<p>What if building muscle as a runner isn’t about training harder, but training smarter?</p><p></p><h2>Key Takeaways</h2><ol><li>You can gain muscle and lose fat while running often—if you master training timing and recovery.</li><li>The key isn’t magic exercises or diets—it’s rhythm, rest, and the right weekly structure.</li><li>Most runners need more protein, more rest, and less chasing of intensity to truly get stronger.</li></ol><p></p><h2>Timestamps</h2><ul><li>[00:21] What I'll Be Going Over</li><li>[02:16] How I Lost Body Fat Gained Muscle</li><li>[03:00] The Formula to Gain Muscle While Running</li><li>[03:38] The Easy Day Advantage</li><li>[06:30] Ad Break – Use This To Gain Muscle Run Your Best Times</li><li>[07:15] The Science of The Interference Effect</li><li>[08:26] The Actual Lifting Plan for Runners to Gain Weight | Day A Push Day</li><li>[09:27] What Day B (Pull) Looks Like</li><li>[13:33] Food Nutrition</li><li>[18:36] Recovery, Rest Sleep</li><li>[19:25] Use This To Run Farther and Longer</li></ul><p></p><h2>Links & Learnings</h2><ul><li>📈 Get your free run more and gain muscle training plan and guide here <a href="https://dlakecreates.com/gainmusclefree" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/gainmusclefree</a></li><li>🎧 Listen, read and learn more here <a href="https://dlakecreates.com/gainmuscle" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/gainmuscle</a></li><li>Learn about Vo2 Max - <a href="https://dlakecreates.com/vo2max" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/vo2max</a></li><li>Learn about Tempo Runs <a href="https://dlakecreates.com/tempo" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/tempo</a></li><li>Learn about Strength Training For Beginners <a href="https://dlakecreates.com/10w2s-5" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/10w2s-5</a></li><li>Learn how to run and not gain weight - <a href="https://dlakecreates.com/outrunbad" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/outrunbad</a></li><li>Learn the best pre & post run meal info <a href="https://dlakecreates.com/nutritionprepost" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/nutritionprepost</a></li><li>Instagram – <a href="https://instagram.com/dlakecreates" rel="noopener noreferrer" target="_blank">https://instagram.com/dlakecreates</a></li><li>Strava – <a href="https://www.strava.com/athletes/120507" rel="noopener noreferrer" target="_blank">https://www.strava.com/athletes/120507</a></li></ul><p></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

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