How to run to build muscle

Run fast. Compare the best runners in their events – maratonista and Sprinter. Who do you think has a more powerful figure? Look at the anthropometric data of the Olympic champion in London in the marathon, Stephen Kiprotich and the winner of the same Olympic games in the women's 100 meters, Usain Bolt. First with the growth of 172 cm weighs 56 kg, the second – 94 kg with height 195 cm Conclusion. Want to have a well-developed musculature – run a short distance, at the maximum possible speed for you. 100, 200, maximum of 400 meters. Long races not to inflate the muscles. However, the warm-up has not been canceled. A couple of laps of easy running, before the main exercise does not hurt.

Use of weights. Of course, the sprinters do not acquire muscle mass solely due to race. In the Arsenal of professionals a huge number of special exercises and work in gym. If training with a barbell you do not fit, use at least the weights for legs and arms. You can also wear a backpack with additional weight, or to run up the hill with the attached rear tire of the truck.

Do General physical preparation. Due to running, even with weights, you can strengthen only the lower limbs. The upper part of the body during accelerations involved to a lesser degree. Feel free to add in your workouts, bodyweight exercises – squats, pushups, pullups, crunches. If you have the opportunity, from time to time is to visit the athletic hall and perform some exercises with a barbell – squats, jumping, bench presses.

Stick to the sports diet. In order to build muscle through running or other sports activities, be sure to watch the diet. Consume as many carbohydrates. Also, you should focus on foods rich in protein which will promote muscle growth.