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		<title>VonR450485349 le 10 septembre 2025 à 12:41</title>
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		<updated>2025-09-10T12:41:44Z</updated>

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				&lt;td colspan=&quot;2&quot; style=&quot;background-color: #fff; color: #202122; text-align: center;&quot;&gt;Version du 10 septembre 2025 à 12:41&lt;/td&gt;
				&lt;/tr&gt;&lt;tr&gt;&lt;td colspan=&quot;2&quot; class=&quot;diff-lineno&quot; id=&quot;mw-diff-left-l1&quot; &gt;Ligne 1 :&lt;/td&gt;
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&lt;tr&gt;&lt;td class=&#039;diff-marker&#039;&gt;−&lt;/td&gt;&lt;td style=&quot;color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #ffe49c; vertical-align: top; white-space: pre-wrap;&quot;&gt;&lt;div&gt;&amp;lt;br&amp;gt;&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Running obviously builds your endurance&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;While one mile (or five miles) might feel really hard when &lt;/del&gt;you &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;first start running&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;those distances become much easier the more you get out there&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Running also builds strength&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;As &lt;/del&gt;you &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;power up hills or hit &lt;/del&gt;a &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;finishing kick&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;you realize you have the force required to pick up the pace. But &lt;/del&gt;does running build muscle? &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Can you change &lt;/del&gt;your body &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;composition simply by clocking more miles? The short answer is yes&lt;/del&gt;. But &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;there’s more &lt;/del&gt;to &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;the story&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Here’s &lt;/del&gt;what &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;to know about &lt;/del&gt;running &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;and its affect on muscle mass. Research shows &lt;/del&gt;running &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;can produce muscle growth&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;For example&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;a 2015 research review, published in the journal Exercise and Sport Sciences Reviews, found that aerobic &lt;/del&gt;exercise &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;can increase skeletal muscle and whole muscle size&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;particularly in sedentary individuals&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Those study authors suggest aerobic exercise as a mechanism to stave off the &lt;/del&gt;muscle &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;loss that comes with aging&lt;/del&gt;.&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Likewise&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;a 2017 study published in &lt;/del&gt;the &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;International Journal &lt;/del&gt;of &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Exercise Science found that running induced muscle growth in &lt;/del&gt;the &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;vastus lateralis &lt;/del&gt;muscle &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;(one of &lt;/del&gt;the &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;quadricep &lt;/del&gt;muscles&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;) in 12 recreationally active university students&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;The participants completed about 25 sessions of high-intensity &lt;/del&gt;running &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;(four sets of four minutes &lt;/del&gt;of running at &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;90 &lt;/del&gt;to &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;95 percent of heart rate max&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;with three minutes &lt;/del&gt;of &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;active rest in between) for 10 weeks&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;This &lt;/del&gt;muscle &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;growth likely stems from the way running loads the body-more specifically&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;the lower body. &amp;quot;With running, the majority of the muscle work or contraction is eccentric&lt;/del&gt;, which is &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;the hardest load on the body&lt;/del&gt;,&amp;quot; &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Joe McConkey, a Boston-based exercise physiologist and USATF-certified running coach tells Runner’s World&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Eccentric contractions occur when &lt;/del&gt;a &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;muscle lengthens under load or tension. For example&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;during the lowering phase of a squat, the quadriceps (front of thigh) &lt;/del&gt;muscles &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;eccentrically contract&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;When &lt;/del&gt;running, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;&amp;quot;&lt;/del&gt;the &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;act of landing&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;where you’re absorbing two to four times your body weight, is done eccentrically&lt;/del&gt;.&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;That’s the major &lt;/del&gt;stimulus for muscle &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;growth during &lt;/del&gt;running, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;particularly for beginners&lt;/del&gt;,&amp;quot; &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;McConkey says&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Recent research shows that aerobic exercise &lt;/del&gt;may &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;have &lt;/del&gt;more &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;of an effect on maintaining &lt;/del&gt;muscle &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;mass&lt;/del&gt;,  [https://&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;harry&lt;/del&gt;.