Does Running Give You a Bigger Butt?

To achieve a strong and fit body, people often go for different sets of exercises focusing on certain body parts. We also combine them to make sure all muscles are balanced and equally developed. Running is one of the most common full-body exercises people choose thanks to its numerous health benefits. But does running make your butt bigger as people often recommend? Continue your reading to get an answer as well as learn how it affects your body, what techniques, and tips for better results.

Effects of running to your body

Everybody knows how beneficial running is to our health and body. Some of the benefits to name are to lose weight, strengthen muscles, and prevent some diseases such as type 2 diabetes, metabolic syndrome, cardiovascular diseases, and certain cancers. In addition, one run a day keeps a doctor away by:

  • Boosting the immune system

Running circulates protective cells through the body faster in order to prevent a lot of different diseases as well as minimize your risks of contracting a cold.

  • Improving sleep quality as well as mental health

Regular light or moderate running helps you cope with and reduce the risk of depression. At the same time, it also helps boost your mood, mental health, and relieve stress.

  • Slowing down aging

According to the two universities of Colorado-Boulder and Humboldt State, elderly people who run for half an hour a day, at least 3 days a week, may stay younger for longer.

  • Increase brain function

According to researchers, regular running also positively affects your hippocampus, boosting both your memory and learning abilities.

  • Improving longevity

Apart from its anti-aging effect, running can also increase your life expectancy. Add 3 – 6 years to your lifespan by running one hour a day.

Does running give you a bigger butt?

If you add running into your workout list for a bigger butt, you’re on the right path, but not always. Running can be a two-edged sword if you don’t follow the right technique. It can add volume to your butt, but it can also make it skinnier. Without a proper carefully planned routine, you might lose your muscle mass!

Running tips

As pointed out above, running aimlessly might do more harm than good. Take notes of these techniques and tips to make sure that your glutes are engaged and your booty is going to pop:

Uphill running

For a round and bouncy bottom, one of your safest bets is to run uphill. The slope of a hill forces your muscles to work at a greater range, hence making them tighter and stronger, and grow in volume.

Start with one or two short sprints (about 10 seconds) up the hill. To minimize the impact on your knees, walk downhill after each sprint. Add one more sprint every week until you reach a set of 8.

If there are no hills in your neighborhood, try to find a similar type of steep surface, such as the stairs.


If you aim for a bubble butt, do short sprints instead of slow long-distance running. A short but fast run will make your muscles alternate between flexing and relaxing, boosting their growth and also increasing the size.

Add more weight

To significantly improve the result, add more weight to your running. By doing so, you can burn more calories while promoting faster muscle growth. The more weight is added, the more resistance and effort are increased.

Running on sand

To increase the resistance as well as double the muscle work, choose an unstable surface. A run on the beach will help you achieve both your perky bum and body strength.


There is no doubt an endless list of running benefits. It can offer everything you possibly need from physical activity. It makes you healthier, helps you lose fat, supports your target weight, and creates a bootylicious effect. So, read our blog carefully, consult a physician if needed, and start to put on your sporty shoes!

However, please keep it in mind that this blog is for general informational purposes only and does not constitute professional advice. Therefore, do not make any decision solely based on the information presented in the blog.