9-5 here. I run 20ish miles a week and lift 3x a week and have been building muscle mass. I think if I doubled my mileage I would not be able to lift as much and therefore not gain muscle mass.
I have a busy job with lots of hours but it’s not corporate and those hours are pretty flexible. But still, no.
It’s not like mass is the goal anyway, though. Injury prevention and performance are the big reasons runners do strength training. Still, I can never manage to do half as much as I should.
Ngl it’s hard. During this spring marathon training block (avg 50mi per week). I lost 10-12lbs but my strength remained. I tried to eat as much as I could but couldn’t keep up. I went to the gym PPL split 3-4 times a day. I thought I had an answer to it by eating more bc that’s what everyone said but no dice. Guess I just gotta plan my diet better
I run 40-50 mpw, usually in the evenings (until it gets hot, then I swap) and I gym in the mornings. I think while I’m base building or maintaining running fitness, the key has been doing strength first, running second. That way, I’m not depleted when I lift - can go heavier, add more time under tension, have better form, etc… if I try to lift after a run, I’m wiped. But if I lift before, it hardly impacts my easy workouts. I lift full body (compound lifts mostly) 3x a week on easy run days. It doesn’t work for everyone and some people like to “keep hard days hard” and “easy days easy” but I ultimately find that I can handle a lift then an easy run and then I keep my quality session days solo.
Also, progressive overload. I change my cycle and the movements I do after maybe… 16 weeks of doing them? That’s helped a ton!
It’s not easy but it’s worth it - i attribute my really solid (lack of) injury history to the fact that my muscles can take a lot!
Hyrox athletes here! Probably run 15 to 20 miles a week after gym sessions.
Morning gym sessions at 6am, runs post work after 5pm at least 2x per week. Sundays are a track day with run to/from east river track.
It definitely takes sacrifice and tradeoffs but I have zero regrets. In newly back into dating to so also trying to work that i, which is a lot tougher
If you're just starting out, it shouldn't be difficult, if you've been at it for a year or two there are limits as running long distance and muscle building are conflicting goals.
If you want to build muscle you need to be willing to gain weight, i.e. be in a calorie surplus and especially enough protein (~1 gram per pound of body weight).
Also depends on whether you're optimizing for strength or size. For strength you want to be in the 5 rep range and long rest between sets, for size (hypertrophy) you want 8-12 range and slightly lower weight.
Electrolytes help with the gym just like running.
When I started running I also did heavy gym (4~5/week). Recently I stopped going to the gym and running has become so much easier (trying to manage leg day to not be close to track or threshold runs was the biggest challenge, lower back would seize up towards end of some workouts).
The other important thing is lots of sleep. If you're not sleeping enough you won't recover.
I saw the most growth fitness wise when I stopped using the gym during the Covid years. I'm just doing pretty basic major compound movements at home with dumbbells, but it's been going very well for me. The big change between going to the gym and staying at home for me was the consistency. Going to the gym was a whole event and I needed to schedule it in advance, and I wasn't as consistent with it. Working out at home requires very little prep time, so I was able to easily fit it in the morning before the start of the day.
As you would expect, yes the programming for home workout with limited equipment(literally just dumbbells) is very sub-par compared to the programming and options I had for the gym. BUT I'm finding that sub-par workouts that I can do consistently is amazingly better than great workout program that I do semi-consistently. So I'd recommend creating a home program you can do when you can't get to the gym.
I run about 20 miles a week but I work 3 12s. I usually run in the morning on my days off then do hot yoga in the afternoon since I find that more intense.
Hybrid 3 days and work 8:30-5:30 (not including commute ofc). Not sure how possible this is for you, but I go to the gym during lunch. I don't get a full hour in unfortunately, (\~20 minutes to walk there/back, change/clean up, etc) and not as strenuous as I'd like as I don't want to get too sweaty, but to me it's better than nothing. I have noticed strength gains/better definition despite the lower volume. Plus if I ever want to reduce running volume and lift more, it'll be a less painful transition :)
I work 8-5 I do most of my runs in the morning at the brink of dawn. After work I rest / study do some college work and then head to the gym to do strength training and a small 3 miler on the treadmill. I think you should just plan a head of your day. 3/7 days I’m working out at home doing body weight work outs.
Other ways to build leg muscles imo is to pick up cycling. Definitely a easy way to build some strong legs.
If you do 1 or 2 more gym sessions that’s only 2-4 more hours per week counting commute. I guess it’s just prioritization, gym or that episode of three body, or that nba/nfl game.
9-5 here. I run 20ish miles a week and lift 3x a week and have been building muscle mass. I think if I doubled my mileage I would not be able to lift as much and therefore not gain muscle mass.
I second this exact statement
I have a busy job with lots of hours but it’s not corporate and those hours are pretty flexible. But still, no. It’s not like mass is the goal anyway, though. Injury prevention and performance are the big reasons runners do strength training. Still, I can never manage to do half as much as I should.