&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;main.jp&lt;/del&gt;/&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;mediawiki/index.php&lt;/del&gt;/&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Papuan_Python_Vs._Olive_Python:_What_Are_The_Differences &lt;/del&gt;Titan Rise &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Experience&lt;/del&gt;] &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;rather than building &lt;/del&gt;it. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;That’s especially true if &lt;/del&gt;you &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;stick &lt;/del&gt;to &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;a similar routine, without adding intensity&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;That said&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;new runners, compared &lt;/del&gt;to &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;those who &lt;/del&gt;have &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;been running for &lt;/del&gt;a &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;while&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;are more likely &lt;/del&gt;to &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;see &lt;/del&gt;the &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;most noticeable changes in muscle mass and strength just by virtue of running more often or for longer &lt;/del&gt;for the &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;first time (or &lt;/del&gt;the &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;first time in a long time). Also&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;even though runners who consistently do steady-state runs &lt;/del&gt;won’t build &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;more &lt;/del&gt;muscle &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;mass&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;their muscles can start &lt;/del&gt;to &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;look more defined as body composition changes due to increasing mileage, adds McConkey. If you’ve been running a long time, you’ve also probably already built strength in &lt;/del&gt;the &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;slow-twitch muscle fibers that primarily power your long distance running&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Janet Hamilton, C&lt;/del&gt;.&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;S.C.S&lt;/del&gt;.&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;, owner &lt;/del&gt;of &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Running Strong, tells Runner’s World&lt;/del&gt;.&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;All runners can develop more [https://www.flickr.com/search/&lt;/del&gt;?&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;q=&lt;/del&gt;strength&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;-in%20terms strength-in terms] of power &lt;/del&gt;and muscle &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;ability&lt;/del&gt;-&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;and likely more &lt;/del&gt;muscle &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;by tapping into their fast&lt;/del&gt;-&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;twitch muscle fibers&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;which have less endurance than slow-twitch fibers but exert more force&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;To recruit more &lt;/del&gt;of &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;those fast-twitch fibers&lt;/del&gt;, you &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;need to do something that requires greater power output. Think about the massive leg muscles of &lt;/del&gt;a &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;sprinter: &amp;quot;Any high-powered&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;short bout of exercise-so long &lt;/del&gt;as &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;it is progressive in nature (i.e. harder&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;faster, higher than &lt;/del&gt;what you &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;have already adapted &lt;/del&gt;to&lt;del class=&quot;diffchange diffchange-inline&quot;&gt;)&lt;/del&gt;-will &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;increase the size of fast-twitch fibers, and thus increase muscle mass,&amp;quot; says McConkey. In summary, &lt;/del&gt;to &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;promote &lt;/del&gt;muscle &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;growth, &lt;/del&gt;you &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;need a bigger challenge on your muscles and a variety &lt;/del&gt;of &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;challenges&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;otherwise &lt;/del&gt;running &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;will offer more maintenance than progression&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;To support your muscle-building efforts, consider &lt;/del&gt;the &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;general exercise recommendations &lt;/del&gt;for &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;each week: at least three cardio workouts&lt;/del&gt;, &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;two strength workouts&lt;/del&gt;, and &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;at least one flexibility workout&lt;/del&gt;. &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;Incorporating these all into your routine will not only support your muscles, but make you &lt;/del&gt;a &lt;del class=&quot;diffchange diffchange-inline&quot;&gt;more well-rounded athlete&lt;/del&gt;.