Walking vs. Running for Building Muscle: Which One Actually Works?

We all secretly want to look like an action hero without actually trying that hard.

Alright, let’s settle this once and for all—when it comes to building muscle, should you be sprinting like you stole something or casually strutting like you’re on a mission to buy overpriced coffee?

Some people swear that running is the ultimate full-body workout, while others insist that walking is the underrated hero of fitness. But when it comes to actually building muscle, which one does the job better? Let’s break it down.

1. Does Walking or Running Even Build Muscle?

Let’s get one thing straight—walking and running are both cardio exercises. Their primary job is to boost cardiovascular health, burn calories, and increase endurance. But can they build muscle?

Short answer: Yes, but with a catch.

Long answer: It depends on how you do it and what muscles you're targeting.

Walking and running engage your lower body muscles, specifically:

✔️ Quads – The front of your thighs (so you can rock those shorts with confidence).

✔️ Hamstrings – The back of your thighs (because nobody wants weak hamstrings).

✔️ Glutes – Aka your butt (because everyone wants strong, toned glutes).

✔️ Calves – That muscle that makes your legs look sculpted and powerful.

✔️ Core – Your abs engage more than you think, especially when walking or running uphill.

However, neither walking nor running will give you bodybuilder-level muscle growth. Why? Because muscle building (hypertrophy) requires resistance training, and unless you’re carrying a backpack full of bricks while running, your bodyweight alone isn’t enough resistance for major gains.

2. Walking vs. Running: Who Wins the Muscle Battle?

🏃 Running: The Sprint to Gains?

Running is a high-impact, high-intensity workout that activates more fast-twitch muscle fibers. These are the muscle fibers responsible for explosive movements (like sprinting).

Benefits of Running for Muscle:

🔥 Engages more lower-body muscles at a higher intensity.

🔥 Can build stronger calves and glutes, especially if you’re doing hill sprints.

🔥 Burns more calories, which is great if you're looking to get lean and show off those muscles.

🔥 Strengthens bones and joints, thanks to the impact forces involved.

Where Running Falls Short:

❌ Not enough resistance to build significant muscle mass (unless you’re sprinting with added resistance).

❌ Higher injury risk (knee pain, shin splints, and rolled ankles are NOT fun).

❌ Can lead to muscle loss if overdone—long-distance running, for example, can break down muscle tissue instead of building it.

Best Way to Build Muscle While Running:

✔️ Sprint, don’t jog – Sprinting activates those fast-twitch muscle fibers like crazy.

✔️ Run uphill – Hill sprints force your glutes, hamstrings, and calves to work harder.

✔️ Add weight – Running with a weighted vest (within reason) increases resistance.

🚶 Walking: The Underdog of Gains?

Walking doesn’t get enough respect in the fitness world, but hear me out—walking, especially with resistance, can actually help build muscle.

Benefits of Walking for Muscle:

💪 Less impact on joints – Great for people who don’t want to wreck their knees.

💪 Engages slow-twitch muscle fibers – These help with endurance and muscle tone.

💪 Burns fat while preserving muscle – If you’re trying to stay lean, walking is a game-changer.

💪 Can be turned into strength training – Add a weighted vest or incline, and suddenly, walking is doing serious work on your legs and glutes.

Where Walking Falls Short:

❌ Not enough intensity for major muscle growth (unless you’re carrying weights or walking uphill).

❌ Takes longer to burn calories compared to running.

❌ You need to push yourself—a casual stroll won’t do much for muscle growth.

Best Way to Build Muscle While Walking:

✔️ Walk on an incline – Treadmill or hiking uphill, either way, you’re forcing your legs to work harder.

✔️ Carry weights – A weighted vest, ankle weights, or holding dumbbells turns walking into a strength workout.

✔️ Try lunges while walking – Throw in some walking lunges every few minutes to engage more muscles.

3. Which One is Better for Building Muscle?

If your main goal is to build muscle mass, then running or walking alone won’t cut it. You’ll need strength training alongside it.

However, if you’re looking to tone and strengthen your legs, glutes, and core, then sprinting or incline walking are your best bets.

🔹 For Leg Gains: Sprinting and hill walking are both great.

🔹 For Glute Gains: Hill sprints > flat ground running.

🔹 For Calves: Sprinting wins, but incline walking is a solid option.

🔹 For Overall Tone: Walking with a weighted vest is a sneaky-good workout.

Verdict:

🏆 For Fast Results? Sprinting.

🏆 For Sustainability? Walking.

🏆 For Joint Health? Walking.

🏆 For Calorie Burn? Running.

🏆 For Long-Term Gains? Strength training with walking as cardio.

4. The Ultimate Strategy: Combine Them!

Why choose just one? Here’s how to use both running and walking to maximize muscle growth:

Day 1: Sprint Intervals (Legs and Core)

• Sprint 30 seconds, walk 60 seconds (repeat 8-10 times)

• Finish with lunges or squats

Day 2: Strength Training (Full-Body)

• Squats, deadlifts, and lunges for lower body

• Bench press, rows, and shoulder presses for upper body

Day 3: Incline Walk or Weighted Walk (Endurance and Toning)

• Walk uphill at a fast pace for 30-45 minutes

• Carry weights or use a weighted vest for extra burn

Day 4: Rest or Light Walk

• A chill 20-30 minute walk just to keep moving

Day 5: Sprinting or HIIT Workout

• High-intensity sprints or short bursts of bodyweight exercises

Day 6: Strength Training (Lower Body Focus)

• More squats, lunges, and glute exercises

Day 7: Long Walk or Recovery

• Enjoy a long, easy-paced walk to recover

If you came here wondering, Can walking or running build muscle? the answer is yes, but with limits. Running (especially sprinting) and walking (especially on an incline or with weights) can help strengthen and tone your legs, glutes, and core. But if you want serious muscle growth, you need to pair it with resistance training.

At the end of the day, the best exercise is the one you’ll actually do consistently. So whether you’re sprinting like a track star or walking like you’re on a mission to get snacks, just keep moving.