Men's Fitness Online

Running and muscle growth don’t have to be exclusive, says powerlifter Mike Israetel, professor of exercise science at the University of Central Missouri. It works like this: muscles grow best when you give them lots of sets of heavy weights, and then let them recover between workouts. “Anything that interferes with the ability to lift hard by fatiguing the muscles, or with the ability to recover, is going to reduce muscle growth somewhat,” says Israetel, who’s also the head science consultant for Renaissance Periodisation and author of The Renaissance Diet.

So, if you’re lifting for your legs, yeah, running on “legs day” might not be a good idea. But a few laps won’t undo all your work. Adding a moderate amount of cardio to your routine could benefit your overall fitness goals—when done right.

The Impact of Running on Muscle Growth

Muscle growth, or hypertrophy, relies on the principles of progressive overload and recovery. Lifting heavy stimulates the muscles, and the recovery phase allows them to repair and grow stronger. High-intensity cardio like running can temporarily fatigue your muscles and make heavy lifting harder if done on the same day. However, running in moderation won’t “cancel out” your hard work in the gym.

According to Israetel, the key is to balance your cardio with your lifting. For example, schedule running on non-lifting days or at least several hours apart from your weight-training sessions. This separation allows your muscles enough time to recover and prevents overtraining.

Benefits of Incorporating Cardio

While excessive running may impede recovery, light to moderate cardio offers several benefits for lifters:

• Improved cardiovascular health: Stronger endurance helps you lift heavier for longer.
• Enhanced recovery: Increased blood flow from cardio can aid in muscle repair.
• Reduced body fat: Complementing your weightlifting with running can help maintain a lean physique.

Practical Tips for Balancing Running and Lifting

1. Prioritize your goals: If muscle growth is your main focus, limit cardio sessions to 2–3 times per week.
2. Separate sessions: Perform cardio and lifting at least 6–8 hours apart for optimal recovery.
3. Keep it moderate: Short, steady-state runs (20–30 minutes) are less likely to interfere with hypertrophy than long, intense runs.

Remember, fitness is about creating a sustainable, balanced routine that aligns with your goals. With the right approach, you can enjoy the benefits of both running and lifting.