When you consider the process of developing muscles, the first thing that likely comes to your mind is engaging in strength training exercises.
Although the most popular method for building muscle, running can actually be a way to build muscle. However, this requires following a specific training approach and maintaining a proper nutrition plan.
If you are a distance runner who wants to build muscle, there exists an alternative method of training.
Does Running Build Muscle
Before anything else, the question is: does running help in muscle development?
Distance running is conducive to developing lean quads and calves. However, it is improbable that it will aid in the growth of larger muscles. Sprinters often exhibit more robust muscles because the body endeavors to maximize its strength for propelling forward swiftly.
To optimize efficiency, the body strives to maintain a lean physique for distance running. However, it is crucial to take appropriate measures to facilitate muscle growth and preservation when gradually increasing weekly mileage beyond 20-30 miles.
In order to gain a better understanding, let us begin by examining the process of muscle building in our bodies.
How To Run Without Losing Muscle Mass
If you have a fast metabolism and don’t want to lose weight, it is still possible to maintain your muscle mass while training for a marathon or other running event. Likewise, if you want to know how to run without losing muscle mass but still achieve fat loss, adhere to the guidelines below:
1. Running Workouts to Build Muscle
To achieve a net muscle gain, one could also strive for a growth hormone spike, as evidenced by a study in the Journal of Applied Psychology which found that spikes in growth hormone tend to have a more prolonged effect following endurance training.
By increasing Growth Hormone levels, your body will receive a signal to enhance muscle growth, which is why people use it for doping purposes. However, we will utilize natural techniques to optimize your workout results.
Here are some running workouts that aim to stimulate the growth hormone spike.
Sprint intervals involve fast-twitch muscle fibers and contribute to enhancing your physical strength and appearance.
To promote muscle development, engage in high resistance interval running, such as running uphill or on an incline, which challenges your body.
Long-distance runs involve your slow-twitch muscles, aiding in their additional development. To enhance these particular muscle fibers, maintain a steady pace for an extended duration during your run.
Recovery runs involve jogging or walking, providing active rest that allows your muscles to take a break and restore themselves.
Although your training routine may vary greatly from that of other runners, the essential aspect of developing and preserving muscle while running is to consistently push yourself within your limits and incorporate a variety of different run types.
Let’s examine what it means to start lifting heavy weights as the second step.
2. Lift Heavy Weights
Several studies, including those published in the Strength and Conditioning Journal, have demonstrated that performing “heavy weights (such as 3-5 sets of 3-6 repetitions at 85% or more of one’s maximum weight)…. can enhance muscle power production, thereby improving economy and endurance performance.”
If, during that period, you are able to incorporate additional intense days, you will have more strength for your marathon training and can subsequently reduce the number of heavy days and shorten the lifting sessions. This is the sole method to develop muscle. Engaging in high repetition training will enhance your endurance even further, but you already possess an ample amount of endurance. Our goal is to increase muscle mass.
- Try alternating days with lower reps heavier weight and higher rep lower weight
- 3 rounds of 5 reps at a heavy weight is proven to build muscle faster
- Heavy is relative to YOU and where you are at
- Repeat workouts, so you can see if you’re getting stronger
- Once you have built up to 8-10 reps, then increase the weight again
- Try going heavy for 3 weeks and then a week lighter to come back fresh
3. Be Specific With Training To Build Muscle while Running
Once you start race training, it is important to modify your workouts to focus on running. Choose strength training exercises that are relevant to running. For instance, there is no need to engage in sled pushing, tire flipping, or kettlebell swinging unless you intend to participate in a competition (unless it is related to CrossFit).
Each run serves a specific purpose. The purpose of your long run is to acclimate to the distance and enhance your endurance. Conversely, a recovery run is intended to be light and gentle without causing further strain. When examining your strength training routines, prioritize the ones that will improve your running abilities as well.
4. Eat Enough Protein
Adequate protein intake is necessary for muscle protein synthesis, which involves repairing and building new muscle tissue. Protein is a primary macronutrient, along with carbohydrates and fat, and provides energy at a rate of 4 kcals per gram. In addition to providing energy, protein also provides distinct benefits for recovery and muscle synthesis.
