Running and Its Impact on Testosterone Levels

Abstract: This article delves into the relationship between running, particularly high - volume running, and testosterone levels. It explores the extent of testosterone decline, the underlying causes, and possible solutions for runners concerned about maintaining healthy testosterone levels.

1. Introduction

The question of whether running can lower testosterone (T) levels is a significant one. While it is known that running can potentially reduce T, crucial aspects such as the amount of running required and the magnitude of the T - level drop remain to be addressed. The human body is an incredibly adaptable system, with survival as its primary objective. It adapts in response to specific stimuli over time, as seen in strength training. However, this adaptability can sometimes have adverse effects, such as in the case of endurance athletes. Their physical activity - induced adaptation for better running performance can lead to a decline in testosterone levels, which is part of what is known as selective anthropometric adaptation.

2. The Runner's Dilemma

A review of five independent studies on high - volume runners who underwent testosterone testing provides some insights:

• Running Volume: The majority of these male runners had an average weekly mileage of 35 - 70+ miles. For the average person who lifts weights and runs a few miles for general health, there is no immediate concern regarding T - level reduction.

• Testosterone Levels: Depending on factors like running distance, frequency, and diet, the testosterone levels of these runners were 20 - 40% lower than those of sedentary men. The normal reference range for testosterone is 300 - 1000 ng/dL, with the runners' T levels typically falling between 300 - 600 ng/dL. Although 300 ng/dL is considered relatively low, a diagnosis of low - T usually occurs when the level drops below this value. On average, endurance athletes had testosterone levels several hundred ng/dL less than non - runners of the same age.

3. Underlying Causes

3.1 Inadequate Nutrition

High - volume running results in substantial energy expenditure. Prolonged energy deficits without sufficient calorie intake suppress the hypothalamic - pituitary - gonadal (HPG) axis. This suppression reduces testosterone production as the body prioritizes energy allocation to essential functions over the synthesis of reproductive hormones.

3.2 Cortisol - Related Issues

Elevated cortisol levels inhibit the secretion of gonadotropin - releasing hormone (GnRH). This, in turn, reduces the production of luteinizing hormone (LH) and follicle - stimulating hormone (FSH), both of which are essential for testosterone production.

3.3 Selective Anthropometric Adaptation

The body undergoes a process of reshaping to optimize performance for endurance activities. "Bulky" muscles are less beneficial for long - distance running, so the body focuses on traits that enhance running. A high testosterone level is not among these prioritized traits.

4. Solutions

4.1 Professional Endurance Athletes

In most cases, professional endurance athletes may not be inclined to address their reduced T levels. Since they are typically not hypogonadal but rather in the "low - normal" range, an increase in T might lead to greater muscle mass retention, which could be disadvantageous for their running performance.

4.2 Recreational Runners

Recreational runners, on the other hand, may prefer to maintain normal T levels to avoid potential mental, sexual, and physical health issues associated with reduced testosterone. They can take the following two steps without giving up their chosen sport:

• Proper Nutrition for Runs

Consume pre - and intra - workout drinks formulated to enhance performance and preserve muscle. For example, Surge (available on Amazon) has ingredients that, as shown in studies, can increase VO2 max time to exhaustion by 70% and endurance to fatigue by 27%. Additionally, it helps control excessive cortisol, which is linked to testosterone suppression. The leucine component in Surge also prevents muscle protein breakdown.

• Effective Testosterone Booster

Longjack can synthesize testosterone by blocking its aromatization into estrogen and stimulating testosterone production in the Leydig cells of the testicles. In the appropriate form (LJ100) with the proper delivery system (Labrasol), Longjack supplementation can effectively raise T levels from the "low - normal" to the "high - normal" range. Omega - Man High Absorption Longjack (available on Amazon) contains 300 mg of LJ100 Longjack (50% more than the clinical dosing) along with Labrasol.

5. References

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