If you’re looking for a way to rise your backside and also increase your cardiovascular endurance, you might want to think about running.

Lacing up and also hitting the pavement no only improves aerobic endurance but likewise strengthens her glutes, or the muscles in her butt.

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Still, you might wonder whether running will make your target bigger. The brief answer — maybe. It counts on the kind of to run you’re doing.

This write-up explains how running build muscle, burns calories and fat, and also provides a few expert advice on the finest ways come sculpt her glutes.

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Does running construct muscle?
“Running builds muscle, yet not in the method we traditionally think around building muscle,” says Todd Buckingham, PhD, an practice physiologist in ~ Mary free Bed sporting activities Rehabilitation power Lab.

A lot comes down to muscle fiber types, and much more specifically, form I or slow-twitch fibers, and type II or fast-twitch muscle fibers (1).

According to Buckingham, distance runners use type I muscle fibers, i beg your pardon are smaller and much better for endurance.

“These smaller fibers deserve to endure fatigue however do not develop much output, so also though you might not obtain ‘muscular’ with big muscles, distance running will certainly build kind I muscle fibers,” he explains.

Because form I fibers nothing get very big, Buckingham says you may not see an increase in glute size, yet the glutes will become stronger also if lock aren’t obtaining larger.

Sprinting, however, uses type II fibers, which room larger and suited for brief bursts that speed. Buckingham states they have the right to contract much more forcefully since of their size, allowing you to have much more power and also run faster.

When you sprint, form II muscle fibers will hypertrophy and cause boost in muscle size. And because the glutes are greatly utilized in sprinting, Buckingham claims you deserve to expect to check out your glutes get bigger due to the boosted size of form II muscle fibers.


Yes, running builds muscle in the glutes, however it counts on the type of running. Sprinting activates form II fibers, which are bigger and much more able to boost muscle size, whereas street running uses smaller type I fibers that are far better for endurance.

Where does running develop muscle?

The largest and also strongest muscle in your body is the gluteus maximus (2).

However, your glutes consist of three various muscles:

After a grueling run, yes sir a good chance her glutes, in addition to your quads, hamstrings, and calf muscles space burning. You might also an alert fatigue in various other parts of your body.

“The legs room most definitely working with running; however, the ab muscles and also arms are working, too,” states Max Chee, PT, a physical therapist at Providence Saint John’s wellness Center’s Performance therapy Center.

“The abs space working to keep your upper body stable, and also the arms relocate to assist with coordination, if the glutes administer the strength to press your body forward,” the says.


Although running especially targets reduced body muscles like the quadriceps, glutes, hamstrings, and also calves, you also use your upper body and core to aid with balance, coordination, and forward movement.

Yes, to run burns fat, yet in a details way.

Just like any form of physical activity, running calls for energy, which come in the type of calories, which you get from fat, carbs, and also protein. Because your body has a most stored fat, Buckingham says you can use it as energy.

In various other words, her body can use fat as fuel once running. That said, to usage fat (or “burn fat”), Buckingham states the fat must be converted from the storage kind of triglycerides right into a usable power source, i beg your pardon is adenosine triphosphate (ATP).

Although this needs a long and also slow process, there are a few things to note. Because fat take away a lengthy time to rest down, Buckingham claims the body’s wanted energy source for any activity over a moderate intensity is carbohydrates.

“Carbs are much less complicated to malfunction and deserve to be supplied as energy much more quickly. Therefore, if you space running faster than around 50% of her maximum heart price (HR), you will certainly burn a higher percentage that carbs 보다 fat,” that explains.

Because lipolysis is together a slow-moving process, Buckingham states it bring away time because that it to yes, really kick in after practice begins. “If functioning at a submaximal intensity, it deserve to take upwards the 30 minutes because that fat to come to be the primary fuel resource over carbohydrates.”

However, also if you run quicker than 50 percent of her maximum HR, Buckingham says you will certainly still burn fat, and also the rate at which friend burn the fat will certainly be greater than once running at slower speeds.

“It’s the percent of fat that will certainly be reduced if you operation faster, so if you desire to burn a greater percentage that fat, operation slower. If you want to burn a greater full amount the fat, run faster,” that says.


As an aerobic activity that requires power from calories, to run burns fat. High intensity, shorter duration exercise relies more on carbohydrate calories. Much longer duration, reduced intensity tasks typically lasting much longer than 30 minutes use carbs and also fat.

If an increasing your glutes and improving speed and power room your optimal priorities, sprinting is the means to go.

However, if you’re much more concerned v cardiovascular endurance and making it across the half-marathon complete line, stick through long-distance running. Simply don’t expect to construct your prey in the process.

And while distance running and sprinting do have some that the same results on the body, such as boosted cardiovascular health, Buckingham says they likewise have some key differences.

First, lock train different muscle species — long-distance to run trains kind I muscle fibers and sprints train form II.

Buckingham additionally points the end that sprints increase your anaerobic volume to a lot greater extent than street running. “On the various other hand, street running will boost your aerobic capacity (V̇O₂max) come a lot greater extent than sprints.


Both sprinting and also distance running improve the cardiovascular system and recruit your reduced body muscles. Higher intensity exercises like sprinting depend on the larger form II fibers, and also slower, distance running recruits the smaller form I fibers.

When it concerns sculpting the glutes, strength training, bodyweight exercises, and aerobic exercise choose running need to be your go-to activities.

Here are several of Chee’s favourite glute-friendly moves:

To target the glutes, make sure to encompass resistance training exercises that specifically target this area.

One review discovered that when glute activation varied among lower body exercises, step-ups, squats, the barbell i know well thruster, and also deadlift compelled a high level that gluteus maximums activation. Still, step-ups, and an ext specifically, lateral step-ups, required the many glute activation (3).

Another technique of practice that recruits the glutes, build power, and also burns calorie is plyometric training.

Plyometric exercises choose jump squats, crate jumps, step-ups, and also jumping lunges all activate the larger form II yarn in the reduced body muscles.

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And while all of these exercises can reduce in its entirety fat level in the body, Chee says it’s very difficult to train to reduce fat in one specific area.

In fact, Buckingham says the best method to alleviate fat is through eating fewer calories 보다 you’re burning. “This will reason a palliation in body weight, yet if you don’t exercise, several of this weight can be shed through muscle,” he says.

To maintain muscle and also sculpt the glutes, Buckingham claims it’s crucial to follow a reduced calorie diet while combine cardiovascular exercise like running and also strength training right into your fitness routine.

Moreover, when developing a running routine that targets glute building, Buckingham recommends combine sprints and distance runs.


To sculpt the glutes, combine cardiovascular and resistance training. Reduced body exercises prefer squats and also lunges activate the glutes. Also, add bodyweight moves choose clamshells and side-lying i know good abductions to target the glute medius and also minimus.

Running is an excellent form of aerobic practice that burns calories, improves the cardiovascular system, and also tones the reduced body muscles.

Long-distance running targets type I muscle yarn in the glutes. As such, it’s no as effective at structure muscle dimension as sprinting, i beg your pardon targets larger type II fibers that are much better at boosting muscle dimension in the glutes.

If you want a practice that challenges both muscle fiber varieties and her anaerobic and aerobic systems, combine brief duration, higher intensity runs through longer, lower intensity jogs.

Make sure to monitor a healthy and balanced diet and also incorporate strength training exercises prefer squats, lunges, and also step-ups come sculpt and tone the glutes.