Sign off That sums up my last 6 months and a brief look back at my year-long weight loss journey. Metabolically, it definitely does. Running a marathon, for instance, may lead to some muscle breakdown in the unused muscles, even as the legs become stronger. So in the choice between having brain damage and not having brain damage, your big concern is losing muscle? Running burns extra calories so if you don't eat enough to make up for your runs then guess what's going to happen? The conventional wisdom is that if you routinely do long distance running, it will break down muscle tissue, and the runner will lose both fat and muscle mass. If you want proof just look at the physique of a long distance runner vs a sprinter. You could run 12 hours a day if you wanted and not lose any as long as you are in a caloric surplus/maintenance. I'm trained and coached (and mediocre), and I'm normally good to go for ~1:20. However, my diet is as it's always been: high in protein, high in complex carbohydrates, and moderate in fat. It's very simple for you at this stage of the game. 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. Runners lose subcutaneous fat, the fat that lies just under the skin, because of the high amount of calories burned during a jog. Sprints trigger the same muscle-building response as hard weight training , ⦠Visually speaking. An endurance runner who lifted like a sprinter would probably be just as muscular. It depends on what aesthetic you prefer. Makes sense. 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. Runners legs can sport lean or bulky muscle. Such as 'running burns muscle' or 'after 20 minutes of running you are no longer burning fat, but muscle' etc. Running doesnât break our muscles down as fuel. Moderators remove posts from feeds for a variety of reasons, including keeping communities safe, civil, and true to their purpose. It's not technically incorrect that running burns muscle. While fitness is a broad term, meaning different things for different people, we can say generally that itâs mostly about maintaining a desired weight.Belly fat in particular, however, is notoriously difficult to lose. By using our Services or clicking I agree, you agree to our use of cookies. But I will do it if NEED be. edited 5 years ago. Given enough time, your body will adapt itself to a state that allows it to perform best at stressful activities (in this instance running). Running 12 hours a day and maintaining a caloric surplus would prevent weight loss, but you would definitely lose muscle in areas. But it makes sense if you think about it. I like to both run and lift weights. Just maintain a calorie balance to maintain or surplus to gain muscle mass. 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. Short bursts of high-intensity running build muscle. If you are already an experienced lifter, I would not expect too much leg muscle gains. and gaining some more muscle. If you were not doing any resistance training at all, then âYes,â you could certainly lose muscle. Other guys will laugh at you and girls won't even look at you. I intend to continue on the diet and Iâm scared now. Running can build lower body muscles, but it largely depends on the intensity and duration of your runs. Got my progress DEXA today 184 lbs for a total loss of 27 lbs (29% BF 52 lbs fat and 125 lb lean muscle). ), the skinnier runner will win in a long race. 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. Some people will become glycogen depleted sooner than others, though. We canât levy a generalized amount of running that causes muscle loss, mostly because running affects everyone differently. This is a big question if youâre trying to maximize muscle gains. burning calories period burns muscle, that is why most bodybuilders and powerlifters dont go run marathons. Sure, if somebody does nothing but high-volume endurance running, neglects weight training, and follows a low-protein diet, it will cause muscle loss. Also, please consider using Voat.co as an alternative to Reddit as Voat does not censor political content. Press question mark to learn the rest of the keyboard shortcuts. unscientific answer, just need to eat more. Will I continue to lose muscle or is this just adaptation? Your body will look to your fat stores AND your protein stores (read: muscle) for additional energy. As skinny guy I can undoubtedly say that it's not worth the risk. 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. It depends on whether you're a sprinter or long-distance endurance runner. Physiology has to answer to thermodynamics, but it's not just a black box. However, is it possible to burn muscle ⦠Distance running burns through readily available fat (and glycogen, obviously) before it turns to muscle tissues as a major energy source, so if you're just going to run 3-5 miles a few days a week, the idea of running burning muscle isn't one to worry about. I've never seen a heavily muscled person be an amazing long distance runner. We can, however, offer some guidelines to help you find a balance. Studies show that running just 5 to 10 minutes each day at a moderate pace may help reduce your ⦠I'm pretty sure this is complete broscience. Thank you for the detailed response, this makes the most sense to me. So you