However, under most circumstances, the amount of protein, or muscle tissue, burned on a run is minimal. The body only stores protein as muscle tissue, which means that to some degree, running does burn muscle. Protein contributes up to about 10% of the energy needed when running at moderate to high intensities. As the intensity increases, the substrate ratio shifts, and most of the energy comes from stored glycogen. Therefore, the energy to run, or the calories that get burned, have to come from somewhere.ĭepending on the intensity of your run, which can be thought of as the percentage of your VO2 max you’re working at, your body will burn stored carbohydrates (glycogen) and fat (stored triglycerides in fat cells) to create most of the energy your muscles need for your workout.Īt lower intensities, a higher percentage of these calories come from stored fat. According to the Third Law of Thermodynamics, energy can’t be created or destroyed it can only be transformed from one form to another. It takes energy to run, so running burns calories. Many people ask, “Does running make you lose muscle?” or “How much should I run to not lose muscle?” The answer isn’t a simple yes or no or specific amount of time, because whether or not running burns muscle largely depends on your overall energy balance. Let’s get started! Does Running Make You Lose Muscle?
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In this guide, we will discuss how to run without losing muscle mass and how to enjoy running while working towards your body composition goals in a healthy and sustainable manner. Moreover, even if you are trying to lose weight by running, you likely want to lose fat, not muscle, so many runners want to know how to run without losing muscle mass, or ask themselves, how much should I run to not lose muscle. However, depending on your metabolism, body composition, and weight goals, it can be hard to do as much running as you’d like without losing muscle. Running is also a very efficient way to burn calories, which is why many people turn to running to help them lose weight. Continued abuse of our services will cause your IP address to be blocked indefinitely.Running is an excellent way to strengthen your heart and lungs, increase bone density, improve your mental health, and reduce your blood pressure, among many other benefits. Please fill out the CAPTCHA below and then click the button to indicate that you agree to these terms.
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