One of the most persistent myths in fitness circles is that running or endurance training will lead to muscle loss, undoing all your hard-earned gains in the gym. While it’s true that excessive endurance training combined with poor nutrition might lead to muscle atrophy, the reality is that incorporating running into your workout routine can actually enhance muscle growth, not detract from it.
This article will explore how endurance training can benefit hypertrophy and why every athlete focused on building muscle should consider running. Let’s break down the science behind why running can complement your lifting goals.
Increased Mitochondrial Density for Enhanced Recovery
A common fear is that running could take away from muscle recovery, but the opposite is often true when done in moderation. Running can boost mitochondrial density, which plays a key role in muscle repair and recovery.
A 2019 study published in Frontiers in Physiology showed that endurance exercise, such as running, enhances mitochondrial biogenesis in muscle fibers. This results in better recovery between lifting sessions, allowing you to train harder and more frequently, a key factor in hypertrophy.
The myth debunked: Far from causing muscle loss, running helps muscles recover and grow stronger by improving cellular energy production.
Improved Capillary Density for Greater Muscle Oxygenation
Another concern is that running could fatigue muscles and reduce your lifting performance. However, endurance training actually improves capillary density, which enhances the delivery of oxygen and nutrients to your muscles. This helps sustain higher-intensity efforts during weightlifting sessions.
A 2017 study from the Journal of Applied Physiology found that athletes who combine endurance and strength training experience improved blood flow to their muscles, aiding oxygenation and delaying fatigue during workouts.
The myth debunked: Instead of weakening your performance in the gym, running can help you train harder by improving muscle endurance and oxygenation.
Reduction in Excess Body Fat While Preserving Lean Muscle Mass
One of the biggest concerns lifters have with running is that it will burn muscle along with fat. While it’s true that a large caloric deficit combined with excessive endurance training might lead to muscle loss, running in moderation—especially when paired with strength training—can help reduce body fat while preserving muscle mass.
Research from the American Journal of Physiology (2016) showed that concurrent endurance and resistance training leads to a reduction in fat mass without compromising muscle gains. By adding running to your routine, you can achieve a leaner physique and retain your hard-earned muscle.
The myth debunked: Running can help you shed fat, giving your muscles a more defined appearance, without compromising muscle mass as long as your nutrition and training are aligned.
So, does running make you lose muscle? Not if you do it smartly. Instead of cutting into your gains, incorporating running into your fitness routine can enhance your recovery, improve muscle endurance, and support fat loss—all without sacrificing lean muscle mass. By dispelling the myth that running makes you lose muscle, we can better appreciate how endurance training like running complements hypertrophy and overall athletic performance.
References:
• Mitochondrial Biogenesis and Recovery - Frontiers in Physiology (2019)
• Capillary Density and Muscle Oxygenation - Journal of Applied Physiology (2017)
• Concurrent Training for Fat Loss and Hypertrophy - American Journal of Physiology (2016)
Comments