Best excercises for athletes not wanting to lose muscle mass

With the growth of Hyrox etc. some athletes are asking the above question. You enjoy your running but also want to maintain muscle mass. Can you do both?

For athletes, maintaining muscle mass while improving endurance is essential to prevent injury and improve performance. Incorporating strength training and certain exercises can help counteract muscle loss. Here are the best exercises to help with this.

Squats: Muscles Worked: Quadriceps, glutes, hamstrings, calves, lower back. Squats are a full-body exercise that targets key lower-body muscles used in running. Strengthening these muscles helps with running form and prevents muscle wastage.

Lunges: Muscles Worked: Glutes, quads, hamstrings, calves. Lunges improve balance and strength in the lower body, mimicking the single-leg push-off action in running. Also consider, forward lunges, reverse lunges, and walking lunges.

Deadlifts: Muscles Worked: Hamstrings, glutes, lower back, core. Deadlifts strengthen the posterior chain, which is critical for runners to avoid imbalances that can lead to injury. Strong glutes and hamstrings also support better running efficiency.

Step-ups: Muscles Worked: Quads, hamstrings, glutes. Step-ups target the same muscles used in running and can help with strengthening the hip flexors, quads, and glutes. This helps maintain good posture and running form.

Planks and Core Work: Muscles Worked: Core (abdominals, obliques, lower back). A strong core helps maintain proper posture and reduces fatigue during long runs, preventing the breakdown of muscle mass in the midsection.

Hip Thrusts: Muscles Worked: Glutes, hamstrings, lower back. Strong glutes are essential for propulsion and stability when running. Hip thrusts directly target these muscles and can help prevent the loss of muscle mass in the lower body.

Calf Raises: Muscles Worked: Calves (gastrocnemius, soleus). Runners heavily rely on their calves for pushing off during strides. Strengthening them helps with running efficiency and reduces the risk of injuries like shin splints or calf strains.

Pull-ups or Lat Pulldowns: Muscles Worked: Back & arms. Maintaining upper body strength is just as important as lower body strength. These exercises prevent the loss of muscle in the arms and back, balancing the muscle load between the upper and lower body.

Push-ups: Muscles Worked: Chest, shoulders, triceps, core. Push-ups help strengthen the upper body, particularly the chest and arms, which improves overall body strength and posture while running.

Kettlebell Swings: Muscles Worked: Hamstrings, glutes, core, lower back. Kettlebell swings are a dynamic movement that targets the posterior chain and the core, providing both strength and explosive power, which are important for running speed and injury prevention.

Medicine Ball Slams: Muscles Worked: Full body (core, shoulders, arms, legs). Medicine ball slams are an explosive, full-body movement that can help maintain muscle mass, especially in the core, which is critical for stabilising the body during running.

Resistance Band Training: Muscles Worked: Full body, especially glutes, hip flexors, and shoulders. Resistance bands are versatile and can be used for a variety of exercises that target muscle groups commonly used in running. They are also great for activation and injury prevention.

By combining these exercises with your running routine, you can maintain muscle mass, improve strength, and enhance running performance. As with everything build into a programme of training and always allow for rest and recovery. You got this!