John Vasudevan, M.D. is an associate professor at the University of Pennsylvania. He is board-certified in Physical Medicine & Rehabilitation and Sports Medicine.
Running obviously builds your endurance. While one mile might feel really hard when you first start running, those distances become much easier the more you get out there. Running also builds strength. As you power up hills or hit a finishing kick, you realize you have the force required to pick up the pace. But does running build muscle? Can you change your body composition simply by clocking more miles?The short answer is yes. But there’s more to the story.
All runners can develop more strength—in terms of power and muscle ability—and likely more muscle by tapping into their fast-twitch muscle fibers, which have less endurance than slow-twitch fibers but exert more force. “These don’t really get called upon until either a) there’s an activity that requires more strength than slow-twitch fibers can muster or b) the slow-twitch fibers are fatigued and you keep going,” says Hamilton.
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