Can Your Legs Get Stronger From Running?

Running does more for your body than you might expect! It’s a powerhouse workout that strengthens your heart, builds endurance, and tones your leg muscles. Our very own Senior Fitness Manager and TRX training specialist, Colin Morrow, recently shared his expertise in a featured Nike article. He broke down how varying your running terrain and intensity is the secret to maximizing strength and stamina. By engaging different muscle groups, you’ll improve performance, prevent plateaus, and make every run more dynamic and rewarding.

Morrow emphasizes the importance of understanding which muscles are activated while running. Here’s how these five key muscle groups contribute to optimizing your running technique:

1. Quadriceps (thigh muscles)
   Essential for knee extension which are heavily involved during the push-off phase of running.
2. Hamstrings (muscles in the back of the thigh)
   Assist in knee flexion and hip extension, which is crucial for forward propulsion.
3. Glutes (muscles in your buttocks)
   Help to stabilize the pelvis and aid in hip extension, providing the power needed for strong strides.
4. Gastrocnemius and Soleus (calf muscles)
   Help to facilitate ankle plantar flexion, which is important for push-off and generating forward momentum.
5. Hip Flexors (upper thigh muscles)
   Activate during the swing phase, which involves lifting the leg and enhancing stride length — key for progression in running.

Tips To Enhance Strength Through Various Running Techniques:

To maximize the muscle-building benefits of running, incorporating specific training techniques is essential:

• Sprint Workouts

Long-distance runners can benefit from adding sprint intervals to their routine. “Alternating between high-intensity sprints and recovery periods enhances both muscle strength and cardiovascular fitness,” Morrow says. Sprinting activates fast-twitch muscle fibers, which contribute to increased muscle power and speed.

• Uphill and Downhill Running

Both uphill and downhill running can effectively target different muscle groups. “Running uphill increases resistance, targeting the glutes, hamstrings, and calves more intensely—all of which encourage muscle growth,” Morrow explains. Downhill running, on the other hand, helps strengthen stabilizing muscles by requiring controlled movements.

To incorporate these techniques, gradually add more hilly road routes or trail runs into your training. “With trail running, uneven surfaces engage stabilizing muscles and lower-leg muscles more deeply, providing an added challenge,” Morrow says.

• Long Runs and Strength Training 

Long runs not only build endurance but also strengthen leg muscles. While some worry that endurance training might hinder muscle growth, research suggests that combining it with strength training can be more effective. With proper nutrition and adequate protein intake, it's possible to gain muscle even as running mileage increases. “Consuming adequate protein daily also supports muscle repair and growth,” Morrow adds. A diet rich in protein and balanced nutrients helps runners maintain strength and recover effectively.

Ask your personal trainer about incorporating these techniques into your next session! Looking to read more? Check out the full article here!