How to Run for Muscle Growth
Running and muscle growth usually are not complementary pursuits. To increase bulk, you must "convince" the body that it requires more muscle to accomplish the job. When running, more muscle actually makes the process more difficult. It requires more energy to move someone with more body weight (muscle). But with the proper tweaks to your running plan, you can stimulate some muscle growth--or, at the least, not impede your muscle-building efforts.
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Instructions
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Running and Muscle Growth
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Do anaerobic running, such as short-duration sprinting. Do eight to 10 sets of 50- to 100-meter sprints for a challenging workout. Consider the physiques of sprinters and distance runners: Distance runners usually are fairly devoid of muscle mass, but sprinters are lean and muscular. High-intensity running helps build or preserve muscles.
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Do shorter-duration runs. Limit your cardio workouts to 20 to 30 minutes of running two or three times per week.
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Always stay fueled while running, and consume additional calories to compensate for the amount burned. Have a sports drink on hand to keep your body primed with glucose for quick energy so your body doesn't deplete muscle. After your workout, offset calories burned by consuming plenty of lean protein, fresh fruits and vegetables. Muscle growth relies on a surplus of calories.
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