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Running is a popular form of exercise that can help improve health, reduce stress, and promote weight loss. While it is a great way to stay active, some people worry that running may cause muscle loss. So, does running remove muscle? The answer is not so straightforward and depends on various factors such as nutrition, training intensity, and individual metabolic conditions. While running can burn muscle protein, the amount burned during a run is usually minimal and does not cause significant muscle loss unless the body is in a glycogen-depleted state. In fact, research suggests that running can help build lower body muscle when combined with strength training and adequate nutrition, especially when performed as high-intensity interval training (HIIT).
| Characteristics | Values |
|---|---|
| Running and muscle gain | Running can help build lower body muscles, but this depends on the intensity and duration of the runs. |
| Running and muscle loss | Running can cause muscle loss if not complemented with adequate nutrition and training strategies. |
| Running and bone health | Running can improve bone health and prevent age-related bone density loss. |
| Running and cartilage | Running can damage cartilage, a soft tissue that cannot be repaired. |
| Running and muscle soreness | Running, especially downhill, can cause muscle soreness and reduced muscle strength. |
| Running and muscle stiffness | Running can induce muscle stiffness, which can reduce the energetic cost of running. |
| Running and muscle protein | Running burns muscle protein, but the amount burned is minimal under normal circumstances. |
| Running and muscle gain/loss | Running can help build muscle when combined with strength training and adequate nutrition. |
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What You'll Learn
Running builds lower body muscles
Running is a great way to improve your physical and mental health. It can help reduce stress, improve health, and help with weight loss. But does it help build muscle?
The answer is yes, running can build lower body muscles, but it depends on the intensity and duration of your runs. High-intensity, short-duration running workouts like High-Intensity Interval Training (HIIT) can help build lower body muscles, especially in the quadriceps and hamstrings. In a study, 12 recreationally trained college students who completed high-intensity interval training (HIIT) involving 4 sets of running at maximum capacity for 4 minutes followed by 3 minutes of active rest showed an almost 11% increase in the muscle fiber area of their quadriceps after 10 weeks.
Sprinting and other high-intensity exercises can trigger the anabolic processes needed to build muscle. They can also help fight age-related muscle loss. However, long-distance running may hinder muscle growth as it can significantly increase muscle protein breakdown (MPB).
To support muscle growth, it is important to have a well-balanced diet rich in healthy carbohydrates, proteins, and fats, and stay hydrated. Good sources of protein include meat, poultry, dairy, fish, eggs, soy, beans, and legumes.
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Running and weight training can be combined
Running can help build lower-body muscles, but it depends on the intensity and duration of the runs. High-intensity, short-duration running can promote muscle growth, while long-distance running may inhibit it. Sprinting, for example, increases muscle mass and can help fight age-related muscle loss.
Combining running and weight training can be an effective way to improve overall fitness and athletic performance. Weight training helps build muscle, which can improve running form and reduce the risk of injuries. It can also help put more muscle on your bones, lessening the impact of running on your bones.
When incorporating weight training into a running regimen, it is important to start with lighter weights and gradually increase the intensity to prevent injury and ensure consistent progress. It is also crucial to pay attention to how the body responds to the combination of running and weight training, making adjustments as needed.
Additionally, proper nutrition is essential to support muscle growth and recovery. A well-balanced diet rich in healthy carbohydrates, proteins, and fats is recommended. Protein is especially important, as it contributes to the energy needed for running and is stored as muscle tissue.
In summary, running and weight training can be effectively combined by gradually increasing the intensity of weight training, monitoring the body's response, and ensuring proper nutrition to support muscle growth and recovery.
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Running and nutrition
Running is a popular form of exercise with many health benefits, including improving bone health and reducing age-related muscle loss. However, it's essential to combine running with proper nutrition to achieve optimal results and avoid health issues.
Pre-run Nutrition
It is recommended to have a snack or a light meal 1 to 2 hours before a run. This snack should be high in carbohydrates, providing energy for the upcoming exercise, but avoid heavy foods that can cause gastrointestinal distress. A banana is a suitable option for an early morning run, followed by breakfast after the run. For longer runs or evening runs, a meal of around 300-500 calories is suggested, such as oats porridge with semi-skimmed milk and fruit compote.
During the Run
Maintaining proper hydration and electrolyte balance during the run is crucial. Sodium plays a vital role in preventing gastrointestinal distress, nausea, bloating, fatigue, and other issues related to dehydration. Additionally, consuming mid-run fuel in the form of glucose and fructose can provide energy, with the body absorbing around 60g of glucose and 30g of fructose per hour.
Post-run Nutrition
After a run, it is essential to ingest a snack or meal with a good balance of carbohydrates and protein within the first hour. Carbohydrates help replenish glycogen stores, while protein supports muscle repair and recovery. The ideal ratio is 3:1 of carbohydrates to protein. This recovery window is crucial, and the quicker you refuel after a run, the faster your body will recover.
