Do Long Runs Burn Muscle?
When Running an Hour or Longer, Are You at Risk For Burning Muscle?
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While Jaimi said that long-distance running can definitely build endurance, which can improve your performance when doing high-intensity workouts, if you want to build muscle with running, incorporate shorter runs that include sprints.
If you look at runners' bodies, Krissi said, those who run long distances usually "are thin all over with no muscle shape." She added, "Then you have sprinters who look like a workhorse; sprinters have lots of muscle."
If getting leaner and stronger is your goal, shorter runs that focus on high-intensity intervals are proven to burn fat and build muscle, which saves you time and is more effective. Try this 40-minute HIIT running workout. ACE-certified fitness trainer John Kersbergen told POPSUGAR in a previous interview that HIIT workouts paired with strength training three times per week will yield positive results.