Freeletics Running: I’d like to build muscle. Isn’t running counterproductive?

In general, all kinds of running benefit the body with no negative effects overall.  Nevertheless, many people are afraid that running will cause them to lose muscle mass. It always depends however what kind of muscle fibers are trained when running. That in turn depends on intensity and duration.

Sprints actually stimulate muscle growth as explosive movements at peak performance encourage the release of growth hormones and place extreme demands on muscle fibers, which increases muscular volume.

Endurance runs of five kilometers or more place demands upon red muscle fibers, as energy is primarily obtained aerobically over these distances. Nonetheless even endurance running won’t cause muscle wastage if sufficient alternative energy sources are available. The most important factor in building muscle is always a balanced diet that is rich in all necessary nutrients. Moreover exercises and workouts signal to the body that muscles are needed and the body will therefore ensure muscular tissue is preserved. The positive effects of endurance running are so strong that they cause a range of systems throughout the body to be optimized, thereby helping indirectly with gaining and maintaining muscle.

Take part of the discussion

  • Nuno Godinho


    You said that “In general, all kinds of running benefit the body with no negative effects overall.” but I’ve been hearing and reading that it can actually be bad for your joints.

    I have knee problems and every time I commit myself to do some endurance running I end up either having to stop half way through or feel pain for some days. And this pain gets worse the more I run.

    Also, I’ve been hearing that physiotherapy clinics are getting more and more patients since running became fashionable again.

    Having problems in my left knee I fear that some high impact Freeletics exercises – particularly running – can negatively affect my health and performance.

    The book “Body By Science” says this about running:
    “Thousands of activities are popularly thought of as exercise, ranging from walking and running to calisthenics, weight training, and yoga. However, many of these activities do not qualify as exercise by our definition, either because they are inefficient at stimulating the mechanical and metabolic adaptations necessary to benefit the fitness (and, to a large extent, the health) of our bodies or because their continued performance results in an undermining of bodily health.”

    Can you advise me on this?


    • nocode


      Balance is matter what any exercise can cause injuries, sometimes even when you are doing them perfectly,that’s why we see Olympic athletes getting injured or football players. If you have knee problems speak with the doctor in the first place to see if running is any good for you, if yes, invest in good pair of running shoes, as we say in Portugal,sapatilhas ou tenis…and then “lose” some time investigations in the internet running methods to minimize joint impact. This is my advice having a broken tibias head and since I’ve done this I started running. Knowing you limitations help but sometimes the limitation is in our head those are the hard ones. Listen to your body not you head.

      Força nisso Nuno

      • Nuno Godinho

        That’s a great piece of advice!

        Obrigado 😉

    • Raymond C


      Your body adapts over time to the stresses placed on it. With any physical activity, you have to build up slowly and with the strictest attention to form. Even then, injuries are still possible. If your doctor clears you on running, you could get fitted at a running speciality store. They have tests they can do to ensure you get a proper running shoe for you.

      • Nuno Godinho

        Thank you. Understood.

  • Kay Butler

    Can the freeletics running be done on an inside track?