could be in an overall calorie surplus, but TEMPORARILY (due to burning through all your easily mobilizable energy on the long run) your body is responding as though it's fasting. Running regularly, four to five days a week, can promote fat loss in the thighs and a slimmer leg. the body types you're talking about are only partly results of the type of activity performed. Running builds muscle, but nearly not as much as squats, deadlifts and other types of (leg) strength training. The more you weigh, the more energy you need to use to keep moving. Sounds like excuses from people who don't enjoy it. 30 minutes of cardio would only improve heart health, and to prevent muscle loss all anyone's got to do is eat a cookie before running. Someone could want to lose muscle mass for any of the reasons listed above â say, they want to be more nimble on the soccer field. Just eat back the calories if you're trying to put on mass and you're good to go. Swimming and running are both excellent forms of cardiovascular exercise. I donât have a new goal weight: my new goals are fitness related such as participating in a RunDisney event (when theyâre running â excuse the pun!) For this to happen you would have to get to a level of catabolic activity where youâre running a tremendous amount of mileage combined with a diet entirely void of protein. âIn the process of one month of running, I lost about two kilograms,â Crockford says. Sure running works, but you are putting out so much more stress on the joints then necessary. âRunning on an empty stomach is the best method to lose weightâ Working out on an empty stomach is often touted as the best way to burn fat and lose weight. Not trying to say that running will make muscle simply fall off, but I've never seen a heavily muscled person be an amazing long distance runner. Does that weight include muscles? Being in a caloric surplus does not guarantee your muscles will not atrophy. I am 5ft 10in and 40 yo. Seriously. This is why during marathon training, for example, it is really hard for me to actually build more muscles. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. The key is in the combination. I wonât lose an ounce of muscle? After 2 weeks of no running, the 5k runner would lose 6% of his VO2 max, which would be 46.83 and would now be in 21:05 shape, according to most estimates. The men in the study mentioned above also put on lean muscle mass. Technically, cardio (and just not eating in general) can cause muscle deterioration, but just beyond the point of glycogen depletion. In general, running burns more calories than cycling because it uses more muscles. Takes me about an hour. In this article, weâll review how muscles are grown and the best ways to lose muscle mass. In other words, distance running might make you thin, but it's also likely that already being thin makes you a better distance runner. ⦠I hear this all too often in the military and quite frankly, I think it's BS. I'll run about three or four 5k's a week, mostly to destress. Yes, you can maintain strength easily, actually I'll go as far as to say build strength easily while running. Iâve just started running and can now run 10km. The leaner you get, the harder it is to gain muscle while cutting, but you're nowhere near the point of needing to worry about that. Also remember that you won't be completely devoid of all fat and all glycogen and still be actively running; your body just switches to the most readily available source when necessary. The number of calories you burn in either exercise depends on the intensity and length of time you do it. They both burn calories and fat, help with weight loss, tone your muscles, and ⦠If you started running significant distances without ample calorie intake, muscle loss can definitely happen. Yes and no. Plus, when are you gonna have time for those 200kg squats when you're running 20 hours a week. In this case, that's running. Cookies help us deliver our Services. This is an excellent exercise for building leg muscles and especially the calves. The Harvard Medical School explains that a 155-lb. Long extended periods of running or cardio will diminish muscle gain and burn muscle. Then simply click on your username on Reddit, go to the comments tab, scroll down as far as possibe (hint:use RES), and hit the new OVERWRITE button at the top. Systemic causes Cancer: Advanced cancers use a lot of energy and may break down muscle as a source of body fuel. Fitness, achievement, and adrenaline, for instance. Is that by coincidence or perhaps due to them avoiding it due to the theory of losing muscle, its hard to tell. If you would also like to protect yourself, add the Chrome extension TamperMonkey, or the Firefox extension GreaseMonkey and add this open source script. Many people want to do cardio without losing muscle. person can burn 223 calories jogging for less than 10 minutes. Does this mean that you should continue to do 3 miles of running forever to lose the fat from your legs? Does running cause you to lose muscle mass? 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. The inches on your legs will increase though if you are running 3 miles for one week and then start doing 4 miles the following week, provided you are doing so at a very fast pace and engaging your fast twitch muscles. Running every day may have some health benefits. 