Does running make you lose muscle? Can you actually build muscle while running?
In this video, I break down what really happens to muscle mass during running and strength training, and why the old “cardio kills gains” idea doesn’t hold up.
We’ll look at how zone 2 training, running intensity, and fueling impact your body composition, and what separates healthy endurance from muscle-burning overtraining.
I’ll walk you through key research comparing running vs lifting, showing how programmed running to lose fat can preserve or even increase lean mass when nutrition and recovery are dialed in.
You’ll learn why fasted running increases the risk of muscle loss, how to use pre-run nutrition and running gels to maintain glycogen, and why post-run recovery is essential for rebuilding muscle protein.
We’ll also cover how fueling long runs at the right intensity supports VO₂ max improvements without sacrificing strength. Whether you’re a hybrid athlete balancing barbell work and mileage, or simply trying to improve running performance while staying strong, this episode gives you the science and strategy to do both.
If you care about optimizing strength for runners, maintaining a powerful physique, and understanding how running and body composition really interact, this breakdown will challenge what you’ve heard and give you a smarter way to train.

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