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Running is a popular form of cardio exercise, often taken up by those looking to improve their cardiovascular health and fitness. However, many runners are concerned about the impact of running on their muscle mass. While running is generally associated with muscle loss, it is possible to maintain muscle mass while running, and even build muscle in certain cases. The impact of running on muscle mass depends on various factors, including the type of running, the runner's diet, and their overall fitness goals.
| Characteristics | Values |
|---|---|
| Running builds muscle | Yes, but only to a certain point. Running builds lower body muscles, especially in the legs and glutes. |
| Types of running that build muscle | High-intensity, short-duration running, such as sprinting and HIIT workouts. |
| Types of running that don't build muscle | Long-distance running can cause muscle damage and hinder muscle growth. |
| Nutrition | A well-balanced diet with sufficient calories and protein is important for building and maintaining muscle mass. |
| Calories | A caloric surplus is needed to build muscle, while a caloric deficit leads to muscle loss. |
| Protein | Protein is essential for muscle growth and repair. It is recommended to consume 0.64–0.91 grams of protein per pound of body weight daily. |
| Carbohydrates | Carbohydrates are the body's preferred energy source for anaerobic exercises like sprinting. Low-carb diets can lead to premature glycogen depletion during runs. |
| Recovery | Proper recovery, including rest and nutrition, is crucial for maintaining muscle mass while running. |
| Strength training | Incorporating strength training and weight training can help build and maintain muscle mass while running. |
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What You'll Learn
Running builds muscle, but only to a certain point
Running is a great form of exercise that can help improve your physical and mental health. It can also help build muscle, but only to a certain extent.
When you run, your body enters a catabolic state, where it tries to rid itself of any unnecessary weight, including muscle, to increase speed and efficiency. This is especially true for long-distance running, which can significantly increase muscle protein breakdown (MPB) and hinder muscle growth.
However, high-intensity, short-duration running, such as sprinting or hill sprints, can help build lower body muscle, particularly in the quadriceps, hamstrings, glutes, and calves. This type of running increases muscle activation and strengthens the legs. Studies have shown that high-intensity interval training (HIIT) can lead to an increase in muscle fibre area in the quadriceps.
To build muscle through running, it is important to consume a balanced diet with adequate calories and protein. A slight caloric surplus, along with strength training, can help support muscle growth. Additionally, proper nutrition, including sufficient protein intake, can help prevent muscle loss.
While running can build muscle to a certain point, it may not be the most effective method for significant muscle growth. Strength training and resistance exercises are often recommended for more targeted and pronounced muscle development.
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Running long distances can cause muscle loss
Long-distance running is an endurance activity that relies on the aerobic energy system for fuel. This means that the body primarily uses glycogen and fat stores for energy during a run. However, if these fuel stores are insufficient, the body may break down muscle cells for energy, leading to muscle loss. This process, known as gluconeogenesis, occurs when there is a lack of calories or fuel for the body to use.
Additionally, long-distance running can significantly increase muscle protein breakdown (MPB), which can hinder muscle growth. In a study of male amateur runners, those who ran longer distances experienced increased markers of muscle damage that remained elevated even days after the run. This suggests that while high-intensity, short-duration running builds leg muscles, long-distance running may cause muscle damage and inhibit muscle growth.
To prevent muscle loss while running long distances, it is crucial to maintain proper nutrition and calorie intake. Ensuring that your body has enough fuel and the right nutrients, especially protein, can help support muscle growth and prevent muscle breakdown. Incorporating strength and resistance training along with running can also improve muscle mass and endurance capacity.
In summary, while running long distances can cause muscle loss, it is preventable by adopting a well-rounded approach that includes proper nutrition, sufficient calorie intake, and complementary forms of exercise such as strength training and high-intensity interval training (HIIT). By balancing your running routine with these factors, you can maintain and even improve your muscle mass.
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Running sprints and HIIT workouts can help build muscle
Running sprints and HIIT workouts can effectively help build muscle and are considered some of the most intense forms of working out. Sprinting is an anaerobic exercise that uses quick bursts of speed at maximum intensity, with ample recovery periods per session. It gets your heart pumping and helps build strength and endurance.
Sprinting is an excellent way to build lower body muscles, especially in the quadriceps and hamstrings (back of the thigh). It also helps build Instagram-worthy glutes and calves. Unlike long-distance running, which can lead to muscle damage and hinder muscle growth, sprinting at high intensity over short distances stimulates muscle growth. The more you sprint, the stronger and bigger these muscles become.
