If you’re a runner who also lifts weights, you may have heard that running kills your muscle gains. On the other hand, some people believe that running can actually help build muscle. So which is it? The answer, as with many things in life, is not so simple.
The relationship between running and muscle gains is complex and depends on several factors, including your goals, training intensity, nutrition, and recovery. While running can be an effective way to improve your cardiovascular health, endurance, and overall fitness, it may not be the best choice if your primary goal is to gain muscle mass. However, that doesn’t mean you should skip running altogether.
To understand the science behind muscle growth and running, it’s helpful to know that muscle hypertrophy, or muscle growth, occurs when you subject your muscles to progressive overload, which involves lifting progressively heavier weights over time. Running, on the other hand, is a form of aerobic exercise that primarily targets your cardiovascular system and burns calories. However, there are ways to incorporate running into your training routine that can help you achieve your muscle-building goals.
Key Takeaways
- Running and resistance training can work together to help you build muscle, but it’s important to balance your training and recovery to avoid overtraining and injury.
- Nutrition and recovery are key factors in muscle growth, so make sure to fuel your body with adequate protein and carbohydrates and prioritize sleep and rest days.
- Practical tips for runners who lift include incorporating sprints, hill repeats, and other forms of high-intensity interval training (HIIT) into your running routine and focusing on compound exercises that work multiple muscle groups, such as squats, deadlifts, and pull-ups.
The Science of Muscle Growth and Running
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Understanding Muscle Growth
Before we dive into the effects of running on muscle growth, let’s first understand what propels muscle growth. Muscle growth occurs when muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB) over a sustained period. Resistance training is the most effective way to stimulate MPS, which is why strength training is often recommended for muscle growth.
Effects of Running on Muscle Growth
Now, let’s talk about how running affects muscle growth. According to a study published in the Journal of Applied Physiology, aerobic exercise like running can stimulate MPS, but the effect is short-lived. The study suggests that aerobic exercise may not be as effective as resistance training for long-term muscle growth.
However, another study published in the Journal of Strength and Conditioning Research found that running can actually help build muscle mass, especially in the lower body. The study suggests that high-intensity, short-duration running workouts like HIIT can help build lower body muscle, especially in the quadriceps and hamstrings.
It’s important to note that running can also cause muscle damage, especially if you’re not properly fueling your body with enough calories and nutrients. In fact, a study published in the European Journal of Applied Physiology found that long-distance running can cause muscle damage and prevent muscle gain.
In conclusion, while running can stimulate MPS and help build muscle mass, it may not be as effective as resistance training for long-term muscle growth. Additionally, running can cause muscle damage if not done properly. So, if your goal is to build muscle mass, it’s important to incorporate resistance training into your workout routine and fuel your body properly before and after your workouts.
Running and Resistance Training Synergy
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If you’re looking to build muscle and improve your cardiovascular health, you might be wondering if running is going to kill your gains. The truth is, running and resistance training can actually work together in a synergistic way to help you achieve your fitness goals.
Benefits of Concurrent Training
Concurrent training, which is the combination of resistance training and cardiovascular training like running, has been shown to be effective for improving both strength and endurance. According to a study published in the Journal of Strength and Conditioning Research, concurrent training can lead to significant improvements in muscular strength, power, and hypertrophy, as well as improvements in VO2 max and running economy.
One of the benefits of running is that it can help improve your recovery time between sets during resistance training. This is because running helps increase blood flow and oxygen delivery to your muscles, which can help reduce muscle soreness and fatigue.
Optimizing Workout Schedules
If you’re going to be doing both running and resistance training, it’s important to optimize your workout schedule to get the most out of your training. One strategy is to do your resistance training first, followed by your cardiovascular training. This is because resistance training requires more energy and can deplete your glycogen stores, which can make it harder to perform high-intensity cardio.
Another strategy is to do your cardio and resistance training on separate days, with at least 24 hours of rest in between. This allows your muscles to fully recover and adapt to the stress of each workout.
In summary, running and resistance training can work together to help you achieve your fitness goals. By incorporating both types of training into your workout routine and optimizing your workout schedule, you can improve your strength, endurance, and overall fitness.
Nutrition and Recovery for Runners
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As a runner, you need to fuel your body with the right nutrients to maintain muscle mass and support muscle recovery. In this section, we will discuss dietary considerations for muscle maintenance and the importance of recovery in muscle building.
Dietary Considerations for Muscle Maintenance
Protein is essential for muscle maintenance and growth. According to a Healthline article, “protein synthesis is the process by which your body builds and repairs muscle tissue.” Therefore, consuming adequate amounts of protein is crucial for maintaining muscle mass when running.
A balanced diet that includes carbohydrates, fats, and water is also essential for runners. Carbohydrates provide energy for running, while fats help your body absorb vitamins and minerals. Staying hydrated is also crucial for muscle maintenance and recovery. Dehydration can lead to muscle cramps and fatigue, which can hinder your running performance.
Importance of Recovery in Muscle Building
Rest and recovery are just as important as exercise when it comes to building muscle. Running can cause muscle protein breakdown, which is the process by which your body breaks down muscle tissue. However, recovery allows your body to repair and rebuild muscle tissue, resulting in muscle growth.
Amino acids are the building blocks of protein and are essential for muscle recovery. Consuming protein-rich foods, such as chicken, fish, and beans, can help provide your body with the necessary amino acids for muscle recovery. Additionally, getting enough sleep is crucial for muscle recovery. According to a Runner’s World article, “sleep is when your body releases growth hormone, which is essential for muscle repair and recovery.”
