How To Build Muscle While Running?

Summary

In this video, Coach Greg debunks the myth that running and lifting weights can’t coexist without sacrificing muscle gains. Drawing from his 13 years of experience in triathlon training, bodybuilding, and powerlifting, Greg explains how beginners can balance both running and weightlifting. He emphasizes that while excessive running can hinder muscle growth, moderate cardio can help build muscle and enhance overall fitness. Greg encourages viewers to combine both cardio and strength training, with proper planning, to optimize health and muscle gains without overtraining. He also highlights the importance of choosing lower-impact cardio, like cycling, for better results.

Takeaways

• 😀 Running and lifting weights are not mutually exclusive—it's possible to do both without sacrificing muscle growth, but it depends on how you manage both activities.
• 😀 The idea that running will automatically destroy muscle gains is a myth; it's about how much running you do and how you balance it with weightlifting.
• 😀 Marathon runners have a different body type due to their genetics, but this doesn’t mean everyone who runs will look like them.
• 😀 Combining running with weightlifting is possible, and some people, like the host, have managed to do both successfully over the years.
• 😀 For beginners, running combined with weightlifting can actually help you build muscle, as it prompts your body to adapt and grow stronger.
• 😀 Advanced lifters who suddenly start running may lose muscle because their bodies aren't accustomed to the added endurance training.
• 😀 Both running and lifting weights can be hard on the joints, but so can heavy weightlifting. Overtraining in either form of exercise can lead to joint stress and injury.
• 😀 The interference effect—where endurance training reduces the effectiveness of resistance training—affects advanced athletes more than beginners.
• 😀 To minimize the interference effect, split your workouts, doing cardio and weightlifting on separate sessions or days for maximum results.
• 😀 Starting small with running or other forms of cardio is key—avoid overdoing it, especially if you’re new to combining it with weight training.
• 😀 Regular cardio, especially low-impact forms like cycling or elliptical training, can enhance muscle recovery and overall fitness without risking muscle loss.

Q & A

Can running and lifting weights be done simultaneously without losing muscle?

Yes, it's possible to do both running and lifting weights without losing muscle. While excessive running can slow down muscle gains, especially for advanced trainers, beginners can benefit from both activities. It’s essential to ease into running and ensure it doesn’t cause excessive soreness, which could interfere with muscle recovery.

What is the 'interference effect' and how does it affect muscle building?

The interference effect refers to the reduction in muscle building and strength gains when endurance training (like running) is combined with resistance training (lifting weights). The more advanced you are, the more this effect may hinder your gains, but for beginners, it doesn't have a significant impact on muscle growth.

How does running affect your joints compared to weightlifting?

Both running and weightlifting can be hard on the joints if overdone. Running, especially long distances, puts a lot of eccentric load on the muscles, which can cause soreness and joint strain. Similarly, weightlifting, particularly heavy squats and deadlifts, can also put stress on the joints. The key is to avoid overtraining and ensure proper recovery.

Why is running considered more detrimental to muscle building than other forms of cardio?

Running, particularly due to its eccentric load (where you land on one leg with a significant amount of force), can be harsh on muscles and joints, which may lead to soreness. This makes it more challenging for the body to recover and build muscle compared to other forms of cardio like cycling or swimming, which have smoother movements and less impact.

How can someone minimize muscle loss while running and lifting weights?

To minimize muscle loss, it’s important to split your running and weightlifting sessions, allowing your body to recover between them. Avoid running long distances right after lifting weights, as this can hinder muscle recovery. Instead, ease into cardio and gradually increase intensity, keeping sessions separate for optimal results.

Is there a recommended amount of cardio to complement a weightlifting routine?

Yes, the Federal activity guidelines recommend at least 150 minutes of aerobic exercise per week, along with muscle-strengthening exercises two or more days per week. This balance can improve overall health and longevity, and there’s no significant interference effect if the endurance and resistance training are split into separate sessions.

What types of cardio are better for those trying to build muscle while also staying active?

Low-impact forms of cardio, such as cycling, swimming, or using an elliptical machine, are better for muscle building because they don’t put excessive strain on the joints and allow for longer, more sustainable sessions. These activities put less eccentric load on the muscles compared to running, making them more muscle-friendly.

How can someone begin incorporating running into their fitness routine without sacrificing muscle gains?

Start slowly and gradually incorporate running into your routine, particularly if you're new to cardio. Begin with brisk walking and then slowly transition into short, easy jogs. Keep these cardio sessions separate from your weightlifting workouts to allow adequate recovery and avoid overtraining.

What happens if a bodybuilder trains for a marathon while trying to maintain muscle size?

If a bodybuilder trains for a marathon while lifting weights, they will likely see a reduction in muscle gains due to the interference effect of long-distance running. Marathon training can negatively impact muscle mass if it’s done excessively, but with careful balance, it’s possible to maintain muscle while improving cardiovascular fitness.

Is cardio beneficial for building muscle, or does it only hinder gains?

Cardio can be beneficial for building muscle as it improves cardiovascular health and recovery. It allows the body to perform better in weightlifting sessions, ultimately enabling you to train harder and build more muscle. The key is to not overdo cardio, especially high-intensity or long-duration running, which can interfere with recovery.