How to Get a Bigger Butt from Running

Running in humans is associated with improved health and life expectancy.

When you think about runners, the kind of body type that probably automatically comes to mind is slender and thin, and you may not imagine them having many curves. Running can assist people in losing weight, staying in shape and improving body composition. Research suggests that the person of average weight will burn approximately 100 calories per mile run. Running increases one’s metabolism, even after running; one will continue to burn an increased level of calories for a short time after the run.

Running regularly is actually one of the most effective ways to strengthen your glute muscles and build your booty.



Outside of your control when it comes to booty size are your genetics. Depending on the size of your frame and where your body tends to store fat, running will affect you in different ways. If you’re a woman with a pear shape, it will probably help you burn excess fat around your bottom. If you’re a tall, lean ectomorph, your butt may get a boost in size from running. In the end, running will make you healthier, stronger and fitter.


Weight Loss

As mentioned earlier, running is one of the most efficient ways to increase calorie burn and lose weight.

Depending on your fitness level you can burn as much as 1000 cal in a single hour of running.

To maintain your health, the Centers for Disease Control and Prevention recommends that an adult do either 150 minutes of moderately intense activity, such as brisk walking, or 75 minutes of rigorous cardio, such as running, per week. Performing longer runs of up to 60 minutes on a daily basis or at least double the centers’ weekly recommendation of cardiovascular activity can help to burn excess fat all over your body, which can include your buttocks. In concert with endurance runs, you’ll need to follow a balanced nutritional plan that induces a calorie deficit. Losing a pound per week requires a 500-calorie deficit per day.


HIIT Running for Bigger Butt

One good example of HIIT running is running uphill, as it will require greater strength and push-off from the ground, then just running on the flat ground.

Doing this compound movement will definitely work your thighs and booty muscles. You basically challenge the lower body muscles by going up an inclined hill.

Especially when doing repeated sprints up a short steep hill as opposed to just going over slower, longer runs off the hilly terrain. The point is, the steeper the hill is, the more growth you’ll see in your muscles.


Sprinting for Bigger Butt

When you jog or run, it does very little for your butt and it’s not as effective as sprinting.

The reason why it works so well is because it’s an explosive movement that fosters the quick yet hard contractions of your butt muscles.

As opposed to other activities, when you sprint it will improve your overall lower body muscles.

It’s something that anyone with an average fitness level can do and improve.


Bigger Buttocks on a Beach

Running on sand is similar to running with ankle weights. You can boost the load of a run and build your glutes. Belgium-based researchers found that running on sand requires 1.6 times more energy than running on a hard surface, such as pavement. Your butt has to work harder to plant your feet, displace sand and then lift your feet back up. Sand also poses an unstable surface, which increases the intensity of the workout and activates your core musculature.


Brief Bursts for Rocket Burn

A training method in which you perform short bursts of high-intensity exercise followed by periods of active rest can crank up your metabolism and burn more calories. For example, a high-intensity interval workout can consist of 20 to 30 minutes of 15-second sprints on a treadmill at an intensity level of 8. Follow each sprint with a 30-second recovery period of leisurely running at an intensity level of 4 or 5. Do five to 10 minutes of light cardio to warm-up and prevent injury. While this type of training can help to trim your butt and requires less time, avoid it if you have any heart issues or are just starting a fitness regimen.

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