If it is already complicated to devote yourself to running, or to work to increase muscle mass, you have probably asked yourself at some point whether it is possible to combine running with building muscle mass... and the answer is yes. Obviously, it is an activity that involves a significant effort (although you may think, "What the hell isn't!" and you'd be right) but it will allow us to be at the bottom of the barrel with both challenges.
And how can we combine running with building muscle mass? Keep in mind this series of recommendations.
Nutrition, again a key element
That's right, once again we must recommend a commitment to a healthy diet, and it is that it is an essential factor when it comes to building muscle mass while maintaining the practice of running. Do not hesitate to say goodbye to alcohol and sweets. On the other hand, a safe bet is to include in our diet products high in protein and low in fat such as fish, eggs or chicken, carbohydrates (brown rice, for example) and vegetables. Opt for those with low glycemic index and also for healthy vegetable fats.
Numerous studies have established the need to take between 0.8 - 12 grams of protein per kg of body weight.
Proteins are important in that they provide the amino acids needed by the muscles to create and regenerate the muscle tissue that is worked during training. So if you don't eat a healthy and balanced diet, it will be more difficult to achieve the desired results.
Contrary to what some runners think, eating little while trying to progress with running does not help to build muscle mass, quite the contrary.
Try to eat around six meals a day, incorporating a higher percentage of slower-absorbing carbohydrates in the morning and increasing the amount of protein throughout the evening. Likewise, if you exceed eight sessions of physical activity per week, for example, you'll need to increase your caloric intake as well.
And if you running hard during the weekend, add extra carbohydrates as well as protein, as long runs affect our energy level and this can lead to a decrease in muscle mass. Also, do not run on an empty stomach. It is much better to have a light breakfast of, for example, a banana, which will be enough to give you energy to run and, at the same time, maintain those muscles you are working for.
In short, adapt your diet to the distance you cover per week and always keep in mind that the body must have the right nutrients so that, at the same time, you can build muscle mass or, what is the same, that the nutrition you maintain provides the body with the calories it burns.
Less miles, more muscle
Especially if you are in your first strength training sessions, it is advisable to do fewer kilometers, as short, fast runs are beneficial in the goal of building muscle mass not only in the legs, but also in the upper body.
Similarly, it is necessary to follow a correct pattern when distributing the exercises to ensure that the components intended to increase muscle mass do not end their "work".
In this sense, it is important to do weight training first, rest for at least twenty minutes, consume fast-absorbing carbohydrates and then continue with cardio exercise. In this way we will guarantee good results.
The path is made by walking, and muscle mass by resting...
On numerous occasions we have spoken of the importance of rest when planning a training session.
If, for example, you have stipulated a morning session and an afternoon session, leave a minimum of six hours of rest between them, while the following day should be for recovery, a fundamental aspect because this is when the body really begins to obtain results. You will improve in muscle mass and you will also obtain key benefits such as avoiding pain, possible injuries, stress...
If you carry out cardiovascular activities, it is interesting to perform interval training, incorporating more time and intensity to the runs in order to burn more fat, process the fiber and, obviously, gain both fitness and strength.
Outdoor and indoor training
The muscle gained by working out in the weight room and doing aerobic sports will be of a higher quality than by doing only one of these two forms of training. Combining both workouts will work in a more correct and beneficial way aspects such as agility, muscular strength or endurance, thus fine-tuning a global type of muscular development.
- You may be interested in: Strength training for runners
A question of persistence
Practicing running and trying to gain muscle mass is not an easy task, and implies carrying out the advice mentioned above and, in addition, having great tenacity and persistence. There are no miraculous recipes and there is effort, a lot of effort. In this sense, the worst thing you can do is to become obsessed with the results, or try to take shortcuts that are not recommended. Finally, do not put all your hopes on supplementation, and as many experts say, gaining muscle is not a matter of supplements.
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