The protein that we consume is initially broken down into amino acids. These amino acids are then utilized to create fresh proteins, which serve the purpose of repairing and reconstructing various bodily components such as muscles, tissues, cells, enzymes, and nucleic acids (DNA and RNA). Additionally, protein plays a crucial role in facilitating muscle recovery after running or engaging in strength training exercises. It assists in the healing process of any microscopic damage and promotes the development of new muscle fibers, enabling them to adapt to the demands imposed by your training regimen.
To meet their physiological needs, it is recommended by the American College of Sports Medicine that athletes consume a minimum of 1.2–2.0 grams of protein per kilogram of body weight each day. For instance, a runner who weighs 154 pounds (70 kg) should have a daily protein intake of at least 84-140 grams.
Although these suggestions are suitable for the majority of runners, an alternative method to prevent muscle loss while running is by elevating your protein consumption to a minimum of 1-2 grams per pound of body weight. This is particularly crucial if you are in a state of negative energy balance (shedding pounds) or aiming to enhance muscle growth.
5. Eat a Protein-Rich Meal or Snack Every 2-4 hours
Eating protein in smaller increments throughout the day is important because the muscles can utilize protein more efficiently when it is provided in moderate portions every few hours, rather than consuming large amounts less frequently. Hence, the frequency of protein consumption is just as crucial as the quantity consumed.
Research has shown that consuming 20 grams of protein directly after exercising and repeating this intake every three hours during the following 12 hours enhances the rate of muscle protein synthesis to a higher extent compared to consuming a larger protein amount less often, such as 40 grams every six hours.
6. Eat Protein After You Work Out
To ensure proper post-workout recovery, it is crucial to include protein in your post-run and post-workout fuel, in addition to consuming sufficient protein and incorporating it into your diet consistently throughout the day.
After analyzing 11 studies, it was discovered that cyclists who consumed protein in addition to carbohydrates following their workout experienced enhanced performance in the subsequent endurance ride. This improvement, measured by both time to exhaustion and time trial performance, was found to be an average increase of 9% compared to cyclists who only consumed carbohydrates.
7. Forget Intermittent Fasting
To prevent muscle loss while running, it is recommended to consume small and frequent meals throughout the day, as muscle protein synthesis is most effective when consuming at least 20 grams of protein every 3 hours rather than 40 grams every six hours.
8. Space Out Your Workouts
Many runners prefer to combine their cardio and weights workouts into one session for time efficiency. However, if your goal is to maximize muscle growth and avoid muscle loss while running, it is advisable to separate your workouts by several hours or even alternate days.
If you engage in strength training or any runs with intensity levels higher than Zone 1 or Zone 2 training, you will burn muscle glycogen. It is advisable to consume fuel between your workouts when you lift weights and then run or run and then lift weights. Failure to do so increases the chances of reaching the state of glycogen depletion and burning muscle tissue during your second workout.
9. Don’t Run On An Empty Stomach
If you engage in running or cardio while in a fasted state, there will be minimal muscle glycogen available for fuel consumption. Consequently, there is an increased likelihood of utilizing muscle tissue as a source of energy.
If you plan to run in the morning before eating breakfast, make sure to have a snack that is rich in carbohydrates, such as oatmeal, a banana or dried fruit, toast with butter and honey, or an energy bar, before you start your workout.
By following this process, you will replenish your muscle glycogen stores and blood sugar levels. This will subsequently allow for minimal utilization of muscle protein as fuel during your run.
10. Fuel With Carbohydrates During Long Runs
The American College of Sports Medicine (ACSM) recommends that consuming 30–60 grams of carbohydrates per hour during endurance exercise is optimal, as it helps to increase glucose availability and prevent excessive protein expenditure for energy during long runs and races.
Per hour, 120-240 calories of carbohydrates can be obtained from sports beverages, energy gels or chews, dried fruit, pretzels, bananas, or honey packets.
11. Work with the Right Coach
Some of our runners discovered that partnering with a running coach, such as Coach Kaitlyn or Coach Amanda, who possess extensive expertise in gym work and programming for both strength and running, proved beneficial in achieving their objectives.
We have encountered other runners who approached us after receiving insufficient support from their coaches, solely limited to basic strength training, and ultimately struggled to make progress towards their goals.
To ensure you have the appropriate workouts for your goals during both base building and marathon training, search for a personal trainer or running coach who possesses a strong understanding of runners’ needs and a solid background in strength training.
