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Endurance Training and Muscle Loss

If you're training for an endurance event like a marathon, where you might run 60 miles or more per week, you'll almost always see a decrease in your muscle mass. For most of us who do more moderate amounts of physical activity, there will be minimal, if any, loss in muscle mass – so there's nothing to worry about.

If you are planning on endurance training and you are concerned about losing muscle, it is a good idea to start with 20-30 minutes of moderate aerobic exercise (at 50% to 70% of your maximum heart rate) two to three days per week. From there, increase your aerobic exercise gradually, and include at least two days per week of muscle toning for each major muscle group. While you don't want to bulk your muscles up, keeping them in top condition will boost the muscle's ability to support endurance training.