The invention discloses a muscle outbreak training and protecting device for sports running. The device is characterized in that a leg training mechanism is arranged at the top of a mounting base, and comprises fixing plates, rotating shafts, a supporting frame, supporting plates, sponge pads, a training box, guide grooves, a rotating box, a rotating column, fixing boxes, a connecting rod, a pedal plate, mounting plates, reset springs, through grooves, fluctuation springs, connecting plates, baffles, clamping blocks, up-down moving notches, limiting notches and sliding buckles. According to the invention, the training box is fixed at the bottom end of the supporting frame, the mounting plates are fixed to the two sides of the training box to fix the reset springs, the pedal plate is treaded to drive the connecting rods to move, and the guide grooves are formed in the two sides of the training box to enable the connecting rods to slide in the guide grooves, so that the leg raising action in the running process is simulated, an athlete can form muscle memory conveniently, the safety of the athlete in the training process is protected, and the safety of the device is improved.