Why You Should Run to Build Muscle

Find out why you should run to build muscle.

Many people perceive running, especially long distances, to have a negative impact on muscle-building due to concerns surrounding energy utilization. When engaging in aerobic activities like running, the body relies on energy sources beyond the immediate stores in muscles, leading to the mobilization of fat for fuel.

This triggers the release of cortisol, the stress hormone, which can potentially induce muscle breakdown. Additionally, the release of myostatin, a protein that breaks down muscle tissue, is associated with prolonged aerobic exercises, contributing to the misconception that running is counterproductive to muscle gains.

Also, many people make the connection that steady-state cardio may lead to a calorie deficit, which is often associated with weight loss. As individuals strive to burn calories through running, there is a fear that the body might tap into muscle protein for energy, jeopardizing the hypertrophic process.

While these concerns are valid to some point, Adam Sinicki says there is a big misconception around it. Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost one million subscribers on his YouTube Channel.

Nowadays, it is more prevalent that people understand the necessity to have cardio paired up with strength training for faster results when it comes to body transformation and recomposition, turning fat into muscle.  

The information you are going to read below, why you should run to build muscle, is largely based on a video shared by Sinicki. According to him, there is an often-misunderstood impact of steady-state cardio on muscle mass and hypertrophy. So let’s dig deep into it.

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Why You Should Run to Build Muscle

There’s a pervasive belief that engaging in activities like long-distance running can hinder muscle gains, but the truth is far more intricate. When you embark on aerobic exercises, your body seeks alternative energy sources beyond the immediate ATP stores in muscles and glucose in the bloodstream. This triggers the aerobic energy system, inducing heavy breathing and the utilisation of fat stores as a supplementary energy reservoir.

While steady-state cardio is typically associated with weight loss, it’s crucial to recognise that it can also have implications for muscle retention. The pivotal players in this scenario are cortisol, the stress hormone, and myostatin, a protein responsible for muscle breakdown. Depleting glucose stores during exercise prompts the release of cortisol, signalling stress and inducing hunger. Consequently, myostatin is unleashed to break down muscle for energy efficiency.

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However, the narrative isn’t entirely bleak for muscle enthusiasts. Steady-state cardio, particularly in the form of a leisurely jog, exhibits the ability to amplify the size of the left ventricle in the heart over time. This augmentation allows for increased circulation of oxygenated blood, leading to an improvement in parasympathetic tone, a reduction in resting heart rate, better sleep, and stress mitigation.

Contrary to the prevailing misconception, the benefits of steady-state cardio stretch far beyond cardiovascular health. It plays a pivotal role in serotonin production, contributing not only to a positive mood but also to satiety. The enhanced parasympathetic tone resulting from regular cardio sessions has a knock-on effect of making the body more anabolic, ultimately reducing cortisol production and, by extension, diminishing myostatin release throughout the day.

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While high-intensity interval training (HIIT) undoubtedly boasts its merits, a knee-jerk dismissal of steady-state cardio overlooks its unique set of advantages. The improved resting heart rate and enhanced parasympathetic tone derived from steady-state cardio translate into superior overall health, efficient recovery, and heightened workout performance.

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In essence, integrating steady-state cardio into your fitness regimen, alongside other forms of exercise, unfolds a holistic approach to well-being. Even the stalwarts of muscle-building, such as bodybuilders, acknowledge its significance in maintaining a healthy heart and optimising body composition. So, the next time you find yourself lacing up those running shoes, remember that steady-state cardio is not just about burning calories but is a holistic support system for muscle growth and overall vitality.

If you want the information from above in a video format, you can simply watch it below. In it, Sinicki goes more in detail about why you should run to build muscle.

So lace up your running shoes, go outside, and build muscle!

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How to Start Running? Simple Tips for Novice Runners

Embarking on a running journey can be a rewarding endeavour for both physical and mental well-being. Here’s a step-by-step guide on how to seamlessly integrate running into your lifestyle:

Start Gradually: If you’re new to running, begin with a walk-run approach. Alternate between walking and jogging intervals to build stamina gradually. For instance, start with a brisk 30-minute walk, interspersed with short jogging intervals. As your fitness improves, adjust the ratio to incorporate more running.

Invest in Proper Footwear: Ensure you have suitable running shoes that provide adequate support and cushioning. Visit a specialist store to get fitted, considering factors like foot arch and running style. Appropriate footwear can significantly reduce the risk of injuries and enhance your running experience.

Establish a Routine: Consistency is key. Set aside specific times in your weekly schedule for running. Whether it’s early mornings or evenings, having a routine makes it easier to stick to your running goals. Start with two to three sessions per week and gradually increase frequency as your fitness improves.

Set Realistic Goals: Define achievable and measurable goals to keep yourself motivated. This could be as simple as completing a specific distance without stopping, gradually increasing your running time, or participating in a local fun run. Celebrate your milestones to reinforce the positive aspects of your running journey.

Listen to Your Body: Pay attention to how your body responds to running. It’s normal to experience some muscle soreness, but persistent pain should be addressed. Allow for proper rest and recovery days between runs to avoid overtraining and minimise the risk of injuries.

Warm-Up and Cool Down: Prioritize warm-up exercises to prepare your muscles and joints for the activity. Similarly, incorporate stretching and cool-down routines post-run to aid recovery and improve flexibility. This can help prevent injuries and improve overall performance.

Join a Running Community: Consider joining a local running club or online communities. Having a support network can provide motivation, encouragement, and valuable tips for beginners. Sharing experiences and progress with like-minded individuals can enhance the enjoyment of your running journey.

Explore Different Routes: Keep your runs interesting by exploring various routes. Whether it’s parks, trails, or urban landscapes, diverse scenery can make your running routine more enjoyable. This variety can also challenge different muscle groups and add an element of excitement to your workouts.

Remember, the key to successfully adding running to your lifestyle is patience and consistency. Listen to your body, set realistic goals, and enjoy the numerous physical and mental benefits that running can bring to your overall well-being.

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