The myth that does running after lifting lose muscle is just that – a myth.
Running after lifting might seem like a great way to burn extra calories and muscle, but according to recent studies, it might not be the best idea. Contrary to popular belief, running after lifting can actually lead to less muscle gain and fat loss.
In fact, some studies suggest that running may even lead to more muscle loss than not lifting at all! One possible explanation for this is that running stimulates the release of stress hormones such as cortisol, which can damage muscle tissue.
Table of Contents
- What Does the Research Say?
- How Does it Work?
- Does Running after Lifting Affect Muscle Growth?
- How to Structure your Post-Workout Routine
What Does the Research Say?
Researchers at the University of Kentucky found that there was a decrease in muscle mass after weightlifting. They found that the amount of muscle mass in the legs decreased by as much as 20% after a single bout of weightlifting. The researchers believe that this decrease is due to a decrease in protein synthesis, which may be caused by an increase in cortisol levels.
In addition to a decrease in muscle mass, the researchers found that cortisol levels increased after weightlifting. Just recently, an analysis was published that looked at 11 studies on resistance training and cortisol. The results of this analysis showed a significant increase in cortisol after resistance training. It is well known that increases in cortisol during the recovery phase are detrimental to muscle growth and strength gains.
However, it’s likely that this drop in cortisol after resistance training is also detrimental to growth and strength gains. In short, it might not be a good idea to do heavy resistance training immediately after a hard workout.
In one study, researchers had participants lift weights and then ran on a treadmill for 30 minutes afterward. The researchers found that the participants’ leg muscles lost more volume and strength than those who didn’t lift weights.
Another study had participants perform squats followed by multiple sets of bench press and found that the participants’ bench press strength decreased when they ran afterward. If you are looking to gain muscle mass, don t run after working out. Instead, try doing some cardio and weight training together.
How Does it Work?
The body’s natural response to running is to release adrenaline, which in turn signals the body to burn more fat. The problem is that adrenaline is a stress hormone, so it can cause problems such as increased cortisol levels and muscle breakdown. To avoid this, it s recommended to do a fast recovery run after hard workouts.
What are Some Tips to Prevent Running after Lifting from Losing Muscle?
Lifting weights is a great way to increase muscle mass, but it’s important to remember that muscles need time to recover after exercise. Running after lifting can lead to muscle loss, so it’s important to take precautions to prevent this from happening. Here are some tips for preventing running after lifting from losing muscle:
1. Make sure you allow yourself enough time for recovery between workouts. Muscles need at least 24 hours of rest between workouts in order to rebuild and grow stronger.
2. Avoid running long distances after lifting weights. If you run long distances after lifting, you’re more likely to experience muscle loss because your muscles will be tired and won’t be able to generate as much force.
3. Drink plenty of water before, during, and after your workout. This will help keep your muscles hydrated and functioning properly.
4. Eat plenty of fruits, vegetables, and whole grains. These foods will help you feel full and will ensure that your body is getting all the nutrients it needs to function properly.
5 Get enough rest. Rest is very important for the body to recover from workouts, and it will help you to get stronger, faster, and more fit in the long run.
Does Running after Lifting Affect Muscle Growth?
There is a lot of conflicting information out there when it comes to the effects of running after lifting weights. Some people believe that running will negate the muscle growth you achieved from lifting, while others maintain that running after lifting can actually help with muscle growth. To date, there has been little scientific research on this topic, so the jury is still out on what the true effects are.
However, one study published in the “Journal of Strength and Conditioning Research” did look at the effects of running after lifting weights. The study found that running after lifting had no negative impact on muscle growth or strength gains. In fact, runners in the study actually saw greater increases in both measures than those who didn’t run after lifting.
How to Structure your Post-Workout Routine
Working out is an important part of a healthy lifestyle, but it’s important to structure your routine in a way that allows you to recover properly and see results. Here are a few tips for structuring your post-workout routine:
Make sure you’re drinking enough water. Dehydration can lead to fatigue and make it harder for your body to recover from a workout. Drink plenty of fluids before, during, and after your workout.
Eat something within an hour of working out. Your body needs fuel to recover, so make sure you have a healthy snack or meal after your workout.
Take time to stretch and foam roll. If you’re like most people, you probably don’t make time to stretch every day. But stretching is an important part of a healthy lifestyle, and it can help improve flexibility, posture, and range of motion.
There are many different ways to stretch, and the best way to find out what works for you is to experiment. You may want to try static stretching, dynamic stretching, or ballistic stretching.
Another way to improve flexibility is by foam rolling. Foam rolling helps massage the muscles and break up adhesions or knots in the muscle tissue. It can also help improve blood flow and reduce inflammation.
Give yourself enough time to rest between workouts. If you’re trying to build muscle, don’t do too many heavy sets of 5-6 reps. Do 3 sets of 10-15 reps instead. This allows your muscles to recover and get ready for more work in the next workout.
In conclusion, there does not seem to be a significant difference in muscle growth when running after lifting as opposed to not running. However, further research is needed to confirm this. Until then, it is safe to say that running after lifting will not hinder muscle growth.