7 Min
Zuletzt aktualisiert am 29.04.2026
Jogging is one of the most popular sports overall – and for good reason. It is simple, effective, and can be done almost anywhere. Also, it is practically a full-body workout. However, the fitness world is divided on one point:
While some wonder: Which muscles are trained when jogging?
Others ask: Why should you build muscles while jogging? Running is actually considered an endurance sport, not strength training?!
No matter which team you belong to – we get to the bottom of it. What exactly does jogging do?
Your knowledge to go: Which muscles are trained when jogging?
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Jogging has many Health benefits: You strengthen your cardiovascular system, do something good for your psyche, boost your metabolism, and much more.
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Jogging is considered Endurance sport, muscles are still trained in the process.
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Jogging does not lead to a bodybuilder body, but the Body is shaped and toned.
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The Muscles used When jogging, the leg muscles, the muscles in the hips & buttocks, the core, and the arms & shoulders are trained. Additionally, the smaller muscles in the feet are also trained.
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A Combination of jogging & strength training is the perfect mix of endurance and muscle training.
What exactly is jogging?
Okay, everyone knows the word and uses it daily. But what exactly is jogging and what is the difference between jogging and running?
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Jogging: Rather slow "running," focus is on health awareness → more relaxed
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Running: Rather fast "running," focus is usually on goals like distances, times, etc. → more intense
Jogging is basically running, but a somewhat slower, more relaxed form of it. Sure, jogging is not really comparable to an evening on the sofa, but compared to running, it is definitely more relaxed.
So, now we know what jogging is! But which muscles are trained when jogging?
Overview: Which muscles are trained when jogging?
So let's get to the question of questions: Jogging for muscle building? Of course, jogging is primarily an endurance sport. Still, muscles are also trained and shaped in the process. Regular jogging can really lead to muscle growth in legs & more. However, a bodybuilder biceps is unfortunately not possible – strength training is needed for that. A Protein-rich diet With enough protein, it can contribute to muscle building.
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When jogging – probably not very surprisingly – mainly the muscles of your lower body are trained. But other muscle groups are also trained directly or indirectly.
So: Which muscles are trained when jogging?
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Legs: The legs do the main work while jogging!
→ Quadriceps (front of the thighs)
→ Hamstrings
→ Calves -
Hips & glutes: The hip flexor is the muscle that lifts your legs
→ Butt
→ Hip flexors -
Core: The core is super important for your stability while jogging! It stabilizes your entire body.
→ Abdomen
→ Back -
Arms & shoulders: The arms usually swing while jogging and the muscles are activated.
So is jogging good for the butt? Yes! And jogging also works on the abdominal muscles. A little full-body workout, so to speak! But for many, that’s not the reason why they jog. Let’s move away from the question of which muscles are trained when jogging and look at the sport holistically.
Jogging | The benefits
Jogging has numerous benefits and can be really good for your body. What muscles are trained when jogging?
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muscle growth from jogging: You already know which muscles are trained when jogging. Jogging keeps your muscles fit and can be a real workout especially for legs & butt – many even get Muscle soreness.
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Positive impact on Metabolismstimulates fat burning and boosts your metabolism significantly.
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This Cardiovascular system is strengthened and gets things moving: blood pressure & blood values can improve.
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Improved mental healthSpending time jogging outdoors in the fresh air is really good for all of us! Jogging can release mood-enhancing hormones – and that can improve your overall mood. Of course, this doesn’t work if you’re running on a treadmill at the gym! ;)
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Better balance in lifeMany athletes report that they simply feel better in life, more balanced and happier when they go jogging regularly.
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Effect on body weight: Many expect a change in figure from jogging. And indeed, you can lose body weight through jogging because calories are burned and body composition can change. Regular running can help prevent or reduce overweight. How long you need to jog to lose weight is individual, though.
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More energy in everyday life: Endurance and general fitness are trained. This also benefits you in everyday life (climbing stairs, carrying shopping bags, etc.). Because which muscles are also trained while jogging? The legs! So stairs will soon no longer be a challenge.
