How To Run Without Losing Muscle Mass

It’s an extremely common misconception that cardio will cause you to lose your gains. On the contrary, it’s actually more beneficial to have a regular cardio exercise routine alongside your weight lifting routine. As with most things in life, it’s all about moderation. Let’s talk about how to run without losing muscle mass.

Before we dive into how you can keep your muscle mass, take a moment to understand why you should incorporate cardio into your workout routine.

What are some of the health and fitness benefits obtained from running?

  • A healthy cardiovascular system can drastically improve your stamina when weight lifting.
  • Strengthened muscles when combined with resistance training.
  • You gain a new base level for daily energy.
  • The feeling of long-term satisfaction and inner peace.
  • Release of the feel-good hormones such as endorphins, serotonin, and dopamine- beneficial for your overall wellness, which is usually achieved during a prolonged or vigorous activity like running.
  • It lowers tension, fatigue, and depression.
  • It helps eliminate fat accumulation in the mid-body section, which dangerously encourages high blood pressure and heart ailments.

Most people who watch their muscles closely have a fear of losing their muscle mass, which they may have worked hard to attain it. However, you can run and burn body fat, and still maintain your muscle mass.

How To Run Without Losing Muscle Mass?

Ensure you eat highly nutritious meals, in the right proportions. It helps to maintain your muscles without adding excess body fat. Whenever you focus well on what, and how much you put into your body in terms of food, as well as watch out on the amount of energy you put out of your body, things will never go wrong. Importantly, it would help if you focused on supplying the required amount of calories to your body, especially proteins, which are important for retaining the muscle mass that you already have.

how to run without losing muscle mass

You should consume around 1 gram of protein for each pound of your entire body weight. With this, incorporated by taking a lot of fruits, vegetables, and drinking plenty of water, you can continue running to keep fit, and still retain your lean muscle mass.

Remember that; whenever you don’t supply your body with the right amount of proper nutrients, your body becomes catabolic; meaning that it starts eating away the existing muscle tissues to provide itself with the nutrients it requires for functioning.

Ensure you continue lifting weights, even as you maintain your running regimen, as well as eating right. Set some time at least two to three times a week just for weight lifting. You can either visit the gym or do bodyweight exercises at home. The most significant thing is that you at least carry out some form of resistance strength training, exercising on all the muscles every week.

Notably, to keep perfectly fit, maintain a consistent work out routine; both in the running and in resistance training. That way, you’ll be sure to shed off the unwanted body fat, as you preserve your lean muscle mass.


The cardio training that you perform consistently by running will help you get rid of body fat, and stay fit. The bodyweight resistance training will help you build new muscle mass, or retain your muscle, which will all be visible as you get lean through cardio exercises. The incorporation of these two different activities will work wonders by maintaining your health and fitness, as well as facilitate you in attaining your desired body shape, hence boosting your confidence.