First of all it should be clear that the Jogging in general always promotes health and fitness, whereby a variety of muscles can be addressed and also directly trained. It depends on how running is planned as a training program. Sprinting has a different effect than continuous running.
Jogging is an effective way to use all the muscles in the body. This is done by tensing and relaxing individual muscle groups. Of course, the entire leg and gluteal muscles are used first, and also those of the calves and foot. The Jogging improves generally improves blood flow to the muscles and stimulates the cardiovascular system.
Each muscle must be supplied with more blood accordingly, so that it can provide the strength for the movement. The blood in turn is stimulated by the heart muscle in the circulation, so that even this can be trained. At the same time there is a better supply of nutrients to the muscles. However, muscles can only be built up if the training is combined with a protein-rich diet.
Both conditions, the better blood circulation and adapted nutrition, serve the regeneration after physical exertion. It is not during jogging, but during recovery after sport that muscles grow. However, this is possible only in a limited proportion. Jogging alone rarely brings the desired effect of targeted muscle building.
The muscles used in detail
Jogging involves more muscle groups than one might initially think. You ensure a stabilized gait and, in combination, enables the unified movement. Also other muscle areas have an effect on the running training, but are not directly addressed, but rather serve as stabilization.
Thigh and buttock muscles
the thighs and gluteal muscles are stressed during jogging, especially during the short sprint actions. Here, the strength and movement especially affects the rear thigh muscles, which are responsible for the forward movement. Each athlete can affect the muscle development in this area differently. The muscles are always subjected to maximum stress when sprinting, while long-distance jogging has little effect on the leg muscles. Sprint intervals also increase the general performance and regeneration ability and can be well integrated into the training.
When jogging, a strong force is exerted on the feet, which cushion each step and absorb the forces acting on impact. For the training of the foot muscles it is decisive on which ground the running takes place. Here the load level can be varied, z. B. on grass, sand or concrete. It also makes a difference whether jogging is done barefoot or with sneakers. Therefore, during regular running training, the foot is stabilized by the sneaker, while barefoot running has an increased effect on the foot muscles.
Running has a decisive effect on the calf muscles. Here, the thick muscle strands are particularly affected, which initiate a typical running movement and thus address the lower leg muscles. A intensive running training enable additional training of the calves, z. B. when running forefoot or running intensively on hard surfaces such as concrete. Again, sprinting serves to strengthen the calf and gluteal muscles.
arm and shoulder muscles
The arms are synchronized with the movement of the legs, so that the effect of the force extends through the arms to the shoulders. Although the muscles are not directly trained and built up, the running movement is strongly influenced by both areas. Without the arm movement the fast jogging would not be possible. They keep the body in balance and ensure the smooth flow of all movements.
During jogging and sprinting, the trunk muscles stabilize the body and maintain an upright posture. This is influenced by the back muscles. The stronger this is, the better the posture is. When running, both muscle areas are not directly addressed, but they are decisive factors in being able to implement the running training and jogging with optimal technique. It is therefore advisable to train both muscle groups separately.
Can I build muscle through jogging?
This has an effect on the strengthening of the muscles. Endurance sports are not harmful to the muscles, but put more strain on the joints. Therefore, attention should always be paid to the appropriate footwear, so that there is a better suspension and joints and foot muscles are stabilized. Also, jogging can decrease testosterone levels, as running is a steady movement that the body gets used to.
This, in turn, means that despite the same stress, no further muscles are built up. The Force division appears sufficient to the body with the same training. That is why it is then also important to use different Running intervals to define and constantly challenge the body. Even better Running training with a Strength training to combine and thus build up muscle mass in a more targeted manner.
Jogging can also be a good loosening up workout after weight training, z. B. When the upper body was trained by weights and dumbbells.
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What you should also bear in mind
Muscle building through running is only possible if the diet is also adapted to the workout. It is not the calorie reduction that is decisive, but the nutritional adaptation to the body load and one’s own training workload. When running, a high fat burning takes place, which also has an effect on the muscles themselves. For the build-up, however, the body needs energy through fats and carbohydrates for the regeneration phase and protein for the muscle build-up itself.
The diet should be appropriately balanced, including Vitamins and minerals include strengthening the body. It is important to have enough energy to burn off. If this is not the case, the regeneration of the muscles is missing, which are then also not sufficiently visibly formed.
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FAQ: Jogging with brains
Running daily and monotonously does little for effective muscle growth, as the body becomes accustomed to the effort involved. It is better to run 2 times a week, give the body rest periods and do another strength training session during the week. At least 2 rest days are important for regeneration.
The running itself can take place between 30 to 60 minutes and stimulate muscle formation through light jogging and more intense sprint intervals. Very good is moderate jogging after a strength training, z. B. if the upper body has been trained. Here jogging then causes a better oxygen supply and nutrient supply, which in turn serves the regeneration and thus the muscle building.
In addition to strengthening the cardiovascular system and improving fitness, jogging increases calorie consumption, helps to relax and clear the mind, increases lung volume, and can be done anywhere.
As long as it is not designed as a monotonously one-sided training and the appropriate regeneration is given, muscle building is also possible.
Disadvantages of running are the higher risk of injury and the heavy load on the joints. If implemented incorrectly, running can also reduce muscle mass, which decreases as much as fat is burned. Jogging is unfavorable for the body in the morning, because it is torn directly from the rest phase, too intensively demanded and the heart is thus strengthened stressed. It is better to jog about 3 to 4 hours later or to schedule the running for the late afternoon or evening.