# Does jogging do much for your leg muscles? **URL:** \ **Category:** Factual Questions\ **Created:** [June 28, 2002, 6:33pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432 "2002-06-28T18:33:18Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![SmackFu](https://avatars.discourse-cdn.com/v4/letter/s/53a042/32.png) [@SmackFu](https://boards.straightdope.com/u/SmackFu)\ **Post date:** [June 28, 2002, 6:33pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/1 "2002-06-28T18:33:18Z")
3 quick questions: Does jogging do much for the tone and size of your leg muscles, or is really only for cardio? Do I have to work out with weights in addition if I really want to get better legs? And will weight workouts then help my running ability? ---
**Author:** ![kryptonite2](https://avatars.discourse-cdn.com/v4/letter/k/85e7bf/32.png) [@kryptonite2](https://boards.straightdope.com/u/kryptonite2)\ **Post date:** [June 28, 2002, 6:41pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/2 "2002-06-28T18:41:22Z")
look at marathon runners… that’s what you’ll build with jogging. if you want to bulk up (sorta) then run up and down stairs. if you want to really bulk up, do weight training. ---
**Author:** ![ultrafilter](https://avatars.discourse-cdn.com/v4/letter/u/3d9bf3/32.png) [@ultrafilter](https://boards.straightdope.com/u/ultrafilter)\ **Post date:** [June 28, 2002, 7:13pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/3 "2002-06-28T19:13:50Z")
Weight workouts will help your running ability, at least a little. ---
**Author:** ![Brutus](https://avatars.discourse-cdn.com/v4/letter/b/91b2a8/32.png) [@Brutus](https://boards.straightdope.com/u/Brutus)\ **Post date:** [June 28, 2002, 7:24pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/4 "2002-06-28T19:24:26Z")
Squats are what you want to do if you want some nice and beefy thighs, but get a trainer to show you how to do them if are unfamiliar to weight-training. Squats are one of the more potentially dangerous exercises out there. ---
**Author:** ![jacksen9](https://avatars.discourse-cdn.com/v4/letter/j/ce73a5/32.png) [@jacksen9](https://boards.straightdope.com/u/jacksen9)\ **Post date:** [June 28, 2002, 7:25pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/5 "2002-06-28T19:25:14Z")
I encourage you to **not** run down stairs. If this is included as part of a training routine, it could cause knee problems. Going up, is ok as far as I know. Strength training is a good idea. An exercise program should include a cardio aspect, strength training, and flexibility exercises. If you are not familiar with fitness facts, you might consider consulting with a personal trainer. ACE might be a good source of info as well. > **[ACE | Certified Personal Trainer | ACE Personal Trainer](https://www.acefitness.org/)** > > ACE is a universal leader in Personal Trainer, Group Fitness, Health Coach & Medical Exercise Certifications! Start your career, or get recertified with ACE! Good Luck ---
**Author:** ![CookingWithGas](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/cookingwithgas/32/485_2.png) [@CookingWithGas](https://boards.straightdope.com/u/CookingWithGas)\ **Post date:** [June 28, 2002, 7:53pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/6 "2002-06-28T19:53:47Z")
We’ve got two kinds of muscle fibers, slow-twitch and fast-twitch. (Although I forget which twitch is which :D). One type supports intense activity for a short duration and one provides less intense activity for a longer duration. A human muscle can develop both types depending on exercise, although people have genetic predisposition. That is, some people are just natural marathoners and some are just natural power lifters. So jogging will give you well-toned leg muscles with a lot of endurance, but will not build much bulk. If you want big legs do extensions, squats, calf raises, etc. ---
**Author:** ![scotth](https://avatars.discourse-cdn.com/v4/letter/s/b9e5f3/32.png) [@scotth](https://boards.straightdope.com/u/scotth)\ **Post date:** [June 28, 2002, 9:04pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/7 "2002-06-28T21:04:38Z")
It certainly does wonders for the tone of legs. If you want to see a nice collection of legs, sign up for any 10k road race and then look around at legs of the opposite sex at the starting line. Compared to the average population, a road race usually has a spectacular collection of legs (and other parts, too). You generally won’t see very large muscle-bound legs, but very respectable ones. ---
**Author:** ![zwaldd](https://avatars.discourse-cdn.com/v4/letter/z/a9adbd/32.png) [@zwaldd](https://boards.straightdope.com/u/zwaldd)\ **Post date:** [June 28, 2002, 9:10pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/8 "2002-06-28T21:10:28Z")
Biking is a good leg muscle builder, especially the anaerobic aspect of mountain biking. Running and biking is a great cardio/muscle combo. ---
