Can running help build leg and gluteal muscle in a generally healthy adult?

Can Running Build Leg and Gluteal Muscle?

Yes, running can build leg and gluteal muscle, but the degree of muscle hypertrophy depends heavily on training volume, intensity, and running experience, with uphill running producing substantially greater muscle activation than flat running.

Evidence for Muscle Building Through Running

Overall Muscle Adaptation

• Running increases foot muscle volume, muscle cross-sectional area, and bone density, though these adaptations depend on training volume and running experience 1
• The lower extremity muscles are activated at 67-73% of their total volume during high-intensity running, indicating substantial but submaximal muscle recruitment 2

Specific Muscle Group Activation

Horizontal (Flat) Running:

• The adductor muscles show the highest activation at 90% during horizontal running 2
• The hamstring group (semitendinosus 86%, biceps femoris 76%, semimembranosus 75%) demonstrates high activation levels 2
• The gracilis muscle activates at 76% during flat running 2

Uphill Running:

• Uphill running increases total lower extremity muscle activation to 73% compared to 67% during horizontal running 2
• The gluteal muscle group shows 79% activation during uphill running 2
• The vastus (quadriceps) group demonstrates 75% activation uphill versus only 52% during flat running—a 23% increase 2
• The soleus muscle shows 14% greater activation during uphill running 2
• The gastrocnemius activates at 76% during uphill running 2

Strength Training Effects on Running Muscles

Documented Strength Gains

• Concurrent strength and endurance training significantly increases ankle plantarflexor strength (SMD 0.74, p = 0.006) more than running alone 3
• Knee flexion strength increases substantially (SMD 0.89, p < 0.001) with combined strength and running training 3
• Knee extension (quadriceps) strength improves significantly (SMD 0.69, p < 0.001) with concurrent training 3
• Squat strength increases (SMD 0.63, p = 0.010) when strength training is added to running programs 3

Important Caveat on Muscle Building

Running alone produces limited hypertrophy compared to dedicated resistance training. While running activates muscles substantially, the evidence shows that adding specific strength training (8-12 repetitions at 60-70% of 1RM, performed 2-3 days per week) produces significantly greater muscle strength gains than running alone 4, 3. High-impact plyometric training may be particularly effective for building lower extremity muscle mass when combined with resistance training 4.

Optimal Training Approach for Muscle Building

For Maximum Muscle Development:

• Incorporate resistance training targeting major leg muscle groups 2-3 days per week at 60-70% of one-repetition maximum for 8-12 repetitions 4
• Add uphill running to preferentially target the quadriceps (23% greater activation) and gluteal muscles (79% activation) 2
• Include plyometric exercises such as zig-zag hopping after establishing a running base, as these produce loads greater than four times body weight and are highly effective for muscle building 4
• Progress running volume gradually using the "10% rule" to allow tissue adaptation without overtraining 4

Training Frequency and Volume:

• Perform aerobic exercise (including running) for 150-300 minutes per week at moderate intensity or 75-150 minutes at vigorous intensity 4
• Target a volume of 500-1000 MET minutes per week for optimal adaptations 4
• Allow at least 48 hours between resistance training sessions for the same muscle groups 4

Common Pitfalls to Avoid

• Relying solely on flat running: This produces 23% less quadriceps activation and minimal gluteal engagement compared to uphill running 2
• Neglecting resistance training: Running alone produces significantly less muscle strength development than concurrent strength and endurance training 3
• Excessive volume without recovery: Rapid increases in training load can overwhelm tissue adaptation capacity 4
• Ignoring biomechanical factors: Poor core and proximal hip strength leads to suboptimal lower extremity mechanics that limit muscle development 4