5 Home-Based Alternatives to Support Your Daily Run
Published on: Feb. 3, 2026, 6 a.m. | Source: The Indian Express
While running 5 km daily is an excellent habit for cardiovascular health and fat loss, it primarily builds stamina rather than significant muscle mass. Dr. Sarang Deshpande, an orthopedic consultant, explains that muscles require progressive resistance to grow, whereas running encourages the body to become more efficient and lean. To achieve a visibly muscular physique without a gym, individuals must incorporate resistance through bodyweight exercises—such as pushups, squats, and pull-ups—or tools like resistance bands for at least 3 to 4 days a week. This balanced approach, paired with a high-protein diet for tissue repair, not only enhances muscle definition but also protects the joints and improves overall running efficiency.
