Running vs. Strength Training: What's the Difference in Long-Term Effects?
Fitness enthusiasts often choose different training methods depending on their goals. Overweight individuals might focus on aerobic exercises like running, playing sports, or jumping rope, while those aiming to build muscle may prioritize weight training with barbells and dumbbells. The body’s response to these different exercise regimes can be quite varied.
So, what happens if you run for an hour every day versus lifting weights for an hour every day? Here are the differences you might see after a year:
1. Body Composition and Muscle Tone
Running: Regular running helps lower body fat percentage, resulting in a slimmer physique. However, running also leads to muscle loss over time, giving you a lean but less defined look.
Strength Training: Lifting weights promotes muscle growth, defining your arms, glutes, thighs, and abs. If you want to achieve a toned look with features like six-pack abs and firm glutes, weight training is essential.
2. Basal Metabolic Rate (BMR)
Running: While running burns fat, it also breaks down muscle tissue. Since muscle mass is crucial for maintaining a high metabolic rate, the loss of muscle can lower your BMR, making it easier to regain weight after stopping exercise.
Strength Training: Weight training increases muscle mass and size, enhancing your strength and daily caloric needs. This higher BMR makes it harder for fat to accumulate. However, stopping strength training can lead to muscle atrophy and a subsequent drop in metabolism.
3. Stamina and Endurance
Running: Consistent running significantly improves cardiovascular endurance and lung capacity, enabling you to run long distances with ease.
Strength Training: While weight training boosts muscle endurance, strength, and explosive power, it doesn't enhance cardiovascular endurance to the same extent. Weight trainers can lift heavy objects and perform multiple reps but might struggle with long-distance running.
Conclusion
Both running and weight training offer distinct benefits and contribute to overall fitness. Regardless of your chosen exercise, you’ll be ahead of those who remain sedentary. Regular exercise, whether it’s running or strength training, improves bone density, skin health, mental well-being, and immune function, keeping you healthier and younger for longer.
