Building Lean Muscle and Strength with Running

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building lean muscle

Running to Build Lean Muscle and Strength

Locomotion movements like walking and running are the functional blueprint that the body was designed around.

Therefore, applying a strength building mindset to these movements not only strengthens muscles, but it also strengthens and builds muscles the way they were designed to function.

Like with any strength and muscle building program a resistance must be applied in order for muscles to adapt.

Keys to Building Lean Muscle and Strength

No Hanging On

Build Lean MuscleFlat Quantum Bands allow unlimited resistance to be directly attached to the body at various points to influence specific muscles.

Bands can be attached to the arms, ankles, thighs, shoulders and to the hips, which we know is the body’s power center.

By attaching bands directly to the body it allows any variation of locomotion to be performed naturally without the concern for having to hold or carry a weight.

Heavy Resistance Locomotion Days

Another key to building lean muscle with locomotion patterns is being able to apply a variable resistance that, in turn, creates different adaptive influences to the muscle.

Once again, resistance bands allow this to occur by providing a 40lb variance in resistance per band as well as providing 5 or 6 different levels of band resistance. As a result, programs can have both heavy and light resistance days.

Muscle Specific Training

Building Lean MuscleThe next key to building muscle with locomotion is being able to apply different movement patterns that, in turn, hit different muscles groups.

For example, shuffling will drive lateral hip strength while crawling will develop shoulder and core strength. Fortunately, applying band resistance to these movements is very easy to do.

Decreasing Joint Trauma

Unfortunately, for many older individuals, running has become an activity of the past. This is mainly due to joint related wear and tear occurring from the constant influence of ground reaction forces that create joint compression trauma.

It is a natural part of what happens with the active aging body. Fortunately, resistance bands decrease ground reaction forces allowing many non-runners or previous runners the opportunity to use running as a strength training tool.

What’s even more exciting is that very often as these individuals begin to regain their locomotion strength, they are able to return back to actual running without bands.


Locomotion like any other movement is driven by muscles that, if challenged with a resistance, will increase strength and definition. As a result, locomotion patterns that are typically looked upon as cardio based movements can be used to develop strength and build lean muscle mass if resistance is applied.

Fortunately, resistance bands provide an unlimited resistance that can be applied to the body while performing any locomotion drill without having to alter normal patterns of movement.

Therefore, locomotion patterns can now be used to not only increase cardiovascular efficiency but also increase muscle strength and definition.