<p>Running obviously builds your endurance. While one mile (or five miles) might feel really hard when you first start running, those <a href="https://www.wonderhowto.com/search/distances/">distances</a> 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. Here’s what to know about running and its affect on muscle mass. Research shows running can produce muscle growth. For example, a 2015 research review, published in the journal Exercise and Sport Sciences Reviews,  Buy <a href="https://wikirefuge.lpo.fr/index.php?title=Centers_For_Disease_Control_And_Prevention">Prime Boosts Official Website</a> Boosts found that aerobic exercise can increase skeletal muscle and whole muscle size, particularly in sedentary individuals. Those study authors suggest aerobic exercise as a mechanism to stave off the muscle loss that comes with aging.</p><br/><br/><span style="display:block;text-align:center;clear:both"><iframe width="640" height="360" src="https://www.youtube.com/embed/uDznPnbi8HY?showinfo=0&rel=0" frameborder="0" allowfullscreen title="What are Male Enhancement Pills - Uses, Risks, and Safety Male Enhancement Alternatives (c) by Dr. Chirag Bhandari"></iframe></span><p>Likewise, a 2017 study published in the International Journal of Exercise Science found that running induced muscle growth in the vastus lateralis muscle (one of the quadricep muscles) in 12 recreationally active university students. The participants completed about 25 sessions of high-intensity running (four sets of four minutes of running at 90 to 95 percent of heart rate max, with three minutes of active rest in between) for 10 weeks. <a href="https://git.hitalki.org/alvaro30s5078/prime-boosts-supplement1999/wiki/How-i-Learned-50-new-Keyboard-Shortcuts-in-42-Minutes">Check this out</a> muscle growth likely stems from the way running loads the body-more specifically, the lower body. "With running, the majority of the muscle work or contraction is eccentric, which is the hardest load on the body," Joe McConkey, a Boston-based exercise physiologist and USATF-certified running coach tells Runner’s World. Eccentric contractions occur when a muscle lengthens under load or tension. For example, during the lowering phase of a squat, the quadriceps (front of thigh) muscles eccentrically contract. When running, "the act of landing, where you’re absorbing two to four times your body weight, is done eccentrically.</p><br/><br/><p>That’s the major stimulus for muscle growth during running, particularly for beginners," McConkey says. Recent research shows that aerobic exercise may have more of an effect on maintaining muscle mass, rather than building it. That’s especially true if you stick to a similar routine, without adding intensity. That said, new runners, compared to those who have been running for a while, are more likely to see the most noticeable changes in <a href="https://www.buzznet.com/?s=muscle%20mass">muscle mass</a> and strength just by virtue of running more often or for longer for the first time (or the first time in a long time). "html"

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