Does Running Make Your Butt Bigger? Plus Expert Tips 2022

Does Running Make Your Butt Bigger? Plus Expert Tips 2022

Running can increase your aerobic endurance and tone your glutes, aka your butt muscles. The type of running you do will determine how big your booty is. This article will explain does running make your butt bigger? How running can build muscle, burn calories and fat, and offer expert tips for shaping your glutes.

Does Running Make Your Butt Bigger?

Does Running build Your Butt Bigger

The answer is yes to that question, but not always. Running can add volume to your back or make it more skinny, depending on how you do it. Running is a popular choice for people who want to lose weight. However, if they don’t have a plan, it’s more likely that they will lose muscle mass than fat. Before you start running around the block or jumping on the treadmill, make sure you plan your workout. Keep in mind your goal.

Does Running Build Muscle?

Todd Buckingham, Ph.D. is an exercise physiologist at Mary Free Bed Sports Rehabilitation Performance Lab. “Running builds muscles, but not the way we used to think about building muscle.”

It all comes down to the types of muscle fibers. Type I, or slow-twitch, is more important than type II, or fast-twitch.

Buckingham states that distance runners use type 1 muscle fibers. These are better for endurance and smaller.

He explains that these smaller fibers can withstand fatigue but do not produce much output. Therefore, even though distance running won’t build type I muscle fibers, it will.

Buckingham states that type I Slow-twitch fibers are not very large so you won’t see an increase in the size of your glutes. However, they will get stronger, even if it isn’t growing larger.

Type II Fast-twitch muscle fibers are used for sprinting. They are more powerful and can be used for short bursts. Buckingham claims they can contract faster because of their size.

Type II muscle fibers can hypertrophy when you sprint. This causes an increase in muscle size. Buckingham states that you can expect your glutes to grow because of the increased size and use of type II muscles fibers.

Read full our post: Does Running Build Muscle? Top Full Information 2022

How To Make Your Butt Bigger?

If you want to make your butt bigger, sprinting is the way to go. Sprinting uses type II (fast-twitch) muscle fibers that require a lot of energy, but the results are worth it. Type II fibers are larger and activate during sudden bursts of movement, so sprinting is an effective way to build bigger glutes. Try this beginner sprint workout a few times a week to activate those type II muscles and help grow your backside (and speed!):

  • Warm it up. Walking or light jogging is a great way to warm up your body before starting your workout routine. It gets your blood flowing and your muscles ready for more intense activity.
  • Sprint it out. If you’re new to sprinting, start at a moderate pace. Aim for 50 to 60 percent of your maximum effort. Sprint for about 30 seconds.
  • Recover. The time to slow down your speed or just walk for 60 to 120 seconds. This will help you avoid any injuries and also help you conserve your energy.
  • Sprint it out again. Now is the time to sprint for 30 seconds at 70 percent maximum effort. This will help you build speed and endurance.
  • Recover again. If you’re feeling winded, it’s probably because you’re going too fast. Try slowing down again or walking for another 60 to 120 seconds. This will give your body time to recover and catch its breath.
  • Sprint again. This time, sprint for 30 seconds at 80 percent maximum effort. Remember to keep good form and drive through with your legs. You should feel like you can maintain this pace for a little bit longer than last time.
  • Recover again. If you feel tired after walking for a while, it is best to slow down or walk for 60 to 120 seconds. This will help you to regain your energy and continue on your journey.

Keep up this routine for 20 minutes with your sprint at 80 percent maximum effort.

Distance Running And Your Butt

It’s not scientific that elite distance runners don’t have a bedonk. Distance runners use type I muscle fibers (aka slow-twitch).

Type I muscle fibers, which are smaller than other types, are ideal for endurance and use slow, steady energy. These fibers are activated first when you start running. These fibers keep you running mile after mile because they provide oxygen to your muscles through more blood vessels.

This oxygen-fueled system can be described as “aerobic,” which refers to cardio exercises that keep your heart rate high and tone your muscles.

Distance running won’t make you bulky, so your cheek muscles will not be overdeveloped. Distance running can still make your glutes stronger and more toned.

What Does Running Toning Do For Your Body?

What Does Running Toning Do For Your Body?

Running tones your gluteal muscles is what we mean when we say that running tones your butt muscles.

  • Gluteus maximus
  • Gluteus medius
  • Gluteus minimus

The Gluteus maximus, also known as the big kahuna booty, is our body’s largest and strongest muscle.

“The legs are working most definitely with running; however, the abdominal muscles are working too,” Max Chee, PT at Providence Saint John’s Health Center’s Performance Therapy Center, says.

