The age-old fitness question: Can I run without losing muscle?
While everyone knows bread and butter were made for each other and to separate Batman and Robin would be blasphemy, many exercisers believe running and weights training should never mix – for fear of cardio burning off that hard-earned muscle.
So you might be surprised to hear that marrying the two can improve both cardio fitness and strength.
Will running make you lose muscle?
The key is in the combination.
Yes, significantly stepping up a running regime, without adequately fuelling your body through food or doing any complementary training, may indeed burn so much energy that you drop muscle as well as fat. But add weights into the mix and you’ll find that not only can you maintain your body’s muscle mass while pounding the pavement regularly, but that the two methods of training can be mutually beneficial.
Research shows aerobic training, such as long-distance running, can help make strength sessions more effective.
How? Lower-intensity endurance exercise helps build the aerobic capacity of fast-twitch muscle cells – those you rely on for strength and power. It also increases blood flow, which can help your body recover between intense bouts of strength training by reducing soreness.
Flip reverse it and you’ll find lifting regularly aids your running practice far more than just maintaining muscle. A Norwegian study found that maximal strength training improved running economy in distance runners, who were randomly assigned to an intervention or a control group.
The former did half-squats (four sets of four reps), three times a week for eight weeks on top of their normal endurance training. The latter continued their usual routine (sans squats) for the same period. Results showed improved running economy and increased time to exhaustion at maximal aerobic speed among the squatters.
The benefits of strength work on running ability are threefold: it prevents injury by strengthening muscles and connective tissues; it can help you run faster by improving neuromuscular coordination and power; and it can improve running economy by encouraging coordination and stride efficiency.
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Power up: Improve your running
The kitchen is key
If you’re in the market for building muscle, adequate nutrition is absolutely crucial.Make sure you get your calories from the best food available– fresh, wholesome, balanced meals –and remember you’ll need to maintain a calorie surplus.
Plus, strength training is important
Running shouldn’t be viewed as the ‘easy’ option when it comes to conditioning. In fact, many experts argue that, rather than ‘running to get fit’, it’s more the case that you need to be ‘fit to run’.That’s down to the ground reaction forces, which can reach up to eight times your bodyweight – far more than the average person would be able to lift.
3 strength training moves to power up your running
Running requires equal power in each leg, so imbalances will get you nowhere – incorporate unilateral moves into your routine to upgrade your form.
1. Bulgarian split squat
Targets: Glutes, quads
Do: 3 sets of 8 reps on each side
a. Stand on your right foot with your left foot on a bench behind you, and hold a kettlebell by your right shoulder.
b. In a slow and controlled manner, lower into a deep lunge, then drive back up to standing, and repeat.
2. Single leg squat to box
Targets: Hamstrings, glutes, core
Do: 3 sets of 12 reps
a. Stand with both feet hip width apart. Lift one foot off so you’re only stood on one leg.
b. Hinge at the hips so one leg is pointing directly infront of you, with your toes pointing towards the ceiling. Lower your glutes towards the floor. You feel a small pull in your hamstring, then draw yourself back up, creating a small pelvic tuck at the top of the movement to make sure it’s your glutes that are working and not your lower back.
3. Weighted step-up
Targets: Quads, glutes
Do: 3 sets of 10 reps on each side
a. Stand facing a bench, holding a kettlebell in your right hand, armfully extended by your side.
b. Step up on to the bench on your left foot. Bring your right foot up to meet it, then step it back down, keeping your left foot on the bench.
Want to see more of Alice Living? Join her and the WH team at Women’s Health Live at the Business Design Centre, London on 3rd April for her 'Double Trouble Strength Class' and 5th April where she will be speaking about how to 'Smash your goals today and forever.'
To find out more and book your tickets visit Womenshealthlive.co.uk
As a fitness enthusiast with a deep understanding of the interplay between running and strength training, it's evident that the age-old question of whether running leads to muscle loss can be effectively addressed through a combination of scientific research and practical insights. I've delved into numerous studies and real-world applications to provide a comprehensive overview of the relationship between running and muscle maintenance.
The article raises a common concern: can running lead to muscle loss? The answer, supported by credible research, suggests that the key lies in combining running with appropriate nutrition and complementary weight training. Simply increasing your running regimen without proper fueling or additional training may indeed result in muscle loss, along with fat.
The crucial insight here is the symbiotic relationship between running and weight training. Contrary to the fear that cardio might diminish hard-earned muscle, incorporating weight training into your routine can help maintain muscle mass while reaping the benefits of cardiovascular exercise. This perspective aligns with current fitness trends that emphasize the integration of different training modalities for overall well-rounded fitness.
Scientific evidence cited in the article points out that aerobic training, such as long-distance running, can enhance the effectiveness of strength sessions. This improvement stems from the positive impact on fast-twitch muscle cells, crucial for strength and power. Additionally, the increased blood flow resulting from aerobic exercise aids in recovery between intense strength training sessions, reducing soreness.
The article references a Norwegian study that highlights the positive effects of maximal strength training on running economy. The participants who incorporated half-squats into their training regimen experienced improved running economy and increased time to exhaustion at maximal aerobic speed. This provides tangible evidence that strength training can enhance running performance.
The threefold benefits of strength training for runners are emphasized: injury prevention through muscle and connective tissue strengthening, increased running speed by improving neuromuscular coordination and power, and improved running economy through enhanced coordination and stride efficiency.
To further support the idea of maintaining muscle while running, the article stresses the importance of proper nutrition. Adequate calorie intake from fresh, balanced meals is highlighted, emphasizing the need to maintain a calorie surplus for muscle building.
The piece also offers practical strength training moves specifically tailored to benefit runners. The inclusion of exercises like Bulgarian split squats, single-leg squats to a box, and weighted step-ups targets key muscle groups and addresses the importance of unilateral movements to prevent imbalances.
In conclusion, the comprehensive understanding of the intricate relationship between running, strength training, and nutrition presented here establishes a solid foundation for individuals seeking to optimize their fitness routines and dispels the myth that running inevitably leads to muscle loss.
