Running and Weightlifting: Striking a Balance in the Realm of Fitness

What's the Deal with Running and Weightlifting?

To achieve legendary levels of physical prowess, it’s essential to not only engage in the sacred rituals of weight training but also to embark on the noble quest of cardio. A favored path among the cardio disciples is running, but many warriors of the iron worry that running will "kill their gains" or leave them too weary to continue their strength pursuits. Whether or not you lose muscle can depend on how long you’ve been lifting your enchanted dumbbells. New warriors with only a few months to a couple of years of experience are unlikely to see any muscle loss, whereas seasoned champions who have been lifting for over a decade without ever running might see a slight decline in their formidable muscle mass. Although running can put extra recovery strain on your body, when handled with proper wisdom, it is an excellent form of cardio.

Why Do People Think Running Will “Banish Their Gains”?

This belief arises from a bit of “bro science” as well as actual science. Professional runners and professional bodybuilders have drastically different physiques. The worry is that if you journey too far down the cardio path, then your physique will begin to reflect that, and you will lose muscle mass. This could be true for the professional bodybuilder who has pushed their muscle building capabilities past their natural limit, but for the average warrior the impact will be minimal.

The scientific explanation is based on the “interference effect,” also known as the “concurrent training effect.” When you wield weights, the mystical “mammalian target of rapamycin” (mTOR) pathway is activated. This pathway is crucial for muscle protein synthesis, allowing your body to conjure new muscle fibers, making you bigger and stronger. Conversely, running and other endurance quests activate the AMP-activated protein kinase (AMPK) pathway, enhancing your stamina and making you a more effective endurance champion. However, a problem can arise because the AMPK pathway can inhibit the activation of mTOR1, the arcane force responsible for initiating muscle protein synthesis.

In essence, it’s easier for your body to adapt to one form of training magic at a time rather than two simultaneously. Additionally, both pathways are energy-intensive, so when your body uses ATP (the source of energy for these mystical processes), it must allocate significant amounts of ATP to the AMPK pathway instead of the mTOR pathway. Fortunately, AMPK levels return to baseline approximately three hours after your endurance quests. This fact allows you to construct a plan that not only allows you to engage in the sacred rituals of weight training, but also the noble quest of cardio.

What Can You Do to Prevent the “Interference Effect”?

Here are some strategies to help you manage the “interference effect”:

1. Separate Training Sessions:

Preferably, schedule running and weightlifting on different days. If you must undertake both quests on the same day, separate the sessions by at least three hours. This could mean weight training in the morning and running in the afternoon or vice versa. This separation allows your body to optimize adaptations from one type of training magic before starting the next. It also gives you time to rest and regain energy, so you can push yourself harder in your second quest of the day.

2. Periodization:

Incorporate periods where you focus on weightlifting and others where you emphasize running. For instance, if you’re planning to run a marathon, focus more on running and reduce the number of days you spend lifting weights. Conversely, if your aim is to gain more muscle, reduce your running distance and spend more time lifting the enchanted weights.

3. Prioritize Recovery:

Ensure you’re consuming plenty of protein and carbohydrates to aid recovery and fuel your quests. Sleep is also crucial, as it’s the time when your body repairs itself and recovers most effectively from your daily quests.

4. Start Slow and Progressive Overload:

If you primarily lift weights and rarely run, starting with a five-mile run is a recipe for disaster. You will more than likely be very sore for your next quests, whether that be the path of weightlifting or cardio. Much like how you progressively overload weights in the gym, you can progressively overload your cardio. Begin with one mile, and if that’s too easy, increase the distance to two miles.

Conclusion

While running can impact your gains and ability to put on muscle, the effect is minimal if managed properly. By separating training sessions and ensuring adequate recovery, it’s entirely possible to enjoy the benefits of both running and weightlifting.

Train smart, stay strong, and may your gains be as boundless as your spirit!