  • Quads
  • Hamstrings
  • Calf muscles

Running can tone the arms and legs. Running helps you to maintain balance and coordination. Your core is strong and stable by your abs.

The bottom line: Running targets the lower body muscles, such as the quadriceps and glutes. However, your upper body and core are also used to aid in balance, coordination, and forward movement.

How Does Running Burn Fat?

You get your energy from the calories you eat, including fats, carbs, and protein. You can also store fat.

The National Institutes of Health states that to lose 1 pound of body fat, you must consume approximately 3,500 calories (which takes around a week). However, this rate will vary depending on how fast a person moves. The type of running can also affect the number of carb calories burned.

Long-distance running at lower intensity levels is better for you because it uses carbs and fat. After 30 minutes, your body will be able to start using stored fat for fuel. If you run, your body converts fat from its stored form (triglycerides) to its useful energy source (triphosphate or ATP). Running is a great way to “burn fat”.

Carbohydrates are not only fuel for your workouts, but they also help build muscle mass and bulk up your glutes. Carbohydrates are essential for muscle building, as they aid in muscle recovery from exercise and prevent muscle degeneration.

Sprints are the high-intensity exercise that requires fewer calories than sprints.

Check out our full post: Does Running Burn Fat? Top Full Information 2022

Does Running Really Make My Butt Smaller?

Does Running Really Make My Butt Smaller?

It all depends on the type of cardiovascular exercise that you are doing.

Sprinting in short bursts will help build a muscular physique and strengthen your gluteus. Are you familiar with the 100m Olympics female sprinters from Canada?

Olympic sprinters have strong lower body muscles, including large, firm glutes. This is because they regularly do HIIT and strength training to build their muscles. However, if you compare them to long-distance runners, you will see a big difference. Long-distance runners tend to be thinner, leaner, with less muscle mass. This is because they run for long periods of time, during which their bodies begin to lose muscle mass through a process called catabolism. In catabolism, the body consumes muscle tissue and uses it to fuel itself. So, if you want big, firm glutes, you don’t need to be an Olympic sprinter – just make sure to do regular HIIT and strength training.

Want to know what to wear running? Click right here.

Is The Treadmill Making Your Bum Smaller?

If you have ever seen professional runners and marathon runners, you know they aren’t exactly known for their bubble butts. On the other hand, sprinters and shorter-distance runners are known for their perky posteriors.

This is because endurance running and sprinting work different muscles and burn fuel differently. So if you want to build a bigger bum, you need to be sprinting.
Running outdoors vs. on the treadmill is a popular running argument. It’s most likely that treadmill running loses in the battle to grow a stronger, bigger butt, while outdoor running wins when it comes down to getting a smaller butt.

Because you aren’t activating your hamstrings and glutes as often on the moving belt, this is why. A 2020 study found no significant differences in biomechanics between outdoor and treadmill running, so this theory is still questionable. The treadmill’s incline feature is one exception that can help you grow your waistline. You can use the incline feature to increase your bun size by lifting that puppy up.

Running Tips To Build Bigger Booty

Running Tips To Build Bigger Booty

Running aimlessly will not make your belly pop, as it is clear from the paragraph before. Certain techniques and tips can engage your glutes and promote the development of your buttocks. Here are some running tips to help you achieve a peach-like belly.

Running Uphill

Running uphill can make your bottom rounder and more buoyant. Running uphill involves your gluteal muscles in a greater range. It will require greater strength and push-off from the ground than just running on the flat ground. Your thigh rises higher than normal horizontal running, and your hips are at a wider angle. Your muscles become stronger and tighter, and your muscle volume increases.

The effect magnifies when you run faster and at shorter intervals up the steep hill. To minimize the impact on your knees, make a few 10-second sprints up the hill and then walk downhill. Add one more sprint up the hill each week until you have eight.

Even if you don’t live in a large city, there is still a steep surface that you can use for running. You can achieve a similar result by running up and down stairs instead of climbing a hill.


You can forget the long-distance slow running if your goal is to make a bubble butt. You are permitted to run slow, but only for warming up or rest. As many sprints as you can fit into your training as possible. You can increase your muscle flexibility and volume by running fast but at short intervals.

Increased Weight

Running with more body weight loss can make your results even better. You’ll burn more calories and promote faster muscle growth. This will increase resistance and effort. As with weightlifting, the more weight loss you lift, the bigger and stronger your muscles will become.

Running On Sand

Running on an unstable surface increases resistance, which in turn doubles muscle work. Running on the beach is a great way to strengthen your legs and build muscle.

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