&amp;lt;br&amp;gt;&lt;/div&gt;&lt;/td&gt;&lt;td class=&#039;diff-marker&#039;&gt;+&lt;/td&gt;&lt;td style=&quot;color: #202122; font-size: 88%; border-style: solid; border-width: 1px 1px 1px 4px; border-radius: 0.33em; border-color: #a3d3ff; vertical-align: top; white-space: pre-wrap;&quot;&gt;&lt;div&gt;&amp;lt;br&amp;gt;&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Does [https://www.wired&lt;/ins&gt;.&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;com/search/?q=running%20build running build] muscle? When &lt;/ins&gt;you &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;purchase through links on our site&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;we may earn an affiliate commission&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Here’s how it works&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;It gets &lt;/ins&gt;you &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;out of breath and is &lt;/ins&gt;a &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;great workout for your heart and lungs&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;but &lt;/ins&gt;does running build muscle? &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;It turns out running is actually a surprisingly comprehensive exercise. While it primarily targets big muscle groups in &lt;/ins&gt;your &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;legs and lower &lt;/ins&gt;body&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;, it can also work your back, core, and arm muscles too&lt;/ins&gt;. But &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;if you really want to build your muscles rather than just strengthen them,  [http://classicalmusicmp3freedownload.com/ja/index.php?title=That_Attitude_Lasted_Until_About_1962 Titan Rise Experience] you’ll need to add weights training &lt;/ins&gt;to &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;your workout&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Everyone’s body is different and reacts in different ways to exercise, so it’s important to find &lt;/ins&gt;what &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;works for you personally - just like getting the best &lt;/ins&gt;running &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;shoes or the best &lt;/ins&gt;running &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;phone holder&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;We spoke with Esther Goldsmith&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;an &lt;/ins&gt;exercise &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;physiologist at Orecco&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt; [https://aeshma.net/index&lt;/ins&gt;.&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;php/Male_Enhancement_Solutions Titan Rise Experience] about how different styles of running can target different &lt;/ins&gt;muscle &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;groups&lt;/ins&gt;.&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Strength training vs cardio: Which is better during menopause? What muscles does running use? &amp;quot;We think of running as using the muscles of the legs&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;with &lt;/ins&gt;the &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;majority &lt;/ins&gt;of &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;focus on &lt;/ins&gt;the &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;big &lt;/ins&gt;muscle &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;groups: &lt;/ins&gt;the &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;glutes, hamstrings, quadriceps, calfs and hip &lt;/ins&gt;muscles&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;,&amp;quot; explains Goldsmith&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;But will &lt;/ins&gt;running &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;regularly actually build all &lt;/ins&gt;of &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;those muscles? The answer depends on your general fitness levels. If you go from very sedentary, and not &lt;/ins&gt;running at &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;all, &lt;/ins&gt;to &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;running three times a week then yes&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;you could see some &lt;/ins&gt;of &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;those muscles start to build&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;&amp;quot;Usually when we talk about building &lt;/ins&gt;muscle, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;we are referring to something called ‘hypertrophy’&lt;/ins&gt;, which is &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;an increase in muscle mass&lt;/ins&gt;,&amp;quot; &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;says Goldsmith&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;If you go from being very sedentary to being &lt;/ins&gt;a &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;regular runner&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;then you might start to see this in some &lt;/ins&gt;muscles. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;But &lt;/ins&gt;running &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;is much more likely to strengthen those muscles, rather than build them. Get instant access to breaking news&lt;/ins&gt;, the &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;hottest reviews&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;great deals and helpful tips&lt;/ins&gt;.&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Can you build muscle by running? Whether you want to build or strengthen muscles, short interval sessions - like sprints - or short uphill running intervals will definitely help. &amp;quot;These types of run will provide extra &lt;/ins&gt;stimulus for muscle &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;development, recruit the muscles in a different way, and increase the ‘mechanical work’ compared with steady state or &lt;/ins&gt;running &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;on the flat&lt;/ins&gt;,&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;&amp;quot; explains Goldsmith. You can also try to target different muscles when running&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;but there are some limits to this. &lt;/ins&gt;&amp;quot;&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Uphill running will target the glutes and hamstring more, whereas downhill running is more focused on quads, so using that information you can target specific muscle groups&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;However, to really work on a particular muscle group it &lt;/ins&gt;may &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;be &lt;/ins&gt;more &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;beneficial to use some strength exercises as it is much harder to really isolate a &lt;/ins&gt;muscle &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;group while running&amp;quot; says Goldsmith. Compound exercises,  Titan Rise Male Enhancement like squats and deadlifts&lt;/ins&gt;,  [https://&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;easapp&lt;/ins&gt;.