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Running is a popular form of exercise that improves your aerobic endurance and can help with weight loss. However, it is often questioned whether running helps or hinders muscle growth. Running can help build lower body muscles, but it depends on the type of run, the duration, and the intensity. For example, high-intensity, short-duration running workouts like HIIT can help build muscle, whereas long-distance running can cause muscle damage and hinder muscle growth. Additionally, proper nutrition and strength training are crucial components to consider when trying to build muscle.
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What You'll Learn
Running builds muscle when combined with weight training
Running is a popular form of exercise that provides many health benefits, including weight loss. It can also help build muscle, particularly in the lower body, but this depends on the intensity and duration of the runs. For example, high-intensity, short-duration running workouts like HIIT can help build muscle in the quadriceps and hamstrings. On the other hand, long-distance running can increase muscle protein breakdown (MPB) and hinder muscle growth.
Combining running with weight training can be beneficial for improving both cardio fitness and strength. Weight training helps build running-specific muscles, such as stronger calves, which can lead to more explosive propulsion during sprints. It also aids in injury prevention by strengthening muscles and connective tissues, improving neuromuscular coordination, and enhancing running economy. Additionally, lower-intensity endurance exercises help build the aerobic capacity of fast-twitch muscle cells and increase blood flow, aiding in recovery between intense strength training sessions.
To effectively combine running and weight training, it is important to consider the timing and intensity of workouts. During the off-season or early in the training cycle, focus more on building strength and muscle. As race day approaches, shift towards maintenance workouts to keep muscles strong without causing fatigue. Incorporate exercises targeting areas commonly injured by runners, such as IT bands, knees, and ankles. Start with lighter weights and gradually increase the intensity as your body adapts.
Proper nutrition is crucial when combining running and weight training to build muscle. Consuming adequate protein is essential, with experts recommending 0.64–0.91 grams of protein per pound (1.4–2 grams per kg) of body weight daily. Good sources of protein include meat, poultry, dairy, fish, eggs, soy, beans, and legumes. Carbohydrates are also important, especially for anaerobic exercises like sprinting, as diets low in carbs can impair performance.
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Long-distance running can cause muscle loss
Running is a popular form of exercise that can help improve your health in many ways. It can aid in weight loss, stress reduction, and improving bone health. However, the impact of running on muscle mass is a topic of discussion among fitness enthusiasts and professionals. So, does long-distance running cause muscle loss?
The relationship between running and muscle mass is complex and depends on various factors. Firstly, it's important to understand that muscle growth occurs when the body synthesizes more protein than it breaks down. Exercise, including running, stimulates muscle protein synthesis (MPS). However, the type of running can impact whether it leads to muscle growth or loss.
High-intensity, short-duration running, such as sprinting or interval training, is generally associated with muscle growth, particularly in the lower body, including the quadriceps and hamstrings. This type of running triggers anabolic processes, increases muscle protein synthesis, and leads to muscle hypertrophy. Research has shown that sprint interval training can result in a significant increase in lean body mass while also reducing body fat.
On the other hand, long-distance running can have a different effect on muscle mass. Prolonged aerobic exercise can significantly increase muscle protein breakdown (MPB) and hinder muscle growth. This is because, during long-distance running, the body relies more on burning muscle protein for fuel, especially when glycogen stores are depleted. This can occur when individuals engage in long runs without proper fueling or when they stack strength training and running workouts without adequate recovery.
Additionally, the body type and metabolic capabilities of an individual play a role in the impact of long-distance running on muscle mass. Some people may experience adverse outcomes if their runs exceed a certain duration, such as 45 minutes for ectomorphs. Too much aerobic exercise can also lower peak power and maximal speed. Therefore, it's important for runners to structure their running routines appropriately and incorporate complementary training methods to maintain or build muscle mass while reaping the benefits of long-distance running.
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High-intensity running builds muscle
Running can be an effective way to build muscle, especially when performed at high intensity. High-intensity interval training (HIIT) is a style of training that involves short, intense work periods performed between 80 and 95 percent of a person's maximum heart rate. This can be achieved through running and is known to build muscle.
In one study, 12 recreationally trained college students completed high-intensity interval training (HIIT) involving four sets of running at near maximum capacity for four minutes, followed by three minutes of active rest. After 10 weeks of HIIT workouts three times per week, they showed an 11% increase in the muscle fiber area of their quadriceps, compared to the control group. This suggests that high-intensity, short-duration running builds leg muscles, while long-distance running may cause muscle damage and hinder muscle growth.