**Author:** ![Peach](https://avatars.discourse-cdn.com/v4/letter/p/67e7ee/32.png) [@Peach](https://boards.straightdope.com/u/Peach)\ **Post date:** [June 28, 2002, 9:25pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/9 "2002-06-28T21:25:32Z")
after i started running i had muscles emerging all over the place!! Running has done wonders for my legs. ---
**Author:** ![AskNott](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/asknott/32/5790_2.png) [@AskNott](https://boards.straightdope.com/u/AskNott)\ **Post date:** [June 29, 2002, 4:32pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/10 "2002-06-29T16:32:15Z")
I’m not a MD, but the surgeons who repaired my knee and pondered my spine are. They both said running and especially jogging is awfully hard on knees and damaged backs. Imagine the layer of cartiledge in your knee, less than 1/4 inch thick. Imagine pounding that layer a few thousand times with a hammer weighing nearly as much as you weigh. The damage adds up, and repairs are not cheap or perfect. ---
**Author:** ![ultrafilter](https://avatars.discourse-cdn.com/v4/letter/u/3d9bf3/32.png) [@ultrafilter](https://boards.straightdope.com/u/ultrafilter)\ **Post date:** [June 29, 2002, 4:44pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/11 "2002-06-29T16:44:28Z")
To add to **AskNott** ’s comments, running/jogging is not the worst activity for your knees–the stairmaster is (actually, running down stairs is worse, I think, but they don’t make a machine like that). The bike is better, walking is good, but the best cardiovascular exercise overall is swimming. It has no impact on your knees, and it requires upper body work as well, which I’m told is a better way to exercise your heart. ---
**Author:** ![scotth](https://avatars.discourse-cdn.com/v4/letter/s/b9e5f3/32.png) [@scotth](https://boards.straightdope.com/u/scotth)\ **Post date:** [June 29, 2002, 6:08pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/12 "2002-06-29T18:08:54Z")
I would like to add this to AskNott’s comments as well. There is a difference between running and jogging. (These are my definitions, but the info is still good) Jogging is slower than running. As such, I tend to do alot more up and down bouncing while jogging. When I pick the pace up to actually running and use proper form, it is MUCH easier on my joints and shins. When I am running properly, my feet are extremely quiet on the ground and my upper body has very little up and down movement. Generally, I “jog” when I am supposed to be running with someone and that person is not in good enough condition to maintain a running pace. I quickly tire of running with a person like this as all my joints get sore. For someone my height (6’2") requires a pace around 9 minutes per mile or faster for it to be comfortable on my joints. But, if you watch someone jog, you will see they are not reaching out ahead with their feet on each stride. It is mostly a bouncing motion with alot of feet slapping on the ground. When really running, you can reach out and put down a heal softly and roll onto that foot. ---
**Author:** ![Epimetheus](https://avatars.discourse-cdn.com/v4/letter/e/c4cdca/32.png) [@Epimetheus](https://boards.straightdope.com/u/Epimetheus)\ **Post date:** [June 29, 2002, 9:03pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/13 "2002-06-29T21:03:42Z")
Running and jogging are [catabolic](http://www.fred.net/ultrunr/cortisol.html). The most it will do is burn off the excess fat in your body (and hence your legs) and better show the muscles already there. Sprinting is Anabolic however, and will build up your Quadriceps as well as Calfs. ---
**Author:** ![barbitu8](https://avatars.discourse-cdn.com/v4/letter/b/839c29/32.png) [@barbitu8](https://boards.straightdope.com/u/barbitu8)\ **Post date:** [June 29, 2002, 9:26pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/14 "2002-06-29T21:26:01Z")
> [@](#): > > \*Originally posted by CookingWithGas \* > \*\*We’ve got two kinds of muscle fibers, slow-twitch and fast-twitch. (Although I forget which twitch is which :D). One type supports intense activity for a short duration and one provides less intense activity for a longer duration. A human muscle can develop both types depending on exercise, although people have genetic predisposition. That is, some people are just natural marathoners and some are just natural power lifters. > > So jogging will give you well-toned leg muscles with a lot of endurance, but will not build much bulk. If you want big legs do extensions, squats, calf raises, etc. \*\* There are so many misstatements in this thread, I don’t know where to begin, so I’ll begin with Cooking. There are actually more than two, but two general types. Fast twitch is for fast running, while slow twitch is for endurance. It’s easy to remember just by their names. There are several types of slow twitch muscles. You are born