Does running cause any muscle gain

[Jdevinrodgers]

This past May I engaged in a goal to run a 1/2 marathon. Initially I was told that long running destroys muscle mass and that I would need to lift weights simultaneously (which I hate). After meeting my goal I decided I really loved running and wanted to train for a full marathon. I typically do 4 or 5 mile runs 2 or 3 times a week and a longer slower run once a week making sure I rest a few days. Question: Should I be lifting weights too? Does running build lean muscle if you do long distance? Anyone have any good resources on this?

[artemis_warrior]

That's a good question.  Running doesn't cause you to lose muscle. What it does do is train a different type muscle fiber than weight training.  The type of muscle fibers (slow twitch) that you train while running are for endurance.  They can work for a long time without getting tired.  The fibers that are used in weight training (fast twitch) are designed to generate short bursts of power and tire fast.  Your muscles have both types of fibers, some more than others depending upon the muscle and your genetics.  (Keep in mind this is super simplified).

As far as weight lifting while running.  You have to decide what your ultimate goal is.  If you say you want to run a marathon, you probably wouldn't want to lift heavy weights and build bulk (training the fast twitch fibers).  However, it is important to maintain balance in all of your muscles so it is a good idea to work on overall strength and flexibility throughout your body.  Weight training is good, but so are Pilates (which will help strengthen your postural muscles without building bulk), and yoga (there are many types but generally speaking it will help you with flexibility, balance, and static strength).

Again, this is a really basic answer to a pretty great/complex question.  I would be happy to talk to you more.  (BTW- I'm a fitness professional with a BA in Kinesiology. This is a super nice way to take a break from being a stay-at-home mom and keep my brain in shape:-)

Good luck with your marathon!

[Heybales]

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@Jdevinrodgers wrote:
This past May I engaged in a goal to run a 1/2 marathon. Initially I was told that long running destroys muscle mass and that I would need to lift weights simultaneously (which I hate). After meeting my goal I decided I really loved running and wanted to train for a full marathon. I typically do 4 or 5 mile runs 2 or 3 times a week and a longer slower run once a week making sure I rest a few days. Question: Should I be lifting weights too? Does running build lean muscle if you do long distance? Anyone have any good resources on this?

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You seen long distance runners, even fast ones?

No, extra muscle is rarely needed. Even in legs, only what is needed to carry your mass.

Were you in a diet while only doing running?

Yes, you will lose upper body muscle that is not needed, or actually needed least. Again, look at long distance runners. And as you lose weight, you'll actually lose leg muscle mass too that is unneeded for the effort you use it at.

Your body will use your existing leg muscle as best and most it can, making all kinds of other improvements that will let you increase speed. Central Nervous System, red blood cells, better fat metabolism by increased mitochondria, ect.

Exact some way people lifting in a diet rarely actually gain muscle mass, they gain strength from many other reasons.

But in both cases, eventually existing muscle will be tapped out and cardio system can't improve anymore, no more speed improvements, just as no more weight on the bar.

In both cases, need to eat in surplus, and basically add weight to the bar, so body has a need to build more muscle, and the diet to allow it.

In running that would be done with specific types of intervals - HIIT. Not the fad usage of it today where it's applied to anything hard effort done in a workout, but specific timings and such.

So the only muscle gain you'd get from running is the same that a beginner lifter would get.

Brand new at it and you tap out existing muscle very fast, and still a lot of fat available.

The problem with running and gaining muscle mass, it takes awhile to tap out existing because of all these other cardio improvements that need to happen first, so you don't tap it out fast. By the time you do, you are not longer brand new at it.

Only you can decide if you like how the upper body looks on long distance runners. Being in a diet will help abtain that look faster.

[Heybales]

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@Jdevinrodgers wrote:
This past May I engaged in a goal to run a 1/2 marathon. Initially I was told that long running destroys muscle mass and that I would need to lift weights simultaneously (which I hate). After meeting my goal I decided I really loved running and wanted to train for a full marathon. I typically do 4 or 5 mile runs 2 or 3 times a week and a longer slower run once a week making sure I rest a few days. Question: Should I be lifting weights too? Does running build lean muscle if you do long distance? Anyone have any good resources on this?

---

You seen long distance runners, even fast ones?

No, extra muscle is rarely needed. Even in legs, only what is needed to carry your mass.

Were you in a diet while only doing running?

Yes, you will lose upper body muscle that is not needed, or actually needed least. Again, look at long distance runners. And as you lose weight, you'll actually lose leg muscle mass too that is unneeded for the effort you use it at.

Your body will use your existing leg muscle as best and most it can, making all kinds of other improvements that will let you increase speed. Central Nervous System, red blood cells, better fat metabolism by increased mitochondria, ect.

Exact some way people lifting in a diet rarely actually gain muscle mass, they gain strength from many other reasons.

But in both cases, eventually existing muscle will be tapped out and cardio system can't improve anymore, no more speed improvements, just as no more weight on the bar.

In both cases, need to eat in surplus, and basically add weight to the bar, so body has a need to build more muscle, and the diet to allow it.

In running that would be done with specific types of intervals - HIIT. Not the fad usage of it today where it's applied to anything hard effort done in a workout, but specific timings and such.

So the only muscle gain you'd get from running is the same that a beginner lifter would get.

Brand new at it and you tap out existing muscle very fast, and still a lot of fat available.

The problem with running and gaining muscle mass, it takes awhile to tap out existing because of all these other cardio improvements that need to happen first, so you don't tap it out fast. By the time you do, you are not longer brand new at it.

Only you can decide if you like how the upper body looks on long distance runners. Being in a diet will help obtain that look faster.

[Gershon]

In my experience with bicycle riding, running and walking, my legs always got skinnier. It wasn't enough to notice except to me.  A long time ago I saw pictures that show running and walking builds the size of the leg bones.

I will say hikers in the mountains have the best looking legs - especially trail runners.