Why Runners Should Care About Muscle Mass, Not Just Mileage

Many runners believe the key to better performance is simply running more. While mileage is important, focusing solely on distance can leave a big gap in your training: maintaining and building muscle mass.

At Kalos, we’ve seen firsthand that runners who track and improve their lean muscle mass, using DEXA Scan data, perform better, recover faster, and reduce their injury risk compared to those who only log miles.

The Hidden Role of Muscle Mass in Running

1. Power and Speed

Stronger leg and core muscles improve stride efficiency, allowing you to run faster without extra effort.

2. Injury Prevention

Muscle protects joints, tendons, and ligaments. A runner with strong quads, hamstrings, and calves is less likely to suffer from overuse injuries.

3. Endurance Support

Muscle mass supports better running economy by improving stability and reducing wasted energy in each stride.

Why Mileage Alone Isn’t Enough

• Muscle Loss Risk: High mileage without strength work can lead to muscle breakdown, especially during calorie deficits.
• Plateaued Performance: You may hit a ceiling in speed or endurance if your muscles can’t produce more power.
• Imbalance Problems: Overdeveloped running muscles and underdeveloped stabilizers can cause inefficiency and pain.

How DEXA Data Helps Runners Optimize Training

With DEXA Scan, runners can:

• Measure lean muscle mass in key performance areas (quads, hamstrings, calves, core)
• Identify imbalances between left and right sides to prevent injuries
• Track changes in fat-to-muscle ratio during training cycles
• Monitor bone density, important for long-term joint health in high-impact sports

Building a Runner’s Muscle Maintenance Plan

Step 1: Get a Baseline DEXA Scan

See where your lean mass stands and identify imbalances or weaknesses.

Step 2: Add Targeted Strength Work

Incorporate squats, lunges, calf raises, and core training 2–3 times a week to build running-specific strength.

Step 3: Scan Monthly or Bimonthly

Per Core Rule #1, use short feedback loops to ensure you’re maintaining or gaining muscle mass during training cycles.

Step 4: Adjust Training as Needed

If lean mass drops, slightly reduce mileage or increase strength sessions to balance both performance and health.

Real-World Impact

A distance runner training for a marathon used monthly DEXA scans to maintain their lean mass while increasing weekly mileage. The result? They hit a new personal best without injury, despite training harder than ever before.

Train Smarter, Not Just Longer

Mileage matters, but muscle mass is the hidden performance multiplier for runners. By tracking and maintaining muscle with DEXA Scan, you can run faster, recover quicker, and protect your body for the long haul.

Book Your DEXA Scan in San Francisco at Kalos Today

If you’re ready to take control of your health with the most accurate body composition analysis available, it’s time to book your DEXA scan at Kalos. Whether you’re looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.

Schedule your scan today at Kalos, your journey to data-driven fitness starts now.

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