Can Running on the Treadmill Help Us Build Muscle?

As an aerobic exercise, running on the treadmill is effective for improving cardiovascular health. But can it help us build muscle? This might be a question that has confused you for a long time.

In this article, we'll answer the question, "Can running on the treadmill help us build muscle?" and provide tips to maximize your gains while using a treadmill with an automatic incline. Whether you're a beginner or a seasoned runner, you'll discover how to make the most of your treadmill workouts.

1. Can Running on the Treadmill Help Us Build Muscle?

When considering whether running on the treadmill can help build muscle, it’s essential to understand how muscle growth works. Muscle growth, or hypertrophy, occurs when muscles are subjected to stress or resistance. This stress leads to tiny tears in the muscle fibers, which then repair and grow back stronger and larger. This process is typically stimulated by resistance training, like weightlifting, where muscles are pushed against a load.

1.1 Muscle Engagement While Running

While running on a treadmill is primarily an aerobic activity, it does engage several key muscle groups, particularly in the lower body. When you run, your quadriceps, hamstrings, calves, and glutes all work together to propel you forward. This consistent engagement helps tone and strengthen these muscles over time. However, the resistance provided by body weight alone may not be sufficient for significant muscle growth.

It's important to note that running predominantly activates slow-twitch muscle fibers, which are more endurance-oriented. These fibers help you sustain longer runs but don't grow as large or strong as fast-twitch fibers, which are targeted during resistance training. While you may see toning and endurance improvements from running, it may not lead to the same level of muscle hypertrophy as traditional strength training.

Is this where the treadmill can usher us in? Of course not! By following the tips listed below, you can optimize your treadmill workout.

2. How to Use the Treadmill to Build Muscles

2.1 Increase the Incline

Compared with regular treadmill, auto incline treadmill will be more efficient in helping you gaining muscle. By increasing the incline of treadmills, your glutes, quadriceps, and calves need to work harder. An incline of 5-10% can significantly increase the workload on your leg muscles, making your workout more challenging and effective for muscle development.

2.2 Incorporate High-Intensity Intervals

High-intensity interval training (HIIT) is a powerful method for building muscle and endurance. Alternate between short bursts of sprinting at high speeds and slower recovery periods. For instance, sprint for 30 seconds and then walk or jog for a minute. This type of training not only builds strength but also pushes your muscles to their limits, promoting growth.

2.3 Utilize Varying Speeds

Mixing up your speed can also contribute to muscle engagement. Try incorporating fast sprints followed by moderate-paced running. This variability challenges your muscles differently and can enhance overall strength and endurance.

2.4 Focus on Form

Proper running form can enhance muscle engagement. Keep your core tight and maintain a straight posture while running. This not only helps prevent injury but also ensures that your muscles are working efficiently.

2.5 Combine with Strength Training

For optimal muscle growth, combine your treadmill workouts with resistance training. After a treadmill session, incorporate exercises like squats, lunges, and deadlifts. This combination will target fast-twitch muscle fibers, which are essential for muscle hypertrophy, allowing you to see better results.

2.6 Stretch and Recover

After your treadmill workout, take time to stretch your muscles. Stretching helps with recovery and maintains flexibility, which is crucial for long-term muscle development.

2.7 Keep a Good Diet

Maintaining a balanced diet is crucial for muscle development. Ensure you consume sufficient protein to support muscle repair and growth; sources like lean meats and beans are excellent choices. Carbohydrates are important too, which provide the energy needed for intense workouts. Don’t forget healthy fats, as they play a vital role in hormone production and overall health. In addition to that, staying hydrated and eating a variety of fruits and vegetables will provide essential vitamins and minerals, further supporting your fitness goals.

By following these workout techniques, you can optimize your treadmill-running results. Below we offered some workout programs. Have a look and try your treadmill running today! For more workout, you can wait for the launch of Tousains app, where various free courses are provided.

3. Treadmill Workouts to Build Muscle and Endurance

6-Mile Treadmill Workout

Warm-Up (5-10 minutes): Start at an easy pace to prepare your muscles and gradually increase your heart rate.

Main Workout:

Miles 1-2: Maintain a steady pace, focusing on good form.

Mile 3: Increase the incline to 5-10% for this mile. This added resistance will challenge your leg muscles and enhance strength.

Miles 4-6: Return to your steady pace for the final three miles, maintaining good form and breathing.

Cool Down (5 minutes): Slow down your pace and walk to help your body recover.

8-Mile Treadmill Workout

Warm-Up (10 minutes): Start at an easy pace, gradually increasing your heart rate.

Main Workout:

Miles 1-4: Run at a steady pace to build endurance.

Miles 5-6: Increase the incline to 5-7% and slightly raise your speed. This will challenge your leg muscles and enhance strength during these two miles.

Miles 7-8: Return to a steady pace without incline to cool down.

Cool Down (5-10 minutes): Walk at a slow pace to help your body transition back to a resting state.

These are just some examples and you do not need to keep it strictly, just listen to your body and do your best.

Conclusion

So, can running on the treadmill help us build muscle? Yes, but with some limitations. Treadmill workouts are fantastic for toning and endurance, especially if you increase the incline and add intervals. However, for significant muscle growth, especially in areas beyond the legs, it’s best to combine treadmill running with other strength exercises.

No ideas about where to get an auto incline treadmill? Tousains is the right place! Dedicated to making fitness available for everyone at home, Tousains is committed to providing a variety of high-quality and easy-to-use home equipment, including auto incline treadmills.

Are you ready to transform your fitness journey with an auto incline treadmill? View Tousains treadmill collection and start building your muscles today! Remember, consistency is key to success.