Does running build muscle?

Running is a very good aerobic exercise. During the running process, all the cells in the body are burning, which can effectively help us achieve the effect of losing weight. Long-term exercise can also effectively help us increase leg muscles and make us look stronger. Running every night is the best time to run. Let’s get familiar with running to build muscles.

1. Before long-distance running, you should eat more carbohydrates (grains, vegetables and fruits), which are commonly known as sugars. This can bring more energy and power to exercise. Instead, you should eat less fat and protein, which can only increase the burden and waste the already limited energy for no reason.

Don't eat 2 hours before running. That is, when you run, you cannot feel that your stomach is full and it is very uncomfortable to run. Also, don't eat spicy foods such as chili peppers. The stomach will feel uncomfortable when running.

2. Drink some high-concentration glucose water 30 minutes before the game (glucose is a monosaccharide that can be quickly digested and absorbed and directly act on the muscles). Do not drink other beverages. Drink plain water if you are thirsty. Do not eat any food within 30 minutes before the game. Remember!!

You must not eat sweets such as chocolate on the day of the competition, as your throat will feel sticky during the competition.

Get to know your opponent. You should know clearly who has a higher level and who has better grades. The second thing is to prepare yourself adequately. Prepare a set of comfortable sportswear, and remember not to wear new sports shoes as they may rub your feet.

Running more can achieve good exercise effects, but it is impossible to achieve ideal results in a short period of time. Only if we exercise regularly can we improve our exercise level and better help ourselves to build muscles. We should run more than three or four times a week, and each time should be more than three kilometers.