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In conclusion, maintaining a balanced diet and allowing your body to rest and recover is crucial for maintaining muscle mass and building muscle while running. By consuming adequate amounts of protein and staying hydrated, you can support muscle maintenance. Additionally, getting enough sleep and consuming protein-rich foods can help your body recover and rebuild muscle tissue after running.
Aging, Gender, and Muscle Adaptation
How Age Affects Muscle and Running Performance
As you age, your muscle mass naturally decreases, which can lead to loss of strength and mobility. According to a study published in the National Center for Biotechnology Information, people over the age of 70 experience a loss of muscle mass at a rate of 0.5% to 1.0% per year. This can make it more difficult to build muscle and maintain running performance as you get older.
However, it’s important to note that some features of aging may be reversible. Another study published in the National Center for Biotechnology Information found that resistance training can improve muscle mass and metabolism in older adults. So, while age may make it more challenging to build muscle and maintain running performance, it’s not impossible.
Gender Differences in Muscle Gains and Running
Gender can also play a role in muscle gains and running performance. Men tend to have more muscle mass than women, which can give them an advantage in building muscle and running faster. However, women can still build muscle and improve running performance through targeted training and proper nutrition.
It’s also worth noting that women may have different goals when it comes to building muscle. While some women may want to build muscle for aesthetic reasons, others may be more focused on improving strength and mobility. Regardless of your goals, it’s important to approach muscle building and running with a balanced and sustainable mindset.
In conclusion, age and gender can both affect muscle adaptation and running performance. While these factors may present challenges, they don’t have to hold you back from achieving your goals. With targeted training, proper nutrition, and a balanced mindset, you can continue to build muscle and improve running performance at any age.
Practical Tips for Runners Who Lift
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If you’re a runner who wants to build muscle, you might be wondering how running affects your muscle gains. The good news is that running can actually help you build muscle, as long as you do it right. Here are some practical tips for runners who lift:
Incorporating Running into Strength Training
If you’re a lifter who wants to start running, it’s important to incorporate running into your strength training routine gradually. You don’t want to overdo it and risk overtraining or injury. Start with shorter runs and gradually increase the distance and intensity over time.
One way to incorporate running into your strength training routine is to do it on your off days. For example, if you lift weights on Monday, Wednesday, and Friday, you can run on Tuesday, Thursday, and Saturday. This will give your muscles time to recover between workouts.
Another way to incorporate running into your strength training routine is to do it after your lifting session. This can help you burn more calories and improve your cardiovascular fitness. Just be sure to avoid running at high intensity like threshold runs, sprints, and HIIT right after lifting, as this can add further strain on your muscles which will delay its recovery and affect your training performance the next day. Instead, opt for low-intensity steady-state (LISS) running or a brisk walk.
Avoiding Overtraining and Injuries
When it comes to building muscle, it’s important to avoid overtraining and injuries. Overtraining can lead to muscle fatigue, decreased performance, and even injury. To avoid overtraining, make sure you’re giving your muscles enough time to recover between workouts. This means taking rest days and not overdoing it with your running or lifting.
Injuries can also derail your muscle-building efforts. To avoid injuries, make sure you’re wearing proper footwear and using good form when running and lifting. If you’re new to running or lifting, consider working with a coach or trainer to help you learn the proper techniques.
Incorporating interval training, such as sprints, into your running routine can help you build fast-twitch muscle fibers, which are important for explosive movements like deadlifts. Additionally, focusing on working your quads, hamstrings, glutes, core, and arms can help you build overall muscle mass.
Remember, running and lifting can complement each other, as long as you approach them in a balanced and gradual way. With these tips, you can build muscle and improve your running performance at the same time.
Frequently Asked Questions
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When is the best time to incorporate cardio to complement muscle building?
It is best to incorporate cardio after your strength training workout. This is because your body has already depleted its glycogen stores during the weight lifting session, and will therefore rely more on fat as fuel during the cardio session. Doing cardio before weight lifting may reduce your strength and endurance during the lifting session.
Can excessive cardio lead to muscle loss?
Yes, excessive cardio can lead to muscle loss. This is because cardio burns calories, and if you do not consume enough calories to fuel both your cardio and muscle building efforts, your body may start breaking down muscle tissue for energy. However, moderate amounts of cardio can actually help with muscle building by improving blood flow and nutrient delivery to the muscles.
How does running impact muscle maintenance during strength training?
Running can help maintain muscle mass during strength training by improving cardiovascular endurance and increasing blood flow to the muscles. However, excessive running or running at too high of an intensity can lead to muscle breakdown and hinder muscle building efforts.
Is it possible for running to contribute to muscle growth in the legs?
Yes, running can contribute to muscle growth in the legs, especially in the quadriceps and hamstrings. High intensity, short duration running workouts like HIIT can help you build lower body muscle.
What are the effects of swimming on muscle building efforts?
Swimming is a low-impact cardio exercise that can help improve cardiovascular endurance without putting stress on the joints. It can also help build upper body muscle, especially in the shoulders, back, and arms. However, swimming may not be as effective for building lower body muscle as running or weight lifting.
How can I balance cardio on rest days without compromising muscle gains?
On rest days, it is best to do low-impact cardio exercises like walking, yoga, or light biking to improve blood flow and aid in recovery without putting stress on the muscles. It is important to listen to your body and not overdo it with cardio on rest days, as this can hinder muscle building efforts.
