Can your glutes grow from running? It depends! Some runners on Reddit will say that running makes their butt smaller, so no. But I think if you’re running regularly, you’re using the muscles in your butt and so they will grow. I run on a regular basis, and my other half is constantly complimenting that area!
I spoke with Coach Andy through Facebook’s Running Motivation Group. He’s based in California, and was a coach at Tridot Triathlon Training. This is what he says:
If you were talking about bulking up, it really have to do resistance training for that. Any type of running will definitely tighten things up. Things like hill repeats and springs, could probably build your glutes a bit.
Let’s look at what one of the huge sports brand says.
Nike tells us that your glutes do get worked when your running
In 2021, Nike told us that the gluteus maximus and gluteus medius are the muscle groups that you work during a run. And the science of running doesn’t ever expire. So you do use that muscle.
You can mix strength training with running to grow your glutes
It’s totally up to you what you’d prefer to do and what running plan suits you, of course! But I add a few ingredients into the running recipe and I find that my glutes feel firmer!
Here’s what I’ll do:
1. Strength training
This includes everything from lunges to squats and donkey kicks. I find balancing strength training and running super helpful.
2. Pilates classes
I go to local pilates classes. They often help with posture and flexibility. But they are actually often designed for runners. And so they’ll work your glutes and hips too.
I definitely consider pilates and running a great combination.
3. Walking
Walking definitely helps to keep me active on top of the running, and it’s moving my legs and working my glutes in a different way that running does.
Now for the science of what running does to your glutes
Obi Obadike, from Ethical, tells us that actually your ‘glute’ is made up of three parts:
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
When you run, you’re exercising your whole leg – that’s why it’s so tiring! That’s why you’ll feel it everywhere when you don’t run for ages and then start running again.
Studies show running grows your glutes
There’s more. Loughborough University published a study in 2020. The headline was this:
Buttock size matters: Researchers reveal a large gluteus maximus is key for sprint speed and performance after examining the anatomy of elite athletes
The article explains that the study looked a range of different athletes, including spinters. And essentially, the sprinters do have better, stronger glutes. In fact, they did scans on the elite and sub elite athletes showing different aspects of the glutes.
Apparently, they are looking into understanding the differences with men and women in this way. And they’re also looking at how this changes between sprinters compared to longer distance runners.
That settles it. Running can definitely grow your glutes. Next question you’re probably wondering, can running give you abs?
