High-intensity, short-duration running workouts like HIIT can help you build lower body muscle, especially in your quadriceps and hamstrings (located on the back of the thigh).

Here are a few sample HITT running workouts for building muscle:

• 6 sets of 20-second sprints at maximum intensity separated by 2 minutes of walking or light jogging
• 5 sets of 30-second sprints at maximum intensity separated by 4 minutes of walking or light jogging
• 4 sets of 45-second sprints at moderate intensity separated by 5 minutes of walking or light jogging
• 4 sets of 30-second hill sprints separated by the time it takes you to walk back down the hill

Try to do these workouts 3–4 times per week.

You can also modify them based on your comfort level and training experience.

For example, if you can’t catch your breath between sets, increase your rest time or decrease your total number of sets. Conversely, you can amp up these routines by decreasing your rest time, increasing your number of sets, or both.

In either case, don’t forget to warm up beforehand and cool down afterward to help prevent injuries and boost recovery.

To prime your body for the workout, do light jogging or jumping jacks for a few minutes, followed by dynamic movements like lunges or air squats.

After your workout, walk at a normal pace for 5–10 minutes. An active cooldown helps lower your heart rate and prevents waste products from accumulating in your muscles.

SUMMARY

HIIT workouts may help you gain lower body muscles. Warming up and cooling down can prevent injuries and enhance recovery.

Proper nutrition for building muscle via running

Good nutrition is just as important for building muscle as running itself. Without adequate nutrients — especially protein — your body can’t support the muscle-building process.

Protein

While exercise stimulates MPS, protein enhances it further, promoting greater muscle gains (10Trusted Source, 11Trusted Source).

This is why many people drink a protein shake at either end of their workout.

To gain muscle, experts recommend consuming 0.64–0.91 grams of protein per pound (1.4–2 grams per kg) of body weight daily. This equals 96–137 grams of protein for a 150-pound (68.2-kg) person (12Trusted Source, 13Trusted Source).

Good sources of protein include meat, poultry, dairy, fish, eggs, soy, beans, and legumes.

Carbs and fats

Carbs are your body’s preferred energy source, especially for anaerobic exercises like sprinting.

Diets low in carbs and high in fats, such as the ketogenic diet, have been shown to impair anaerobic exercise performance (14Trusted Source).

Fat tends to serve as an energy source during lower-intensity exercises like long-distance running (15Trusted Source).

To fuel your workouts and ensure sufficient vitamin and mineral intake, aim to get 45–65% of your calories from carbs and 20–35% from fat (16Trusted Source).

Healthy sources of carbs include fruit, whole grains, starchy vegetables, dairy products, and beans, while good fat sources include fatty fish, extra virgin olive oil, whole eggs, seeds, avocado, nuts, and nut butter.

Water

Water helps regulate body temperature and other bodily functions.

Your personal water needs depend on several factors, including age, body size, diet, and activity level. All the same, the National Academy of Medicine generally recommends that men and women get 125 ounces (3.7 liters) and 91 ounces (2.7 liters) per day, respectively.

These guidelines are for adults ages 19 and older, and include water from both foods and beverages.

Most people can stay hydrated by eating a healthy diet and drinking water when thirsty, as well as during and after exercise (18Trusted Source).

SUMMARY

A robust diet is integral to gaining muscle with running. Be sure to stay hydrated and eat adequate amounts of protein, carbs, and fats.

The bottom line

Although long-distance running may inhibit muscle growth, high-intensity, short-duration running may promote it.

Doing HIIT several times per week can help you build lower-body muscle.

Make sure you follow a balanced diet and stay hydrated to support the muscle-building process.