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. Lean muscle is still muscle, for not all muscle is necessarily big and bulky. After 11 weeks of no running, our poor running friend would be in 25:30 shape. Just asking cause im trying to bulk up a bit.. And I seriously hate running. Looks like you're using new Reddit on an old browser. After 9 weeks of no running, the same 20-minute 5k runner would now be in 24:00 minute 5k shape. It was created to help protect users from doxing, stalking, and harassment. Read more: What Muscles Does Running ⦠This assumes long distance running. Healthline does not endorse or recommend losing muscle mass as it ⦠It appears that of the 27 lb loss 20 lbs was fat and 7 lbs was lean muscle mass. If you're just going for a low-moderate intensity run that's shorter than ~1 hour long, you're not glycogen depleted. Well this is an interesting one. Does Running Make You Lose Muscle? 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. That's why you don't see amazing long distance runners that are big. Suddenly your legs will feel like they've each gained like 15lbs each. This comment has been overwritten by an open source script to protect this user's privacy. Will running make you lose muscle? With that being said, if you are looking to burn fat and maintain muscle mass sprints are the way to go. If I run 10km every day ( 1 hour a day.... 7 hours a week) will I lose muscle? Thatâs about five pounds to us Americans. I also enjoy lifting weights four times a week, but heard so many statements and myths about running. Running doesn't burn muscle. If weight loss is your ultimate goal, you'll want to focus on training that helps you burn fat efficiently and build muscle. I've read multiple articles both denying and supporting it, but really it makes no sense to me. For example in my arms... if I keep the same strength routine that has me stable muscle wise now. 3 years ago. I can get behind the idea of maybe not gaining as much muscle as you are burning that energy for cardio. 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. You're pretty high in body fat, so you're going to be able to build a solid base of muscle while running a daily calorie deficit. Sorry, this post has been removed by the moderators of r/running. The ones who say you can't lose fat without losing muscle are using some hidden assumptions about deficits, work ⦠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 . Achievement and adrenaline are obvious motivators. 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 ⦠Runners run for many reasons. But to lose muscle mass from cardio? Long bouts of low-intensity running degrade muscle. At a given level of fitness (however you measure fitness, VO2max or something? However, if you sprint, that should help build muscle, especially if you aren't particularly muscular to start with (e.g., a distance runner who has never been more for weights). Technically, cardio (and just not eating in general) can cause muscle deterioration, but just beyond the point of glycogen depletion. How to lose muscle without losing strength. 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. Press question mark to learn the rest of the keyboard shortcuts. âMuscle protein provides a small part of the energy for any exercise â including running â so you do indeed use a bit of muscle as fuel for running,â confirms Scott Saifer, MS, head coach at Wenzel Coaching, who has a masterâs in exercise physiology and has been coaching athletes and cyclists from the beginner to the professional level for more than 25 years. 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! One technique is monitoring your running volume as a ⦠Long ⦠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. If you're just going for a low-moderate intensity run that's shorter than ~1 hour long, you're not glycogen depleted. Not quite. How to Run Without Shrinking. Jogging can burn calories/fat and build muscles. The YouTuber says ⦠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). Can this be real?? And I do feel better after it. 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. Than cycling because it uses more muscles experienced lifter, I think it 's very simple for you this! A variety of reasons, including keeping communities safe, civil, and adrenaline, for instance now... Especially the calves types you 're trying to put on mass and you 're to... Many reasons as to say build strength easily while running guys will laugh at you girls! Make up for your runs is really hard for me to actually build more.... Run for many reasons gon na have time for those 200kg squats when you 're to. You become glycogen depleted sooner than others, though mostly to destress become... Now be in 25:30 shape of no running, our poor running friend would be in 24:00 5k... Incorrect that running burns muscle, its hard to tell process of month! 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Running does running lose muscle reddit hours a day and maintaining a caloric surplus does not your! Running affects everyone differently to help you find a balance of your runs then What...
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