Running and muscles

NYCNika

I see here that it is impossible to build muscles while having a significant calorie deficit.

But I've been running on average 40 minutes a day and I kind of feel that I AM building muscle.
I see more definition in my legs and side abs, and even some in my arms. My calves feel like a rock to me now. I can definitely feel those muscles.

I feel that calves and lower leg part (where foot connects to calve) is what is limiting me from running more/faster. My cardio has improved significantly in 45 days and I don't feel out of breath or tired and feel I could run faster/longer if not for lower legs.

It is amazing how fast heart/lungs can adjust -- when I started I could not run 2 minutes at 5 miles per hour before feeling out of breath and wanting to stop. Now I can go 40 minutes +. For me, that is a big deal.

I'm afraid of injuring my lower leg and not being able to run -- because it has been immensely helpful in my weight loss journey and how fit I feel. I feel it would be a disaster for my progress if I had to stop even for a while.

dixiewhiskey

I somewhat disagree with the inability to build muscles on a slight deficit... HOWEVER, it is both possible but more likely that running has helped you burn fat off of your leg and ab area. We all have muscles and as we burn fat, they become more noticeable. For some, they look bulky at first until the fat melts..

Congrats by the way on your running! I found stretching my calves after my workout helped.. also taking a rest day (from running) will allow your legs to repair themselves a bit more quickly

phatguerilla

Definition is a result of weight loss, not muscle gain. Firmness of muscles doesn't necessarily indicate growth either, it could be inflammation for example, although it might not be. It sounds like your achilles is tight, try stretching it and perhaps rolling it gently with a foam roller/rolling pin/'the stick' to loosen it out.

Cardio can cause some muscle development at the start but its definitely not the most efficient method and will pretty much cease after a few weeks, while your cardio development continues to grow.

scottb81

It is normal for cardiovascular fitness to develop faster than lower leg strength. That is the main reason new runners get injured. They start feeleng good while running and start doing speedwork before their legs are ready for it.

Over time, the tendons, ligaments, bones, and muscles in the lower leg will strengthen and you will be able to do increasing amounts of running without injury. As you go through that process just be careful and pay attention to how things are feeling. Back off if it starts to hurt.

Also, for new runners there is really no reason to do any specific speedwork for at least the first 3 months at a bare minimum. It takes that long for the legs to begin getting strong enough and you get a bigger fitness payoff from building aerobic capacity by running easy for longer periods of time. Even after that, speedwork should only make up a very small part of your running program.

Aerobic capacity is the ability of the body to move oxygen to the working muscles and the muscles' ability to use the oxygen to produce energy using fat and glycogen. This is the most important part of one's running ability and is what around 80% or more of your runs should be focused on. It will continue to improve for at least 7 years with high volume training and for more than 10 years with the amount of running most people do.