&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;in&lt;/ins&gt;/&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;effortless-attendance-tracking-streamlining-employee-attendance-with-cdps-eas&lt;/ins&gt;/ Titan Rise &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Male Enhancement&lt;/ins&gt;] &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;are a good place to start, as they target multiple muscle groups in the legs.&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;Does your diet affect the rate at which you build muscle? &amp;quot;Yes &lt;/ins&gt;it &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;does!&amp;quot; says Goldsmith. &amp;quot;Muscle growth is dependent on two primary things. Firstly, protein intake&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Your muscles are made of amino acids and proteins, so it makes sense that &lt;/ins&gt;you &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;need sufficient protein in your diet &lt;/ins&gt;to &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;increase muscle size and strength&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;&amp;quot;As well as looking at total intake&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;it is important &lt;/ins&gt;to have &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;protein at equal amounts throughout the day to keep your muscles in a positive protein balance - a bit like a car with &lt;/ins&gt;a &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;very very small engine, you need to keep topping it up! Secondly&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;you need &lt;/ins&gt;to &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;get &lt;/ins&gt;the &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;right overall calorie intake. &amp;quot;If you are not fueling enough &lt;/ins&gt;for the &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;energy that you are expending throughout &lt;/ins&gt;the &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;day&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;then your body &lt;/ins&gt;won’t &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;have any energy to &lt;/ins&gt;build muscle,&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;&amp;quot; says Goldsmith. According &lt;/ins&gt;to the &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;International Society of Sports Nutrition&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;you should aim to consume 1&lt;/ins&gt;.&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;4g to 2&lt;/ins&gt;.&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;0g per kg &lt;/ins&gt;of &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;bodyweight if you’re trying to build muscle&lt;/ins&gt;.&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;What’s a good plan to follow if you’re trying to build muscle through running&lt;/ins&gt;? &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Strength training with weights is the best way to build muscle (here are the benefits of &lt;/ins&gt;strength &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;training, &lt;/ins&gt;and &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;the best adjustable dumbbells for weight lifting at home). But if you&amp;#039;re determined to build &lt;/ins&gt;muscle &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;through running, then focus on high&lt;/ins&gt;-&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;intensity workouts. &amp;quot;Studies have shown an increase in &lt;/ins&gt;muscle &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;size after running training that focused on high&lt;/ins&gt;-&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;intensity intervals&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;two or three times per week&amp;quot; explains Goldsmith&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Goldsmith advises seeking the help &lt;/ins&gt;of &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;a coach first though&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;who can give &lt;/ins&gt;you a &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;tailored plan&lt;/ins&gt;, as &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;we’re all different&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;and &lt;/ins&gt;what &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;works for one person may not work for the next. &amp;quot;It’s also imperative that &lt;/ins&gt;you &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;don’t do two interval sessions back-&lt;/ins&gt;to-&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;back, as this &lt;/ins&gt;will &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;not allow for sufficient recovery or time &lt;/ins&gt;to &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;actually build that &lt;/ins&gt;muscle&lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;! Looking for more running inspiration? We&amp;#039;ve found a beginner&amp;#039;s running plan that&amp;#039;ll build &lt;/ins&gt;you &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;up to 30-minutes &lt;/ins&gt;of &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;continuous running in six weeks&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;as well as the best running apps and best &lt;/ins&gt;running &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;watches to track your progress&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Kate Carter is an experienced journalist who worked for &lt;/ins&gt;the &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;Guardian for a decade before going freelance. She writes &lt;/ins&gt;for &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;the Guardian, Runners World&lt;/ins&gt;, &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;and World Athletics amongst many other publications&lt;/ins&gt;, and &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;presents for The Running Channel&lt;/ins&gt;. &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;She is also &lt;/ins&gt;a &lt;ins class=&quot;diffchange diffchange-inline&quot;&gt;sub three hour marathon runner and an England Athletics coach&lt;/ins&gt;.&amp;lt;br&amp;gt;&lt;/div&gt;&lt;/td&gt;&lt;/tr&gt;

