However, even if you run faster than 50 percent of your maximum HR, Buckingham says you will still burn fat, and the rate at which you burn the fat will be higher than when running at slower speeds. “If working at a submaximal intensity, it can take upwards of 30 minutes for fat to become the predominant fuel source over carbohydrates.” Therefore, if you are running faster than approximately 50% of your maximum heart rate (HR), you will burn a greater percentage of carbs than fat,” he explains.īecause lipolysis is such a slow process, Buckingham says it takes time for it to really kick in after exercise begins. “Carbs are much easier to break down and can be used as energy more quickly.
Because fat takes a long time to break down, Buckingham says the body’s preferred energy source for any activity above a moderate intensity is carbohydrates. That said, to use fat (or “burn fat”), Buckingham says the fat must be converted from its storage form of triglycerides into a usable energy source, which is adenosine triphosphate (ATP).Īlthough this requires a long and slow process, there are a few things to note. In other words, your body can use fat as fuel when running. Since your body has a lot of stored fat, Buckingham says you can use it as energy. Just like any type of physical activity, running requires energy, which comes in the form of calories, which you get from fat, carbs, and protein. Yes, running burns fat, but in a specific way. SummaryĪlthough running specifically targets lower body muscles like the quadriceps, glutes, hamstrings, and calves, you also use your upper body and core to help with balance, coordination, and forward movement. “The abs are working to keep your upper body stable, and the arms move to help with coordination, while the glutes provide the power to push your body forward,” he says. “The legs are most definitely working with running however, the abdominal muscles and arms are working, too,” says Max Chee, PT, a physical therapist at Providence Saint John’s Health Center’s Performance Therapy Center. You may also notice fatigue in other parts of your body. However, your glutes consist of three different muscles:Īfter a grueling run, there’s a good chance your glutes, along with your quads, hamstrings, and calf muscles are burning. The largest and strongest muscle in your body is the gluteus maximus ( 2). Sprinting activates type II fibers, which are larger and more able to increase muscle size, whereas distance running uses smaller type I fibers that are better for endurance.
Yes, running builds muscles in the glutes, but it depends on the type of running.
And because the glutes are heavily utilized in sprinting, Buckingham says you can expect to see your glutes get bigger due to the increased size of type II muscle fibers. When you sprint, type II muscle fibers will hypertrophy and cause an increase in muscle size. Buckingham says they can contract more forcefully because of their size, allowing you to have more power and run faster. Sprinting, however, uses type II fibers, which are larger and suited for short bursts of speed. “These smaller fibers can endure fatigue but do not produce much output, so even though you might not get ‘muscular’ with big muscles, distance running will build type I muscle fibers,” he explains.īecause type I fibers don’t get very big, Buckingham says you may not see an increase in glute size, but the glutes will become stronger even if they aren’t getting larger.
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“Running builds muscle, but not in the way we traditionally think about building muscle,” says Todd Buckingham, PhD, an exercise physiologist at Mary Free Bed Sports Rehabilitation Performance Lab.Ī lot comes down to muscle fiber types, and more specifically, type I or slow-twitch fibers, and type II or fast-twitch muscle fibers ( 1).Īccording to Buckingham, distance runners use type I muscle fibers, which are smaller and better for endurance.
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