From the Guidelines
Carrying extra weight while running is not a recommended strategy for long-distance runners to retain muscle mass, as it can alter running mechanics and increase injury risk. Instead, long-distance runners should focus on dedicated strength training sessions 2-3 times weekly, incorporating compound movements like squats, deadlifts, and lunges with progressive overload, as this approach allows for proper running form during cardio sessions while providing the necessary stimulus for muscle maintenance 1. The physiological reason is that endurance running primarily develops slow-twitch muscle fibers and cardiovascular capacity, while muscle preservation requires specific resistance training that recruits fast-twitch fibers through higher loads. Key points to consider include:
- Resistance training is essential for muscle preservation and should be done separately from running sessions
- Proper nutrition with adequate protein intake (1.2-2.0g/kg of body weight daily) and sufficient calories is crucial for muscle maintenance during high-volume running training
- The optimal resistance training prescription for patients with chronic respiratory disease, which may be applicable to long-distance runners, involves 1 to 3 sets of 8 to 12 repetitions, 2 to 3 days weekly, with initial loads equivalent to 60 to 70% of the one repetition maximum 1. Additionally, studies have shown that strength training can improve muscle mass and strength in patients with chronic respiratory disease, which may be beneficial for long-distance runners looking to retain muscle mass 1. However, it is essential to note that the evidence provided does not directly address the question of carrying extra weight while running, but rather emphasizes the importance of dedicated strength training and proper nutrition for muscle preservation. In real-life clinical practice, it is recommended to prioritize dedicated strength training sessions over carrying extra weight while running to minimize the risk of injury and optimize muscle maintenance.
From the Research
Carrying Extra Weight While Running and Muscle Retention
- There is limited research directly addressing the impact of carrying extra weight while running on muscle retention in long-distance runners.
- However, studies have investigated the effects of strength training on running performance and muscle mass in endurance runners 2, 3.
- A systematic review with meta-analysis found that high load and combined strength training methods can improve running performance in middle-distance and long-distance runners, but the effects on muscle mass are not explicitly stated 2.
- Another study found that strength training programs can improve running economy in highly trained runners, which may be related to muscle retention, but the study does not directly address the effect of carrying extra weight while running 3.
Special Operations Military Personnel and Muscle Mass
- The body profiles of special operations military personnel often have more muscle mass than average marathon runners, which may be due to their training regimens and requirements.
- However, there is no direct evidence to suggest that carrying extra weight while running is the primary factor contributing to this difference in muscle mass.
- Strength training and other forms of exercise, such as resistance training and high-intensity interval training, are likely to play a significant role in maintaining or increasing muscle mass in these individuals 2, 3.
Running with Extra Weight and Injury Risk
- Carrying extra weight while running may increase the risk of injury, particularly in obese individuals or those who are new to running 4.
- Gradual progression and conservative transitions to running, as well as incorporating strength training and other forms of exercise, can help mitigate this risk and support overall health and fitness 4.