High-intensity running workouts like HIIT can help build lower-body muscle, especially in the quadriceps and hamstrings. For example, a HIIT workout could consist of 45-second sprints at moderate intensity, separated by five minutes of walking or light jogging, repeated four times. These workouts can be modified based on comfort level and training experience, with rest times increased or decreased as needed.
In addition to the type of exercise, good nutrition is crucial for building muscle. Protein is essential, as it enhances the muscle-building process. Experts recommend consuming 0.64–0.91 grams of protein per pound (1.4–2 grams per kg) of body weight daily. Carbohydrates are also important, as they provide the body with energy, especially for anaerobic exercises like sprinting.
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Running improves bone health
Running is a great way to improve your bone health. It is a weight-bearing exercise that increases bone density, making your bones stronger and reducing the risk of bone diseases like arthritis and osteoporosis later in life.
The benefits of running for bone health are twofold. Firstly, running is a weight-bearing exercise, which means that it puts stress on your bones. This stress stimulates bone formation, increasing bone density over time. Secondly, running increases the concentration of bone-building hormones and enzymes such as calcitonin, parathyroid hormone, and vitamin D. This leads to increased calcium uptake by the bones, further enhancing bone density.
The effect of running on bone health has been studied extensively, and the results are promising. One study found that long-distance running at the club level increased bone formation markers without causing any harmful effects on bone properties. Another study reported that moderate exercise, such as running, increased bone mass. These findings suggest that running can be an effective way to improve bone health.
However, it is important to note that excessive running or overtraining can have negative consequences for bone health. Overtraining can create a catabolic, or bone-thinning, profile in runners, leading to bone weakness and even stress fractures. Therefore, it is essential to increase running distances and workloads gradually and sustain a healthy mileage per week, which falls between 12 and 19 miles, or 20 to 30 kilometres.
Additionally, combining running with strength training can further enhance bone health. Strength training helps to strengthen muscles and connective tissues, preventing injuries and improving running performance. It is also important to maintain a balanced diet rich in calcium, vitamin D, and other essential nutrients to support bone health.
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Running can help fight age-related muscle loss
Age-related muscle loss, known as sarcopenia, is a natural part of aging. Typically, people begin to lose muscle mass after the age of 30, losing 3-5% per decade. This loss of muscle can lead to greater weakness and less mobility, increasing the risk of falls and fractures. However, running can help fight this age-related muscle loss.
High-intensity, short-duration running workouts like HIIT can help build lower body muscle, particularly in the quadriceps and hamstrings. For example, a study involving 12 recreationally trained college students showed an almost 11% increase in muscle fiber area in the quadriceps after 10 weeks of HIIT workouts three times a week. Similarly, sprinting and other forms of high-intensity running can also build muscle.
To effectively build muscle through running, it is essential to have adequate nutrition, especially protein. Protein is crucial in the muscle-building process, as the body breaks it down into amino acids used to build muscle. Consuming 0.64-0.91 grams of protein per pound of body weight daily is recommended to support muscle gain. Good sources of protein include meat, poultry, dairy, fish, eggs, soy, beans, and legumes.
Additionally, combining running with strength training can be beneficial. While strength training alone can burn muscle glycogen, combining it with running can improve overall muscle strength and performance. For instance, a Norwegian study found that maximal strength training, such as half-squats, improved running economy and increased time to exhaustion in distance runners.
It is worth noting that long-distance running can hinder muscle growth by significantly increasing muscle protein breakdown (MPB). Therefore, it is crucial to balance running with proper nutrition and complementary training to maintain and build muscle mass effectively.
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Frequently asked questions
Running can deplete muscle if you are in a glycogen-depleted state. This can occur if you are on a low-carb diet, or if you are running first thing in the morning before you have eaten. However, running can also build muscle, especially in the lower body, if you are adequately fuelled.
Eat a carbohydrate-rich snack before a morning run, such as oatmeal, a banana, dried fruit, toast with butter and honey, or an energy bar. Make sure you are getting enough calories and protein to support muscle building.
Running can do both. Long-distance running can deplete muscle, whereas high-intensity, short-duration running can build muscle.
High-intensity interval training (HIIT) and sprinting can build muscle.
