Will Running Kill My Gains

When it comes to fitness and building muscle, one common concern that many individuals have is whether running will “kill their gains.” It’s a valid question, especially for those who prioritize strength training and muscle growth. As a fitness enthusiast myself, I’ve often wondered about the impact of running on my gains. So, let’s dive deep into this topic and explore the relationship between running and muscle growth.

The Myth of Cardio Killing Gains

There’s a common misconception that doing cardio, including running, will hinder muscle growth. The belief is that cardio exercises, with their emphasis on steady-state endurance training, can lead to muscle loss. However, this is not entirely accurate.

It’s essential to understand that running, or any form of cardio, is primarily an aerobic exercise. It mainly focuses on improving cardiovascular endurance, increasing lung capacity, and burning calories. While running does not directly target muscle growth, it does offer many benefits that can complement your gains.

Running and Fat Loss

One of the significant benefits of incorporating running into your fitness routine is its ability to aid in fat loss. Running is a high-calorie burning exercise that can help create a calorie deficit, promoting weight loss and reducing body fat percentage. By shedding excess body fat, your muscles become more visible, giving you that toned and defined physique.

Furthermore, running can also improve insulin sensitivity, which plays a crucial role in muscle growth. By enhancing insulin sensitivity, your body becomes more efficient at utilizing nutrients, including protein, which is essential for muscle repair and growth.

Effects of Running on Muscle Mass

While running primarily focuses on cardiovascular fitness and fat loss, it does have some impact on muscle mass. However, this impact varies depending on several factors such as intensity, duration, and frequency of your running sessions.

Long-distance running, such as marathon training, can potentially lead to some muscle loss due to the high energy demands and long duration of these activities. However, the muscle loss is typically more pronounced in individuals who are in a severe calorie deficit and are not adequately fueling their bodies.

On the other hand, incorporating short distance sprints or high-intensity interval training (HIIT) into your running routine can actually help preserve muscle mass and even promote muscle growth. These types of exercises stimulate the release of growth hormone and testosterone, which are crucial for muscle hypertrophy.

Striking the Right Balance

Now that we understand the potential effects of running on muscle growth, it’s important to strike the right balance between running and strength training. If your primary goal is to build muscle, it’s essential to prioritize resistance training and ensure that you’re providing your body with adequate nutrition and rest for optimal muscle recovery and growth.

Consider incorporating running as a complementary form of exercise rather than a replacement for strength training. Aim for two to three moderate-intensity running sessions per week, alongside your regular weightlifting routine. This way, you can enjoy the cardiovascular benefits of running without compromising your gains.


In conclusion, running does not necessarily “kill your gains.” While it may not directly promote muscle growth like resistance training does, running offers numerous benefits such as improved cardiovascular health, fat loss, and increased insulin sensitivity. By finding the right balance between running and strength training, you can enjoy the best of both worlds and achieve your fitness goals. So, lace up those running shoes and hit the pavement with confidence!