Short bursts of high-intensity running build muscle. So in the choice between having brain damage and not having brain damage, your big concern is losing muscle? Some people might find it attractive whereas others might not, but in the end, running does not make you lose muscle- rather, it helps you gain a specific type of it, hence the lean muscle. If I run 10km every day ( 1 hour a day.... 7 hours a week) will I lose muscle? Running regularly, four to five days a week, can promote fat loss in the thighs and a slimmer leg. This is an excellent exercise for building leg muscles and especially the calves. That's why you don't see amazing long distance runners that are big. Other guys will laugh at you and girls won't even look at you. Runners legs can sport lean or bulky muscle. However, my diet is as it's always been: high in protein, high in complex carbohydrates, and moderate in fat. This comment has been overwritten by an open source script to protect this user's privacy. You could run 12 hours a day if you wanted and not lose any as long as you are in a caloric surplus/maintenance. Sorry, this post has been removed by the moderators of r/running. 3 years ago. Just maintain a calorie balance to maintain or surplus to gain muscle mass. At a given level of fitness (however you measure fitness, VO2max or something? An endurance runner who lifted like a sprinter would probably be just as muscular. A lot of people just think that any sort of long/slow cardio is going to put them in a serious catabolic state, when in reality, not very many people are exercising at that intensity in their daily fitness routines. Marathon runners are probably thinner than they would be if they ran shorter endurance distances but sprinters are muscular because they do a lot more lifting than endurance runners. If you're just going for a low-moderate intensity run that's shorter than ~1 hour long, you're not glycogen depleted. If you want proof just look at the physique of a long distance runner vs a sprinter. I also enjoy lifting weights four times a week, but heard so many statements and myths about running. edited 5 years ago. Thank you for the detailed response, this makes the most sense to me. Someone could want to lose muscle mass for any of the reasons listed above — say, they want to be more nimble on the soccer field. Yes, you can maintain strength easily, actually I'll go as far as to say build strength easily while running. Well this is an interesting one. For example, elite marathoners can go on just a few sips of gatorade while running all 26.2 miles at ~4:45min/mile pace because they're good for nearly 2 hours, which is about as long as the race takes them, but normal people usually have to eat while running that far, even at a far lower intensity. Systemic causes Cancer: Advanced cancers use a lot of energy and may break down muscle as a source of body fuel. Running a marathon, for instance, may lead to some muscle breakdown in the unused muscles, even as the legs become stronger. Running 12 hours a day and maintaining a caloric surplus would prevent weight loss, but you would definitely lose muscle in areas. In this case, that's running. With that being said, if you are looking to burn fat and maintain muscle mass sprints are the way to go. Will I continue to lose muscle or is this just adaptation? How to lose muscle without losing strength. Does that weight include muscles? When you've burned a lot of glycogen and fat (ie, if you've got pretty low body fat so there isn't much excess fat to burn as fuel), your body keeps using those sources, but they're no longer the dominant energy sources. Given enough time, your body will adapt itself to a state that allows it to perform best at stressful activities (in this instance running). Makes sense. Running can build lower body muscles, but it largely depends on the intensity and duration of your runs. Cookies help us deliver our Services. unscientific answer, just need to eat more. I'm all about practical evidence...the best for this case is comparing a sprinter's body (muscular) to a long distance runner's body (thinner). The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. If weight loss is your ultimate goal, you'll want to focus on training that helps you burn fat efficiently and build muscle. While it is true that running on an empty stomach, if done in the right way, can eventually force your body to increasingly obtain the energy it needs from free fatty acids, this is not the decisive factor in losing weight . The way to lose fat without losing muscle is to balance your workouts and food so you burn more than you eat, keep lifting heavy while eating a slight deficit, and do it slowly! Meaning that if you aren't doing things to also gain muscle in addition to running, you WILL lose muscle, just like you would if you were at an actual calorie deficit. Go to any marathon and you'll see plenty of stockier or more muscular dudes running who have been training for years, it's just that none of them will be in the elite group because they're simply too big to be fast enough. Does Running Make You Lose Muscle? Far from losing muscle through running, said Sander Rubin, MD, sports medicine specialist at Northwestern Medicine, running can actually help you work and build your muscles, as … burning calories period burns muscle, that is why most bodybuilders and powerlifters dont go run marathons. The Harvard Medical School explains that a 155-lb. I've read multiple articles both denying and supporting it, but really it makes no sense to me. Does running cause you to lose muscle mass? The problem is though that as you use up the glycogen in your muscles and liver, energy mobilization will start drawing from fat stores AND from muscle. But to lose muscle mass from cardio? Long … You'll feel when you become glycogen depleted, too. Interestingly, 1 pound of muscle contains around 600 calories and fat 3500, so losing muscle can happen pretty easily. Can this be real?? Many people want to do cardio without losing muscle. In this article, we’ll review how muscles are grown and the best ways to lose muscle mass. Press question mark to learn the rest of the keyboard shortcuts. For this to happen you would have to get to a level of catabolic activity where you’re running a tremendous amount of mileage combined with a diet entirely void of protein. By using our Services or clicking I agree, you agree to our use of cookies. Is that by coincidence or perhaps due to them avoiding it due to the theory of losing muscle, its hard to tell. I don’t have a new goal weight: my new goals are fitness related such as participating in a RunDisney event (when they’re running – excuse the pun!) and gaining some more muscle. I'm pretty sure this is complete broscience. Sure running works, but you are putting out so much more stress on the joints then necessary. Yes and no. However, is it possible to burn muscle … It depends on what aesthetic you prefer. Running Is Better For Fat Loss At the end of the day, the activity that burns the most calories is going to be the one that helps you lose the most fat. I intend to continue on the diet and I’m scared now. In other words, distance running might make you thin, but it's also likely that already being thin makes you a better distance runner. Jogging can burn calories/fat and build muscles. Technically, cardio (and just not eating in general) can cause muscle deterioration, but just beyond the point of glycogen depletion. We can, however, offer some guidelines to help you find a balance. … one of the major reasons that good distance runners are thin/less muscular with longer limbs and good sprinters are more muscular is that the people who are genetically predisposed to those body types are the people who become good enough to compete in the first place. Moderators remove posts from feeds for a variety of reasons, including keeping communities safe, civil, and true to their purpose. Achievement and adrenaline are obvious motivators. Takes me about an hour. Seriously. Visually speaking. Sign off That sums up my last 6 months and a brief look back at my year-long weight loss journey. I'm trained and coached (and mediocre), and I'm normally good to go for ~1:20. Suddenly your legs will feel like they've each gained like 15lbs each. I’ve just started running and can now run 10km. “Muscle protein provides a small part of the energy for any exercise — including running — so you do indeed use a bit of muscle as fuel for running,” confirms Scott Saifer, MS, head coach at Wenzel Coaching, who has a master’s in exercise physiology and has been coaching athletes and cyclists from the beginner to the professional level for more than 25 years. That’s about five pounds to us Americans. I've never seen a heavily muscled person be an amazing long distance runner. “Running on an empty stomach is the best method to lose weight” Working out on an empty stomach is often touted as the best way to burn fat and lose weight. Sure, if somebody does nothing but high-volume endurance running, neglects weight training, and follows a low-protein diet, it will cause muscle loss. Your body will look to your fat stores AND your protein stores (read: muscle) for additional energy. 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