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Overall health can improve: Regular exercise also affects the immune system. Bye bye cold season!
And not to forget: lack of exercise is one of the main causes of many diseases. -
Less stress: Exercise reduces stress and many even report that they can sleep better when they get enough exercise.
Jogging | The disadvantages
Like everything in life, jogging can of course also have disadvantages for you. For example, if you already have knee problems or are predisposed in this area, jogging can cause your knees to hurt. Also, incorrect running technique can strain your body, especially your musculoskeletal system. Therefore, it is important to always pay close attention to your body's signals and seek professional help if you experience pain or problems. Of course, the right equipment is also necessary! You don't need running shoes that cost 150 euros, but going jogging in last year's sandals is probably not the best idea either.
Please also keep in mind that jogging is strenuous for your body – so give your body enough rest and recovery breaks, especially if you have muscle soreness or are training a lot otherwise. By the way, if you get muscle soreness, you can clearly feel which muscles are being trained while jogging. ;)
Is jogging healthy or unhealthy? Jogging can have positive effects on your body if you do it right! Tips like these are simply sensible so that no one hops on the treadmill and jogs for 10 hours "because it’s healthy." Usually, the benefits clearly outweigh the drawbacks! And when you look at which muscles are trained by jogging and what else jogging does, it makes sense.
Strength training and jogging | The best combination
Want to combine jogging and strength training? Great idea! The two sports complement each other in their benefits for your body.
During strength training, you actively work on muscle building, while jogging benefits some muscles, but especially your cardiovascular system and your endurance. While many focus mainly on the upper body during strength training, we know which muscles are trained when jogging: mainly the lower body! Perfect!
With a combination, you cover both strength training and endurance sports and give your body the best foundation to stay healthy and fit. And you also follow the national exercise recommendations. You can find more about this in our article: How often should you exercise per week?
But how do you best combine the two sports?
You can either strictly separate them and go jogging one day, while going to the gym the next. This is especially suitable if you want to perform both sports very intensively. Doing both on the same day can otherwise be too much for your muscles. Especially if the answer to "Which muscles are trained when jogging and which are worked out in the gym today?" is legs!
Or you do exactly that and plan jogging and strength training on the same day – provided it’s not too much for you and you have enough energy for both. You can either train in the morning and afternoon or, as many like to do, jog to or from the gym. But please make sure you don’t overdo it and don’t push your body too hard.
My personal motto is: Jogging after strength training? No thanks! After a strenuous gym workout, I certainly wouldn’t have the energy to jog home with clean form. And after a run to the gym, I would only have to look at the weights there and would give up.
But as always: You do you!
Conclusion
Jogging is much more than endurance training – even if skeptics like to say: Jogging? Which muscles are trained when jogging?! If you have read carefully, you can now easily answer the question of which muscles are trained when jogging – if not, feel free to read again!
What is very important to us: Often you read on the internet about "1 month jogging – before and after" comparisons or pictures are shown under the motto "Jogging – body before and after." And although we understand that this gives many a reference point and motivation, we consciously refrain from such photos, because bodies are simply individual. While some see big differences in their body after one month, it simply takes longer for others. Everyone has a different starting point, different possibilities, and a different metabolism – comparisons with others therefore do not necessarily show your own reality.
Vetains tip: Always compare yourself with yourself and observe how your body changes. Also keep track of your progress and make your own before-and-after picture. And from that, you can clearly see the answer to the question "Which muscles are trained when jogging?"
Do you have questions? Then feel free to write me one Email – I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
Literature & Sources
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Federal Centre for Health Education (Ed.) (2006). National recommendations for exercise and exercise promotion. In: Research and Practice in Health Promotion, Special Issue 03.
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Herbert Steffny (2018). Optimal running training.
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Repenning, S.; Meyrahn, F.; An der Heiden, I.; Ahlert, G. & Preuß, H. (2020). The contribution of sports to meeting the WHO recommendations for physical activity.
