Please shed some light on this: Is muscle mass compromised by distance running?

VanderTuig1976

I've been lifting since January (4x per week involving each major lift) and recently started increasing my running frequency and distance as well. I know I need to focus on one more than the other......however, I keep having people tell me, "you know you're going to lose some muscle with all the running you're planning on doing."

I currently run about 15+ miles per week and will build up to a max of about 25 mi. per week. If I continue to lift, will this much running really cause me to lose muscle? I ask because I constantly get conflicting information on this issue.

Thanks!

AllanMisner

It really depends on a several things:
1) Are you eating a surplus of calories?
2) Is the running putting you at a calorie deficit?
3) Are you getting enough protein?
4) Are you lifting heavy and getting progressively heavier?
5) Is the running prohibiting you from lifting the same weight or volume?

Curtruns

I believe if your calorie input is enough to support muscle growth you will be fine. 25 miles a week is not "a lot" of running. I know several "body builders" (men and women) that run more mileage a week than this.

ThickMcRunFast

25 miles per week is hardly the amount of running that would cut into muscle mass. I have gained muscle at 60mpw. Its less about the exercise and more about the diet around it.

As long as you're eating enough, continuing a strength plan, and getting enough protein, no, you will not suddenly look like a Kenyan distance runner. That doesn't happen on accident.

kdiamond

I agree that 25 miles doesn't seem like too much IF you're eating to compensate.

VanderTuig1976

AllanMisner wrote: »

It really depends on a several things:
1) Are you eating a surplus of calories? Most days, yes. Some days I stay at maintenance.
2) Is the running putting you at a calorie deficit? Not yet but may eventually get there when I get to max distance on my long runs (13 mi.).
3) Are you getting enough protein? Yes. (150 grams per day and I weigh 150)
4) Are you lifting heavy and getting progressively heavier? Yes.
5) Is the running prohibiting you from lifting the same weight or volume?

Not yet.

VanderTuig1976

kdiamond wrote: »

I agree that 25 miles doesn't seem like too much IF you're eating to compensate.

Great news!!!! This makes me very happy:)

VanderTuig1976

Thank you all for your replies!!! It's good to know that the work I've put into lifting won't be wasted away with running. It's very encouraging to hear your experiences of being able to do both activities!!!

AllanMisner

VanderTuig1976 wrote: »

AllanMisner wrote: »

It really depends on a several things:
1) Are you eating a surplus of calories? Most days, yes. Some days I stay at maintenance.
2) Is the running putting you at a calorie deficit? Not yet but may eventually get there when I get to max distance on my long runs (13 mi.).
3) Are you getting enough protein? Yes. (150 grams per day and I weigh 150)
4) Are you lifting heavy and getting progressively heavier? Yes.
5) Is the running prohibiting you from lifting the same weight or volume? Not yet.

Then you should be fine.

stingrayinfl

You will be fine with 25. Do what your spirit wants to do

rybo

At 15 to 25 miles a week, unless you are severely starving yourself, you will have no negative impacts on muscle mass. Now you may experience a few bumps along the way with regards to your strength and energy levels as your body adapts, but again, as long as you are eating enough they should be minor and temporary.

glevinso

Just echoing others that 25 miles a week isn't that much. It is pretty much right in the "fitness" range (IE you run for fitness not because you want to race long distances)

VanderTuig1976

Thanks again everyone for your responses. I know 25 miles may not seem like a lot (and I agree that it isn't) but in my circle of non-running friends/family/colleagues I get lots of comments about the amount of running I do so I guess I've come to think that I run a lot compared to their non-running lifestyles:) I'm so glad I can continue to lift and increase my distance without impact because I really love to do both!!!

glevinso

Do you have a goal for your running? Or is it just for cardiovascular fitness?

Hornsby

If you are lifting, getting enough calories and protein, there is no reason that running 25 miles per week should cause muscle loss. I would think that would be true for 50/75/100 miles per week as well.

