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How you run makes the difference. Sprints and interval training can improve your strength gains and increase cardiovascular fitness. Track and field sprinters have great fitness levels and can be muscular as well. Slow, long-distance running can slow down your strength
and hypertrophy gains. The constant pounding breaks down muscle fibre – hence, marathon runners are usually lean. If you’re new to training, your legs will be sore. Light aerobic activity can help to relieve the soreness. If you’re still sore after a week, you may need to take a longer break between workouts or improve your post-workout nutrition.