To do this, you will need to change your training plan. Otherwise, consistently running at the same speed or heart rate will end up making you lose muscle mass.
To build muscles in the legs through running, it is important to incorporate different types of runs into your weekly training. These include intervals, tempo runs, hill repeats, high resistance runs, and distance runs.
Here are some basic examples.
High resistance training
Adding resistance to your run can be done in different ways. One is to run up an incline with a weighted object (ankle weights, for example) for 15 to 20 seconds, followed by 60-90 seconds of active rest.
Sprint intervals
Sprint intervals help explosive power, similar to strength training, and help build more leg muscle mass through running.
An example of a sprint workout is sprinting for 15 to 30 seconds and then rest for 60 to 90 seconds. Just make sure you warm up correctly before your intervals.
Distance Runs
Distance runs (or long runs) help build lean muscle mass in the legs and also help you build slow-twitch muscle fibers. So, make sure you include a long run once per week of 1 to 2 hours. If you are a beginner or inexperienced runner, your run may be less than 1 hour, but it should still be your longest run of the week.
Recovery Runs
Easy runs help promote recovery, which is important when trying to build muscle in the legs through running. Keep your recovery runs short and at a low intensity. Doing so will help your muscles repair themselves.
While each person’s running schedule may differ, the key to muscle growth is mixing up the types of runs you do and pairing it with adequate recovery between sessions.
If your goal is to build muscle mass, you may want to consider introducing some weight training into your training plan, as this will help further increase muscle mass.
Source: sportcoaching.co.nz
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