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		<author><name>VonR450485349</name></author>
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	<entry>
		<id>https://transcrire.histolab.fr/wiki/index.php?title=Does_Running_Build_Muscle&amp;diff=67170&amp;oldid=prev</id>
		<title>PEBMelanie : Page créée avec « &lt;br&gt;Running obviously builds your endurance. While one mile (or five miles) might feel really hard when you first start running, those distances become much easier the... »</title>
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		<updated>2025-09-07T13:25:05Z</updated>

		<summary type="html">&lt;p&gt;Page créée avec « &amp;lt;br&amp;gt;Running obviously builds your endurance. While one mile (or five miles) might feel really hard when you first start running, those distances become much easier the... »&lt;/p&gt;
&lt;p&gt;&lt;b&gt;Nouvelle page&lt;/b&gt;&lt;/p&gt;&lt;div&gt;&amp;lt;br&amp;gt;Running obviously builds your endurance. While one mile (or five miles) might feel really hard when you first start running, those distances become much easier the more you get out there. Running also builds strength. As you power up hills or hit a finishing kick, you realize you have the force required to pick up the pace. But does running build muscle? Can you change your body composition simply by clocking more miles? The short answer is yes. But there’s more to the story. Here’s what to know about running and its affect on muscle mass. Research shows running can produce muscle growth. For example, a 2015 research review, published in the journal Exercise and Sport Sciences Reviews, found that aerobic exercise can increase skeletal muscle and whole muscle size, particularly in sedentary individuals. Those study authors suggest aerobic exercise as a mechanism to stave off the muscle loss that comes with aging.&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;Likewise, a 2017 study published in the International Journal of Exercise Science found that running induced muscle growth in the vastus lateralis muscle (one of the quadricep muscles) in 12 recreationally active university students. The participants completed about 25 sessions of high-intensity running (four sets of four minutes of running at 90 to 95 percent of heart rate max, with three minutes of active rest in between) for 10 weeks. This muscle growth likely stems from the way running loads the body-more specifically, the lower body. &amp;quot;With running, the majority of the muscle work or contraction is eccentric, which is the hardest load on the body,&amp;quot; Joe McConkey, a Boston-based exercise physiologist and USATF-certified running coach tells Runner’s World. Eccentric contractions occur when a muscle lengthens under load or tension. For example, during the lowering phase of a squat, the quadriceps (front of thigh) muscles eccentrically contract. When running, &amp;quot;the act of landing, where you’re absorbing two to four times your body weight, is done eccentrically.&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;That’s the major stimulus for muscle growth during running, particularly for beginners,&amp;quot; McConkey says. Recent research shows that aerobic exercise may have more of an effect on maintaining muscle mass,  [https://harry.main.jp/mediawiki/index.php/Papuan_Python_Vs._Olive_Python:_What_Are_The_Differences Titan Rise Experience] rather than building it. That’s especially true if you stick to a similar routine, without adding intensity. That said, new runners, compared to those who have been running for a while, are more likely to see the most noticeable changes in muscle mass and strength just by virtue of running more often or for longer for the first time (or the first time in a long time). Also, even though runners who consistently do steady-state runs won’t build more muscle mass, their muscles can start to look more defined as body composition changes due to increasing mileage, adds McConkey. If you’ve been running a long time, you’ve also probably already built strength in the slow-twitch muscle fibers that primarily power your long distance running, Janet Hamilton, C.S.C.S., owner of Running Strong, tells Runner’s World.&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;&amp;lt;br&amp;gt;All runners can develop more [https://www.flickr.com/search/?q=strength-in%20terms strength-in terms] of power and muscle ability-and likely more muscle by tapping into their fast-twitch muscle fibers, which have less endurance than slow-twitch fibers but exert more force. To recruit more of those fast-twitch fibers, you need to do something that requires greater power output. Think about the massive leg muscles of a sprinter: &amp;quot;Any high-powered, short bout of exercise-so long as it is progressive in nature (i.e. harder, faster, higher than what you have already adapted to)-will increase the size of fast-twitch fibers, and thus increase muscle mass,&amp;quot; says McConkey. In summary, to promote muscle growth, you need a bigger challenge on your muscles and a variety of challenges, otherwise running will offer more maintenance than progression. To support your muscle-building efforts, consider the general exercise recommendations for each week: at least three cardio workouts, two strength workouts, and at least one flexibility workout. Incorporating these all into your routine will not only support your muscles, but make you a more well-rounded athlete.&amp;lt;br&amp;gt;&lt;/div&gt;</summary>
		<author><name>PEBMelanie</name></author>
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