Muscle Gain For Runners 2026 | Full Workout & Diet Plan скачать в хорошем качестве

Muscle Gain For Runners 2026 | Full Workout & Diet Plan

Can you actually gain muscle while running long distances, or does running always lead to muscle loss? This is one of the biggest myths in the fitness industry. In this video, I break down the truth behind running and muscle growth and show you exactly how I went from 65 kg without running to 75 kg while running 10 km, three to four times per week. Running does not cause muscle loss by default. Muscle loss happens when people start running without a proper workout plan, diet structure and recovery strategy. ownload FITMUSK and follow RUN & BUILD : Coaching starts at just ₹249/month or ₹65/month with 6-month plan. Visit https://www.fitmusk.com . Links to My Youtube Videos of Weight gain and fat loss: How To Gain Weight Fast : https://yt.openinapp.co/r748b How To Lose Fat Fast : https://yt.openinapp.co/lf508 Recommended Brands for Supplements: •⁠ ⁠Creatine Monohydrate: https://amzn.openinapp.co/jvdsa •⁠ ⁠Magnesium: https://amzn.openinapp.co/k31xq •⁠ ⁠Zinc: https://amzn.openinapp.co/xvhos •⁠ ⁠Vitamin C: https://amzn.openinapp.co/lumr7 •⁠ ⁠Ashwagandha: https://amzn.openinapp.co/g8jsm •⁠ ⁠Multivitamins: https://amzn.openinapp.co/9t4w6 •⁠ ⁠Omega 3: https://amzn.openinapp.co/17hmq For years, I personally struggled with muscle loss every time I added running to my routine. My body started looking skinny and weak, which made me quit running multiple times. Everything changed after completing my Strength and Conditioning and Running Coach certifications. I learned science-backed strategies that not only prevent muscle loss but actually help you build muscle and strength while improving your endurance. Today, I comfortably run 10 km multiple times per week while carrying almost 10 kg more muscle mass. In this video, I share the exact workout and diet system that allows you to run long distances and build serious muscle at the same time. The key is balance. You cannot train like a bodybuilder every day and run excessively, nor can you run daily and expect muscle growth. The solution is a structured weekly split that balances hypertrophy-focused strength training with smart running sessions. The workout plan in this video includes three days of full-body strength training focused on muscle building and two to three days of running. Strength training days are designed to stimulate hypertrophy without excessive fatigue, while running days are divided into interval running, continuous running and distance-based runs. This structure improves cardiovascular fitness, running capacity and stamina while protecting muscle mass and strength. The running strategy is beginner-friendly and progressive. Interval running improves aerobic capacity without overloading the nervous system. Continuous running builds endurance gradually, and distance runs help you increase total work capacity over time. Each month, running duration, distance or speed is increased in a controlled manner to avoid overtraining and muscle breakdown. Along with training, nutrition plays a critical role in gaining muscle while running. In this video, I explain how to calculate protein, carbohydrates and fats based on body weight. Protein intake is kept around two grams per kilogram to support muscle repair and growth. Carbohydrates are increased to fuel both strength workouts and running sessions, while fats are maintained for hormonal balance and recovery. A complete Indian eggetarian and vegetarian-friendly diet plan is included with exact meal timings, pre-workout meals, post-workout nutrition and total daily calories. Supplementation is discussed in a practical and evidence-based manner. Whey protein is used only to meet protein requirements if food intake falls short. Creatine monohydrate is included to improve strength, muscle fullness and performance during both weight training and running. Magnesium, zinc and vitamin C are added to support the nervous system, immunity, and recovery, especially for active runners. Optional supplements like ashwagandha and omega-3 are also explained for stress management, inflammation control and faster recovery. Recovery is often ignored, but it is one of the most important factors when combining running and muscle building. Training breaks down muscle tissue, nutrition provides the raw materials, and recovery is when muscles actually grow. Proper sleep, stress management, mobility work, foam rolling and electrolyte balance are essential to prevent cortisol-driven muscle loss and performance decline. Running and muscle building are not opposites. With the right strategy, you can build a strong, muscular and athletic body while improving endurance and stamina. Follow this system consistently, train smart, eat properly, recover well and you will see results without compromising your running performance. 00:00 - Introduction 00:20 - Workout Plan 07:29 - Full Day Diet Plan 9:39 - Supplements 11:39 - Recovery 12:18 - Bonus Tips