguillard. This is because sprinting or running uphill requires your muscles to contract forcefully to overcome gravity, leading to microtears in your muscles that cause them to rebuild bigger and stronger. These workouts also recruit more type 2 muscle fibers, which are primarily designed for power and explosive efforts.

In conclusion, can you build muscle or gain strength with running? Sure, but it's not a replacement for dedicated strength training sessions. A well-rounded fitness routine should include both running and strength training to reap the benefits of both cardio and strength training. Strength training sessions can be as short as 15 to 20 minutes and can include compound exercises for multiple muscle groups, isolation moves, and single-leg exercises, just like weightlifting.

So if you want to build lower-body strength and reduce your risk of injury, remember – running can be a big part of your fitness routine, but don't forget to hit the weights, too!

References:

  1. National Academy of Sports Medicine (NASM). (2020). NASM Essentials of Personal Fitness Training. Pearson.
  2. National Academy of Sports Medicine (NASM). (2018). Essentials of Corrective Exercise Training and Technique. Pearson.
  3. Sprinter vs. Distance Runner - Differences, Training, and Benefits. (2020). Healthline.
  4. McAdams, D. (2018). Runner's World Complete Book of Running for Women. Rodale Books.
  5. Running works a widespread range of muscles, including the abductors, adductors, hip flexors, gastrocnemius, soleus, obliques, glutes, quads, hamstrings, biceps, triceps, pectorals, deltoids, trapezius, rhomboids, and more, according to run coach and physical therapist Victoria Sekely, DPT, CSCS, owner of Train Smart Run Strong.
  6. While running challenges your cardiovascular system, it's more about cardio than it is about sculpting those coveted quads when it comes to building muscle and strength.
  7. Steady-state running is a lower-intensity workout that you can sustain for extended periods, but in weightlifting, exercises are done for 2 to 3 sets of 6 to 10 reps using a weight that's heavy enough for you to only have one or two reps left in the tank, with rest in between to give your muscles a breather, which is essential for building significant amounts of muscle and strength.
  8. Certain types of running, such as hill repeats, strides, and intervals, can build more muscle and strength than steady-state running, as they recruit more type 2 muscle fibers, which are primarily designed for power and explosive efforts.
  9. A well-rounded fitness routine should include both running and strength training to reap the benefits of both cardio and strength training, and strength training sessions can be as short as 15 to 20 minutes and can include compound exercises for multiple muscle groups, isolation moves, and single-leg exercises, just like weightlifting.

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