ThickMcRunFast

VanderTuig1976 wrote: »

Thanks again everyone for your responses. I know 25 miles may not seem like a lot (and I agree that it isn't) but in my circle of non-running friends/family/colleagues I get lots of comments about the amount of running I do so I guess I've come to think that I run a lot compared to their non-running lifestyles:) I'm so glad I can continue to lift and increase my distance without impact because I really love to do both!!!

Yeah people seem to like the whole 'distance runners are so skinny!' thing. But that physique comes from 1) genetics and 2) a very specifically designed training/nutrition program designed solely for a person to run really, really f#*%ing fast for a long period of time. Just like you won't add 20lbs of muscle without some serious work, you also won't look like an elite marathoner without some serious work.

glevinso

You can't even compare the average Boston-qualifier with the "stick-thin distance runners". Sure some are like that, but the good majority of people who are fast enough to qualify for Boston are not sickly thin looking.

Lofteren

AllanMisner wrote: »

It really depends on a several things:
1) Are you eating a surplus of calories?
2) Is the running putting you at a calorie deficit?
3) Are you getting enough protein?
4) Are you lifting heavy and getting progressively heavier?
5) Is the running prohibiting you from lifting the same weight or volume?

I would add to that, do you have a large amount of muscle mass right now?

If you're already carrying an amount of muscle that requires specific training and diet to maintain then distance running will quickly reduce that amount. If you have a normal or less than average amount of muscle mass it is much less likely to negatively impact your lean mass.

VanderTuig1976

glevinso wrote: »

Do you have a goal for your running? Or is it just for cardiovascular fitness?

Yes, I want to complete full marathon this fall.

glevinso

VanderTuig1976 wrote: »

glevinso wrote: »

Do you have a goal for your running? Or is it just for cardiovascular fitness?

Yes, I want to complete full marathon this fall.

I was going to say that 25 miles a week is a decent base to start from for long distance training. You will be looking at hitting 50+ miles a week training for a marathon.

Regardless, eating right, with a nod towards protein, and there is no reason to worry about loss of muscle, even at very high mile weeks (50+)

rontafoya

The answer is YES. It is good that you are lifting weights concurrently to help offset both the muscle and testosterone losses you experience from distance running. Unless your doctor specifically says otherwise, I'd eat a good amount of saturated fat and cholesterol (e.g. eggs fried in organic butter) to make enough testosterone (which will make and preserve more muscle). I didn't say more calories--just more from meat and eggs. Lift heavy weight (not light weight for "toning" which is BS), and even add brief sprint workouts to the end of your weight training sessions to add and preserve muscle.

VanderTuig1976

Lofteren wrote: »

AllanMisner wrote: »

It really depends on a several things:
1) Are you eating a surplus of calories?
2) Is the running putting you at a calorie deficit?
3) Are you getting enough protein?
4) Are you lifting heavy and getting progressively heavier?
5) Is the running prohibiting you from lifting the same weight or volume?

I would add to that, do you have a large amount of muscle mass right now?

If you're already carrying an amount of muscle that requires specific training and diet to maintain then distance running will quickly reduce that amount. If you have a normal or less than average amount of muscle mass it is much less likely to negatively impact your lean mass.

No, I would say that it's normal. I've only been lifting a few months and am trying to recomp although my calories have generally been above my maintenance level (according to the calculators).

sijomial

Most of the "conflicting information" comes from people that don't do cardio.
Whether their misleading advice comes from simple ignorance or to justify their choice not to - who knows?

It's remarkably difficult to burn muscle for fuel. Carbs, glycogen and fat are your preferred energy sources and it's very hard to exhaust them.
Much more likely negative impacts would be from compromising recovery or training performance through fatigue.

With your mileage and as you are at maintenance, so fuelling your workouts, you should be fine.

Azdak

The misleading information also comes from people who incorrectly equate "inhibits maximal mass gains" with "losing muscle".