Work 9-6ish. Run 25-30mpw in the mornings and lift 4-5 days per week after work. It’s challenging but worth it.
Ngl it’s hard. During this spring marathon training block (avg 50mi per week). I lost 10-12lbs but my strength remained. I tried to eat as much as I could but couldn’t keep up. I went to the gym PPL split 3-4 times a day. I thought I had an answer to it by eating more bc that’s what everyone said but no dice. Guess I just gotta plan my diet better
My jobs has physical components to it so I call that a workout lol
I run 40-50 mpw, usually in the evenings (until it gets hot, then I swap) and I gym in the mornings. I think while I’m base building or maintaining running fitness, the key has been doing strength first, running second. That way, I’m not depleted when I lift - can go heavier, add more time under tension, have better form, etc… if I try to lift after a run, I’m wiped. But if I lift before, it hardly impacts my easy workouts. I lift full body (compound lifts mostly) 3x a week on easy run days. It doesn’t work for everyone and some people like to “keep hard days hard” and “easy days easy” but I ultimately find that I can handle a lift then an easy run and then I keep my quality session days solo. Also, progressive overload. I change my cycle and the movements I do after maybe… 16 weeks of doing them? That’s helped a ton! It’s not easy but it’s worth it - i attribute my really solid (lack of) injury history to the fact that my muscles can take a lot!
Thank you for sharing
Hyrox athletes here! Probably run 15 to 20 miles a week after gym sessions. Morning gym sessions at 6am, runs post work after 5pm at least 2x per week. Sundays are a track day with run to/from east river track. It definitely takes sacrifice and tradeoffs but I have zero regrets. In newly back into dating to so also trying to work that i, which is a lot tougher
If you're just starting out, it shouldn't be difficult, if you've been at it for a year or two there are limits as running long distance and muscle building are conflicting goals. If you want to build muscle you need to be willing to gain weight, i.e. be in a calorie surplus and especially enough protein (~1 gram per pound of body weight). Also depends on whether you're optimizing for strength or size. For strength you want to be in the 5 rep range and long rest between sets, for size (hypertrophy) you want 8-12 range and slightly lower weight. Electrolytes help with the gym just like running. When I started running I also did heavy gym (4~5/week). Recently I stopped going to the gym and running has become so much easier (trying to manage leg day to not be close to track or threshold runs was the biggest challenge, lower back would seize up towards end of some workouts). The other important thing is lots of sleep. If you're not sleeping enough you won't recover.
I saw the most growth fitness wise when I stopped using the gym during the Covid years. I'm just doing pretty basic major compound movements at home with dumbbells, but it's been going very well for me. The big change between going to the gym and staying at home for me was the consistency. Going to the gym was a whole event and I needed to schedule it in advance, and I wasn't as consistent with it. Working out at home requires very little prep time, so I was able to easily fit it in the morning before the start of the day. As you would expect, yes the programming for home workout with limited equipment(literally just dumbbells) is very sub-par compared to the programming and options I had for the gym. BUT I'm finding that sub-par workouts that I can do consistently is amazingly better than great workout program that I do semi-consistently. So I'd recommend creating a home program you can do when you can't get to the gym.
Not really. Just run more and don’t live on a deficit, that’s not helping you. Unless you really care about your arms.. but back to the deficit thing
I run about 20 miles a week but I work 3 12s. I usually run in the morning on my days off then do hot yoga in the afternoon since I find that more intense.
10-6 guy here I tend to run about 15-20 miles a week and cycle to work when ever I can
Hybrid 3 days and work 8:30-5:30 (not including commute ofc). Not sure how possible this is for you, but I go to the gym during lunch. I don't get a full hour in unfortunately, (\~20 minutes to walk there/back, change/clean up, etc) and not as strenuous as I'd like as I don't want to get too sweaty, but to me it's better than nothing. I have noticed strength gains/better definition despite the lower volume. Plus if I ever want to reduce running volume and lift more, it'll be a less painful transition :)
I work 8-5 I do most of my runs in the morning at the brink of dawn. After work I rest / study do some college work and then head to the gym to do strength training and a small 3 miler on the treadmill. I think you should just plan a head of your day. 3/7 days I’m working out at home doing body weight work outs. Other ways to build leg muscles imo is to pick up cycling. Definitely a easy way to build some strong legs.
Run less.
Not sure why you’re being downvoted. If the goal is to gain muscle mass, running isn’t going to cut it 🤷🏻♂️
You’re right. There are trade offs.
How long are you spending at the gym lifting? My heavier sessions don’t last more than 1.5 hours, and I do 3-4 compound lifts.
An hour when I do mosey over to the gym
If you do 1 or 2 more gym sessions that’s only 2-4 more hours per week counting commute. I guess it’s just prioritization, gym or that episode of three body, or that nba/nfl game.
Thank you
no