Blog Fitness Fitness Tips Does Running Make Your Butt Bigger? Sculpt Your Perfect Peach

Does Running Make Your Butt Bigger? Sculpt Your Perfect Peach

Does Running Make Your Butt Bigger

People go out of their way to sculpt a fit and strong body that would have a head-turning effect on everyone around them. They do different sets of exercises that focus on certain parts of the body and try to combine them in such a way that all muscles would look balanced and equally developed. Well, running is a prime example of a heart-pumping calorie-blasting full-body exercise. Besides an endless list of health benefits that comes along with it, running can make you an all-around fitter and stronger person. But does running make your butt bigger you may ask? And the answer to this question you will find out in this article, alongside with how exactly running affects your body, what techniques can help you reach your goal and what tips can make this process faster and easier.


How Running Affects Your Body?

It’s common knowledge that running is highly beneficial for your health and body. Regular running can help you shed pounds, strengthen your muscles, and prevent the occurrence of different diseases, such as metabolic syndrome, type 2 diabetes, certain cancers, and cardiovascular diseases (3). Here is what else one run a day can do for you:

  • Boost Your Immune System
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Running can reinforce your immune response, therefore guarding you from a lot of different diseases and minimizing your chances of contracting a cold that could throw your life and health off balance (2).


  • Improve Sleep And Mental Health

Studies show that regular running can help you fight and reduce the risk of depression, while improving your mood, mental health, and relieving stress (1).

  • Slow Down The Process Of Aging

The experiment conducted by the University of Colorado-Boulder and Humboldt State University has proven that running for half an hour at least three times a week for elderly people is times more effective than walking, and may help to “reverse” the process of aging (5).

  • Boost Your Brain

Researchers state that running affects your hippocampus, improving your memory and ability to learn (4, 8).

  • Improve Longevity

Running can not only slow the aging process to a crawl, but can also increase your lifespan. A daily one-hour run can add 3-6 years to your life (6, 7).

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Does Running Make Your Butt Bigger?

The answer to this question is yes, but not always. Depending on the technique, running can either add volume to your behind, or the opposite – make it skinnier. People who are hell-bent on losing some junk from their trunk often try running, however, without a proper carefully planned routine, they are more likely to decrease their muscle mass instead of fat. So, before jumping on the treadmill or circling around your neighborhood until your lungs give out, you need to map out your workout, keeping in mind the goal you want to accomplish. 

Read More: Running For Weight Loss Interval Training: Get Yourself Up ‘N Moving!

Running Tips To Make Your Booty Pop

As it becomes clear from the previous paragraph, running aimlessly won’t make your booty pop. There are certain techniques and tips that engage your glutes, promoting the development of your buttocks. So, if you want a peach-like booty, here are some running tips that will help you reach that goal:

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Uphill Running

Running uphill is one of the most effective ways to make your bottom round and bouncy. When you run uphill, you involve your gluteal muscles at a greater range, as your thigh rises higher and at a wider angle than during the usual horizontal running. Therefore, your muscles are getting tighter and stronger, and grow in volume. Running at a higher speed and in intervals up the steep hill increases the effect. Perform one or two 10-second sprints up the hill, walking downhill after each, in order to minimize the impact on your knees. Each week add one more uphill sprint, until you reach an eight-sprints set.

If you live in a big city and there are no hills nearby, fear not, there still is a similar type of steep surface that can be used for running. Running up and down the stairs instead of a hill, can bring a similar result.

does running make your butt bigger


If your goal is a bubble butt, then forget about the slow long-distance running. Of course, you are allowed to run slowly, but only to warm-up or rest. Try to fit as many short sprints into your training, as possible. When you run quickly but with short intervals, your muscles alternate between flexing and relaxing, promoting their development and increasing in volumes.

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Increased Weight

When you add some weight while running, you significantly improve the result, burning more calories and promoting faster muscle growth. Doing so you increase the amount of resistance and effort. Like in weightlifting, the heavier the weight – the stronger and bigger your muscles become.

Running On Sand

An unstable surface on which you run increases the resistance and therefore doubles the muscle work. Running on the beach can add to your perky behind while strengthening your whole body.


There really is a huge number of pros of running. It has all you can possibly want from a physical activity. Does it make you healthier? Yes, in moderation, running can become one of the most natural ways of strengthening your body and health. Can it help you melt fat? Yes, and quite efficiently. Can it help you support your target weight? Of course, incorporating it into your daily routine can be a great decision, that will preserve your toned body. Does running make your butt bigger? Yes, certain running techniques are especially effective at creating that bootylicious effect. So, consult with a specialist, and get down to running starting today!

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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Exercise and Depression (2020,
  2. Exercise and the Common Cold (2020,
  3. Is it good to run every day? (2020,
  4. Running Boosts Brainpower (2010,
  5. Running for exercise ‘slows the aging process’ (2014,
  6. Running is Good — Moving is Great (2015,
  7. Running just 5-10 minutes a day could increase life expectancy (2014,
  8. Running may protect your memory from stress (2018,