Overall Diet
In addition to pre, during, and post-run nutrition, adopting a healthy, balanced diet is essential for runners. This includes consuming adequate fruits and vegetables, which provide vitamins, minerals, and antioxidants. Lean protein sources such as fish, poultry, beans, lentils, and tofu are important for muscle building and recovery. Carbohydrates are also key, with individuals including running in their fitness regimen aiming for 60% to 70% of their calories from carbohydrates. Healthy fats, such as omega-3 fatty acids, should also be included in the diet to reduce inflammation and soothe post-run aches and pains.
It's important to note that individual needs may vary, and factors such as metabolism, body composition, and weight goals should be considered when creating a running and nutrition plan.
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Running and muscle soreness
Running is a great form of exercise with many health benefits. It can help improve your bone health, reduce stress, aid weight loss, and improve your aerobic endurance. However, running can also lead to muscle soreness, especially when your body is not adequately prepared for the demands of the exercise.
Mid-run soreness
Mid-run soreness is a natural response to hard running. The body physically loads the muscle tissues beyond what they can sustain, so they begin to use the nervous system to communicate a complaint to the brain. This results in a feeling of heaviness, soreness, and outright pain. Things like lactic acid, H+ ions, and calcium (all of which are normal products of strenuous use of the nervous and muscle systems) build up and create an inflammatory response that your brain also perceives.
Delayed Onset Muscle Soreness (DOMS)
Delayed onset muscle soreness can begin anywhere between 12 to 24 hours after a workout and typically lasts for two to three days. It is different from acute soreness, which is the pain that develops during physical activity. DOMS is thought to be caused by microscopic tears in the muscles that the body is actively repairing, and a subconscious form of self-regulation. Your body makes you feel extra sore so that you don't interrupt its repair process by engaging in another hard workout.
Preventing and Treating Muscle Soreness
To prevent muscle soreness, it is important to have the correct training program, get the proper treatment, wear the right type of shoes, and have the right knowledge about running and overuse injuries. During the days that you experience muscle soreness, you can perform alternate exercises as cross-training to aid your muscles' recovery while maintaining fitness and strength with active recovery.
To treat delayed onset muscle soreness, Cedars-Sinai sports medicine specialist Natasha Trentacosta, MD, recommends drinking adequate water and performing new movements with low volume, weight, and intensity. She also suggests soaking in a warm tub right after heavy exercise. Moving and continuing exercise can help lessen the pain and ease stiffness.
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Running and bone health
Running is a popular form of exercise that can help improve bone health. It creates favourable bone metabolic activity, leading to increased calcium uptake and bone density. According to Wolfe's Law, bones in healthy individuals respond to stress by reforming and strengthening to handle the stress better. This means that the weight-bearing bones of runners' legs, pelvis, and spine tend to be stronger than those of inactive people.
Additionally, running increases the concentration of bone-building hormones and enzymes such as Calcitonin, Parathyroid Hormone, and Vitamin D. This increase in bone-building hormones and enzymes results in higher calcium absorption by the bones, ultimately increasing bone density. However, it is important to note that excessive running or overtraining can lead to a catabolic (bone thinning) state, causing bone weakness and increasing the risk of stress fractures. Therefore, a steady and sustained increase in running distances and workloads is crucial to prevent injuries and maintain bone health.
While running has positive effects on bone density, some studies have reported conflicting results. For example, a study by Hetland et al. (1993) found that weight-bearing exercises had a reduced bone density effect on bones with high rates of trabecular exclusion of the spine. Similarly, Brahm et al. (1997) suggested that long-distance running not only temporarily suppresses bone formation but also stimulates bone absorption. These findings highlight the importance of balancing running with other forms of exercise to maintain full-body bone health. Scofield recommends additional weight training and running with small weights or water bottles to strengthen bones in the arms and achieve overall bone health.
To summarise, running can be an effective way to improve bone health, particularly in the weight-bearing bones of the legs, pelvis, and spine. However, it is crucial to gradually increase running distances and incorporate cross-training and weight-bearing exercises to maintain overall bone health and prevent injuries.
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Frequently asked questions
Running can remove muscle, but it can also build it. The key factors are the intensity and duration of your runs, your overall energy balance, and your diet. Running long distances can inhibit muscle growth, but high-intensity, short-duration running can promote it.
To build muscle through running, focus on high-intensity workouts like sprinting or sprint interval training. You can also incorporate strength training and adequate protein intake to mitigate muscle loss while running.
Running is a popular form of exercise that can improve your health in several ways. It can help with weight loss, improve your bone health, and fight age-related loss of muscle mass. Running can also improve your aerobic endurance and reduce stress.
