Stop Believing the Biggest Lie in Fitness: 4 Steps to Build Muscle and Crush Your Running Goals

Estimated read time: 3.42 minutes (about how long into a marathon I regret my life’s decisions)

Hey Performance Nerds! Jonah here. 🤓

Are you ready to unlock the secret to building muscle while crushing your marathon goals?

One of my clients was convinced running would destroy her strength. But with the right strategy, she smashed her PRs and gained 5 pounds of muscle in 5 months. 🤯

Here’s what we’re working with:

• 🏋️‍♂️ Why running doesn’t kill muscle growth

• ⏰ How to time your runs and lifts for max results

• 💪 Nutrition tips to fuel gains and endurance.

• 📅 A science-backed weekly plan to build strength AND crush your PRs

Let’s dive in.

The Truth About Running & Muscle Growth 🧪

Want to know the biggest lie in fitness? "Running kills your gains."

Science says otherwise!

Dr. Lundberg’s groundbreaking research (43 studies, 1,000+ athletes) delivers some surprising news:

Runners who lift weights properly build just as much muscle as those who stick solely to the gym. 💪

The Science Breakdown:

• Muscle growth: You can build the same muscle mass as non-runners

• Maximal strength: Your strength develops equally well

• Experience Level: Works for both beginners and veterans

• Cardio Type: Effective with ALL forms of cardio (yes, even those long runs!)

One small catch:

Your explosive power (think box jumps) needs special attention when you mix running and lifting on the same day. But don't stress - I've got a science-backed formula that'll keep your power while you chase those marathon PRs! 🏃‍♂️

4 Science-Backed Rules for Maximum Gains 💪

Ready to build muscle AND crush your marathon? Stick to these four science-backed rules:

1. The Magic 3-Hour Rule: ⏰

Your body needs time to transition between "run mode" and "gainz mode." Research shows waiting 3 hours between running and lifting is optimal for building muscle power, size, and strength!

Your Ideal Schedule:

• Morning Run + Evening Lift: Perfect for marathon training

• Morning Lift + Evening Run: Best for maintaining muscle mass

2. Prioritize Your Primary Goal: 🎯

Structure your workouts to align with your focus:

• Marathon Training: Run first, lift later

• Strength Building: Lift first, run later

• Recovery: Allow 48 hours between intense runs

3. Optimize for Muscle Growth While Running: 💪

Science says you can maximize gains with these secret sauce strategies:

• Lift at least 3x per Week: Focus on consistency

• Volume is Key: Target 10 sets per muscle group weekly

• Lift Close to Failure: Push your muscles until they’re almost too tired to do another rep safely

  • Stop when you have 1–2 reps left in the tank

  • Heavy or light weights both work—just make sure you’re pushing close to failure

• Progressive Overload: Increase weight or reps weekly

• Cap Running Volume: Stick to 3–4 runs per week

4. Feed Those Gains 🍗

Nutrition matters just as much as training!

Protein Goals: 🥩

• Daily Target: 1.6g of protein per kg of body weight.

  • Example: For a 170lb (77kg) runner, aim for 131g of protein daily

  • That’s about 4–5 chicken breasts—or tofu for plant-based athletes!

Calorie Math: 📊

• Slight Surplus: Eat a little more to fuel muscle growth

• Track Progress: Gaining 0.5–1lb per week is the sweet spot

• Adjust as Needed: Feeling sluggish on runs? Scale calories back slightly

Your Perfect Week of Running & Lifting 📅

Practical Summary (TL:DR for the Non-Science Nerds)

The Big Science Win:

• Running doesn’t kill gains—you build muscle like gym-only lifters

• Works for beginners and veterans

The Key Rules For Muscle Growth:

• Wait 3+ hours between running and lifting

• Lift 3x per week, targeting 10 sets per muscle group, taking each set close to failure

• Run 3-4 sessions per week max

• Prioritize your primary goal (run first for endurance, lift first for strength)

Nutrition Must-Haves:

• Eat 1.6g protein per kg bodyweight daily (e.g., 131g for 170 lbs)

• Maintain a slight calorie surplus (gain 0.5–1lb/week)

🚨 ZONE 2 TRAINING MYTH DESTROYING NEW RUNNER PROGRESS!

Did you miss my post about The Zone 2 Training Myth that is Destroying New Runner Progress? You can find it below!

I won’t lie. These videos take me a while to make. If you find it helpful, share it on your story or with a friend. It helps me a ton!

Don’t forget: You + Science = AWESOMENESS 😎

Yours in science,

Jonah

Please email me directly if you’re interested in references for this week!