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<\/p>\nWhy doesn\u2019t running build muscle like strength training?<\/strong><\/p>\n Running works the same muscle groups repeatedly, mostly the legs, at a steady pace. \u201cMuscles grow when challenged with increasing resistance, which means they need to work harder over time. Without this challenge, they become more efficient but do not grow,\u201d he shared.<\/p>\n The expert added that excessive running without adequate recovery can limit muscle growth and increase the risk of joint or overuse injuries, especially in the knees and ankles. Mixing easy runs, rest days, and strength training leads to better overall results.<\/p>\n If I don\u2019t want to go to the gym, what are the alternatives?<\/strong><\/p>\n According to Dr Deshpande, you don\u2019t need a gym to build muscle, but you do need resistance. \u201cBodyweight exercises like pushups, squats, lunges, planks, dips, and pull-ups can be very effective when done correctly. Resistance bands, stairs, or even a weighted backpack can provide enough load to help muscles grow.\u201d<\/p>\n How often should I do strength training along with running?<\/strong><\/p>\n Story continues below this ad<\/p>\n Ideally, do strength training 3 to 4 days a week while continuing your runs. You can alternate days or keep shorter runs on strength-training days. This balance can help prevent muscle loss<\/a><\/strong>, improve running efficiency, and lower the risk of injury, said Dr Deshpande.<\/p>\n![\"run\"](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/02\/run_quora.jpg\")
Should you be running? (Photo: Quora)<\/p>\n![\"fitness\"](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/02\/fitness_1600_getty.jpg\")
Strength training is essential (Photo: Getty Images\/Thinkstock)<\/p>\n