Running improves muscular endurance and power, but muscle hypertrophy requires specific programming
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The overload principle states that muscles grow stronger with new, challenging stimuli, according to a 2014 study
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Muscle protein breakdown and synthesis occur during exercise and recovery, respectively
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Slow-twitch muscle fibers sustain endurance activities, while fast-twitch fibers support speed
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A well-rounded training program includes endurance runs and powerful speed sessions
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Beginners should start with low-intensity runs and gradually introduce speed workouts
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A 2017 study in International Journal of Exercise Science found that high-intensity interval training (HIIT) can be effective in building muscular power
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Runners who participated in HIIT increased quadriceps size by 10% in 10 weeks
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Consistency in training and diet, with adequate protein intake, supports muscle growth
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The International Society of Sports Nutrition recommends 1.4-2 grams of protein per kg body weight daily