with a set number of them all, but with training you can develop what you have. Moreover, even if you don’t have many fast twitch muscles, you can develop speed by exhausting your slow twitch, so the fast twitch have to take over. > [@](#): > > Running and jogging are catabolic. The most it will do is burn off the excess fat in your body (and hence your legs) and better show the muscles already there. Sprinting is Anabolic however, and will build up your Quadriceps as well as Calfs. This is not true. If you use the muscles, you will tear them down, true, but this is what happens with any weight training. The muscle regenerates stronger than ever. Moreover, the main leg muscles used in running are the hamstrings. > [@](#): > > But, if you watch someone jog, you will see they are not reaching out ahead with their feet on each stride. It is mostly a bouncing motion with alot of feet slapping on the ground. When really running, you can reach out and put down a heal softly and roll onto that foot. I’ve read so many different definitions of running vs. jogging that I’ve given up trying to reach a consensus on the difference. In my mind, the difference between a jogger and a runner is the difference in what kind of runner you are: competitive, recreational, or fitness, and I’m not going to go further into that. However, you do not reach out and put down a heel softly when running. Your foot should contact the ground under your center of gravity. Reaching out is over-striding and this actually brakes you. Think about it and visualize it. When you reach out so that your foot lands ahead of you, the foot is still going forward, but you want the foot to land so that it begins to go backward to propel you forward. So that method of running will not only slow you down but wear out your heels. Watch the good runners. See how they run with their feet under their body, and on the balls of their feet. This bit about landing on the heels and pronating on the toes is what has been stated numerous times, but IMO it is totally wrong. The fast runners (I said “good runners” before, but I meant fast runners, but that’s another topic) land on the balls of their shoes and push off their toes. It’s OK to land on your heels, and many good long distance runners do so, but the heel has to make contact under your center of gravity. > [@](#): > > The bike is better, walking is good, but the best cardiovascular exercise overall is swimming. It has no impact on your knees, and it requires upper body work as well, which I’m told is a better way to exercise your heart. And this one sentence contains a handful of false statements. Running is better than swimming since in running you have to fight gravity, but the buoyancy of the water helps in your swimming. Your larger muscles exercise your heart more than your smaller ones, and your leg muscles are your largest. Which brings me to a misstatement made elsewhere, but repeated here. Studies have shown that not only does running not cause osteoarthritis, but aids in preventing OA. I know someone is going to ask for links, and if I have some time later, I’ll look some up. ---
**Author:** ![Epimetheus](https://avatars.discourse-cdn.com/v4/letter/e/c4cdca/32.png) [@Epimetheus](https://boards.straightdope.com/u/Epimetheus)\ **Post date:** [June 29, 2002, 10:04pm UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/15 "2002-06-29T22:04:30Z")
> [@](#): > > \*Originally posted by barbitu8 \* > \*\* > This is not true. If you use the muscles, you will tear them down, true, but this is what happens with any weight training. The muscle regenerates stronger than ever. Moreover, the main leg muscles used in running are the hamstrings. > \*\* Not true, if you do not cause hypertrophy they will not grow with obvious results. If so every runner would have huge legs. Yes, for typical running the hamstrings are the primary mover. But not for sprinting. Running for long periods of time breaks down muscle tissue to fuel that activity. Strength may be increased if your legs are somehow not used to carrying around your weight in that fashion, but will taper off quickly. Endurance for those muscles are a different discussion. I was only replying that running will not build bulk. ---
**Author:** ![barbitu8](https://avatars.discourse-cdn.com/v4/letter/b/839c29/32.png) [@barbitu8](https://boards.straightdope.com/u/barbitu8)\ **Post date:** [June 30, 2002, 12:22am UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/16 "2002-06-30T00:22:59Z")
URL: [http://www.drmirkin.com/archive/7018.html](http://www.drmirkin.com/archive/7018.html) > [@](#): > > To become strong for running, you have to strengthen you leg muscles against increasing resistance, using the same motion that you use while running. The best strength training for running is to run short distances very fast once or twice a week. You cannot run fast more often than every other day because fast running damages muscle fibers… Running long distances do not break down muscles. You deplete your carbs and then fats in that order. If you are on a starvation diet, you may have to break down your muscles for energy. ---