HIIT workouts, or high-intensity interval training, are designed to burn fat and build muscle fast by stressing muscles more than other workouts. They include short bursts of intense activity, typically lasting 15 seconds to 4 minutes, followed by quick recovery periods. HIIT can be performed with a variety of exercises, including sprinting, and can be done on a treadmill, with bodyweight, or using equipment like a stationary bike, kettlebells, or dumbbells.
Research has shown that HIIT workouts can lead to an increase in muscle fiber area in the quadriceps, with participants showing an 11% increase after 10 weeks of HIIT workouts three times per week. Additionally, HIIT workouts can help burn more calories and fat, even after the workout is finished, and may contribute to improved health by lowering blood pressure and heart rate.
However, it is important to note that both sprinting and HIIT workouts can lead to injuries if not performed properly. It is crucial to ensure your body is adequately prepared for such high-intensity exercises and to gradually increase the intensity and duration of workouts to avoid potential harm.
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Running and strength training can be balanced with the right diet
Running and strength training can be effectively combined, and the right diet can help you get the most out of both.
Running can help build lower body muscles, particularly in the legs and hips, but this depends on the intensity and duration of your runs. High-intensity interval training (HIIT) workouts, for example, can increase muscle growth, while long-distance running may hinder it. To build muscle, your body needs to synthesize more protein than it breaks down, and exercise stimulates this process. A diet rich in protein is essential to enhancing muscle growth, with good sources including meat, poultry, dairy, fish, eggs, soy, beans, and legumes.
Additionally, strength training can improve your running form, making you less prone to injuries. It can also help you build running-specific muscles, such as stronger calves, which will lead to more explosive propulsion and faster sprinting.
To balance running and strength training, it is recommended to have specific days dedicated to each, with adequate rest in between. A balanced week might include three days of running, two days of strength training, and two days of rest or active recovery. It is important to space out intense workouts and allow for proper recovery.
Furthermore, caloric intake plays a crucial role in maintaining or increasing muscle mass. A caloric surplus is necessary for gaining tissue, while a deficit leads to tissue loss. Therefore, ensuring your caloric intake matches your energy expenditure is vital to maintaining muscle mass while running.
In conclusion, by incorporating strength training into your routine, focusing on a protein-rich diet, and maintaining appropriate caloric intake, you can effectively balance running and strength training while supporting muscle growth and overall fitness.
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Running is a great way to improve cardiovascular health
However, it is important to note that running long distances can potentially lead to a loss of muscle mass if not done correctly. This is because the body tries to rid itself of any unnecessary weight, including muscle, to improve running efficiency. Additionally, long-distance running can significantly increase muscle protein breakdown (MPB), hindering muscle growth.
To maintain or build muscle mass while running, it is crucial to consume sufficient calories and protein. A slight caloric surplus, along with adequate protein intake, can help support muscle growth and prevent muscle loss. High-intensity interval training (HIIT) and sprinting are recommended for building and maintaining muscle mass, as they increase muscle activation and strengthen the legs.
Furthermore, incorporating strength training and resistance exercises can help maintain muscle mass while improving cardiovascular health through running. It is also important to rest and recover adequately between runs and strength training sessions to avoid over-exertion and potential injury.
In summary, running can be an excellent way to improve cardiovascular health, and by following the above guidelines, it is possible to maintain and even build muscle mass while enjoying the benefits of running.
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Frequently asked questions
Running can help maintain muscle as long as your calories are matched and the right type of cardio is used. Running long distances can chip away at muscle if the overall caloric intake is not matched. Running sprints or high-intensity interval training (HIIT) may help maintain or even increase muscle mass.
High-intensity, short-duration running like sprinting and HIIT may build muscle, while long-distance running may hinder it. Running with elevation changes, like hills, can also help build muscle.
To maintain muscle, your calorie intake should be at a "maintenance" level where your body weight, body fat, and muscle mass stay stagnant. To build muscle mass, you need a slight surplus of calories. Most experts recommend eating about 10 to 15% more calories per day than your body needs to maintain your weight.
To maintain muscle while running, it is important to consume adequate protein. Good sources of protein include meat, poultry, dairy, fish, eggs, soy, beans, and legumes. You can also incorporate strength training into your routine, such as lunges, knee raises, and push-ups.
