When you run do you lose muscle?

Let’s talk about something that may be unsettling for some of us: running and its effect on our muscles. Does it make them bulkier or, conversely, does it cause a decline in their size? It is not uncommon to hear people wondering whether they will lose their hard-earned gains if they take up running as a form of exercise. For those who are committed gym-goers but also want to pursue jogging or long-distance running, the question becomes even more pertinent.

Worry not! We’ve got all the answers for you – run and read on!

Running vs Muscle Mass

First things first – cardio-focused activities such as jogging or cycling are well-known tools that can help burn fat; however, they don’t necessarily mean an automatic loss of muscle mass . In fact… wait for it …the exact opposite might be true. Regular runs’ benefits range from improving cardiovascular health by promoting stronger oxygen distribution throughout your body cells to keeping blood sugar levels under control a high risk factor towards chronic illnesses such as diabetes.

Moreover (you did see this coming), regular moderate-severity endurance training has been shown to stimulate protein synthesis – which leads to increased skeletal muscle growth oh yea!. In simpler language, runners do not have weaker muscles compared with non-runners; rather evidence supports the possibility that distance runners actually have overall better muscular development than pure strength-training athletes [1].
Having said that,
here’s where caution comes into play.

Periodized Training

Long term focus strictly on endurance training may fail short in developing peak performance strength… Just think about how ultra-marathoners seem somewhat thin and weak -they’re not exactly breaking lifted records at weight lifting competitions-. This occurs due in part because prolonged energy expenditure simply chops away amino acids aka PROTEINS degrading upon mitochondria (your basic cell “powerhouses”).

The solution?…Periodization! Plan your training phase: improve endurance, next switch to improving power and speed; this change on workout intensities could involve introducing resistance exercises in addition to running. Sporting a muscular body not only relies on lifting weights but also managing cardio workloads, diet and even sleep hygiene.

Injury Risk

Ahh… our oldest nemesis –Injury-. Running is already known for the risks it poses towards the lower limbs multi articular joints (i.e hips, knees and ankles) so how can runners reduce their risk of additional tissue tears or discomfort?

Stretching– performed before after any exercise routine may help decrease injury rates by promoting better range of motion between tissues.

Hydration habits are key since they impact blood viscosity thus increasing elasticity in vessel walls.

Proper kinetic chain arrangement should rely heavily upon your glutes-hamstrings-lower back alignments [4]. Weak trunk muscles lead to improper mechanics throughout which will put an overhead strain on legs!

Now coming back around to answer the question at hand: “Do you lose muscle if you run?” The short answer is no! Running can actually provide some useful hypertrophy benefits. However that does not come without its caveats -such as risk management- losing focus exclusively on simplistic long distance cardio runs might hinder upcoming targets like peak strength performance. [2]

Conclusion:

So what have we learned today ladies gents? In essence RUNNING won’t automatically cause muscle mass loss whew. Something that might though will be overlooking cross-training/periodizing individual workload routines by incorporating High Intensity Interval Training(HIIT), compound weight lifting and core work while balancing adequate rest time periods with stretching routines during non-running days.

Taking care of overall physical health means recognizing which goals want when involving activities such as running.
Incorporate these acquired tips into your daily workout approach along with proper nutrition practices and you’ll certainly reach your optimal fitness performances in no time! Go get them, champ!

References

  1. https://link.springer.com/article/10.1007/s40279-015-0385-x
    2.https://www.runnersworld.com/training/a20828251/can-you-gain-muscle-from-running/
    3.http://europepmc.org/article/MED/24942134?fbclid=IwAR12Q2ALD-z0mbkmK9CHGUGNG4lWBSpcYkzSAhwgJZu02h66ibHrEiEsDog
    4.http://blog.nasm.org/fitness/reducing-overuse-injuries-with-optimal-trunk-alignment/

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