**Author:** ![ultrafilter](https://avatars.discourse-cdn.com/v4/letter/u/3d9bf3/32.png) [@ultrafilter](https://boards.straightdope.com/u/ultrafilter)\ **Post date:** [June 30, 2002, 1:41am UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/17 "2002-06-30T01:41:10Z")
> [@](#): > > \*Originally posted by barbitu8 \* > \*\* And this one sentence contains a handful of false statements. Running is better than swimming since in running you have to fight gravity, but the buoyancy of the water helps in your swimming. Your larger muscles exercise your heart more than your smaller ones, and your leg muscles are your largest. Which brings me to a misstatement made elsewhere, but repeated here. Studies have shown that not only does running not cause osteoarthritis, but aids in preventing OA. I know someone is going to ask for links, and if I have some time later, I’ll look some up. \*\* We do agree that swimming puts less strain on your knees, right? That was what I was trying to say. Is the effect of gravity enough to counterbalance the fact that you’re using all four limbs in swimming? ---
**Author:** ![Epimetheus](https://avatars.discourse-cdn.com/v4/letter/e/c4cdca/32.png) [@Epimetheus](https://boards.straightdope.com/u/Epimetheus)\ **Post date:** [June 30, 2002, 7:07am UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/18 "2002-06-30T07:07:16Z")
> [@](#): > > \*Originally posted by barbitu8 \* > \*\*URL: [http://www.drmirkin.com/archive/7018.html](http://www.drmirkin.com/archive/7018.html) > > Running long distances do not break down muscles. You deplete your carbs and then fats in that order. If you are on a starvation diet, you may have to break down your muscles for energy. \*\* Your quote is about sprinting. Running fast for short distances. I would like to see a cite for your claim that your body depletes it’s carbs and fats first. According to all I have read, running is Catabolic. Did you read my cite? ---
**Author:** ![Epimetheus](https://avatars.discourse-cdn.com/v4/letter/e/c4cdca/32.png) [@Epimetheus](https://boards.straightdope.com/u/Epimetheus)\ **Post date:** [June 30, 2002, 9:16am UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/19 "2002-06-30T09:16:26Z")
From what I have read, they body first uses the glucose stores in the bloodstream and then hormonal changes cause the release of glucose from muscle tissue. Fat is only burned after these glucose stores are gone. Your body burns what is more readily available, it has no criteria. cite: [http://www.teamoregon.com/~teamore/publications/energy.html](http://www.teamoregon.com/~teamore/publications/energy.html) I think that any reliable source will confirm that long distance running is catabolic. I am open to seeing a site that contradicts this of course, if one exists. Long distance running and sprinting are two different creatures. One uses fast twich fibers and the other slow twich. Long distance running uses slow twich fibers that do not grow large. That is the difference. Sprinting causes the same anabolic changes that weightlifting does. Too much sprinting of course can cause catabolism, but so can too much weightlifting. Cites: [http://walking.about.com/library/glossary/blg1fasttwitch.htm](http://walking.about.com/library/glossary/blg1fasttwitch.htm) [http://walking.about.com/library/glossary/blg1slowtwitch.htm?terms=Slow+twitch+muscle+fibers](http://walking.about.com/library/glossary/blg1slowtwitch.htm?terms=Slow+twitch+muscle+fibers) ---
**Author:** ![Epimetheus](https://avatars.discourse-cdn.com/v4/letter/e/c4cdca/32.png) [@Epimetheus](https://boards.straightdope.com/u/Epimetheus)\ **Post date:** [June 30, 2002, 9:45am UTC](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432/20 "2002-06-30T09:45:19Z")
Perhaps I am mistaken on the catabolism occuring in aerobic/long distance running so soon. According to this [site](http://www.hussman.org/fitness/index.htm#energy), catabolism does not occur until around 45 mins or so into the workout. > [@](#): > > If you’re trying to gain muscle, intensity of muscle contraction is much more important than duration, and anything more than an hour of intensity will exhaust your glycogen and creatine phosphate stores, which you’ll experience as muscle fatigue. And while aerobic training is essential, excessive aerobic workouts (more than about 45 minutes) reduce the ability of the muscles to recover and grow. So longer aerobic sessions come at the cost of less muscle growth However, glycogen in the muscles are used before fat stores, According to this very site. [Next page](https://boards.straightdope.com/t/does-jogging-do-much-for-your-leg-muscles/116432.md?page=2)