Does Running Increase Testosterone? (Backed By Research)

Testosterone is the male sex hormone involved in the development of men's sexual characteristics and differentiation, sperm production, as well as fertility [1].

Testosterone is a particular androgen produced mainly by Leydig cells in the testicles.

However, it is found in lesser concentrations in females.

Along with sperm synthesis, testosterone controls a variety of other processes in males.

These include:

• Sexual drive
• Bone mass
• Distribution of fat
• Muscle mass and power
• Production of red blood cells

"When the levels of testosterone are at their highest, you have more energy, heart health benefits, improved attitude, memory, and sex drive. You have bone strength and lean muscle mass as well."

- Dr. Noel Young, MD

Men become infertile when their testosterone levels are insufficient.

This is because testosterone aids in the maturation of sperm [2].

Though testosterone is a hormone associated with males, it also plays a role in women's sexual desire, bone density, and muscular strength.

However, too much testosterone can also lead to infertility and female pattern baldness [3].

Yes, running boosts testosterone by promoting muscle building.

Your levels of testosterone increase as your muscle mass increases.

According to research, brief, high-intensity sprints are far more effective in raising the low testosterone level.

Athletes in one research completed four 250-meter sprints on the mill at 80% of their maximum speed, given three minutes of recovery in between.

The testosterone-to-cortisol ratio increased greatly, as did levels of testosterone [4].

These findings suggest that sprinting, a type of high-intensity interval training (HIIT), produces an anabolic or muscle-building response similar to strength training.

Increased muscular mass means increased testosterone production.

Yes, running can negatively impact testosterone in some cases.

While running is a great cardiovascular exercise, steady and slow sessions do not generate the required intensity to increase testosterone production.

Running for an extended time and distance and regularly practicing regular endurance exercise may lead to low testosterone levels.

This is because endurance activities cause a rise in cortisol, a stress hormone your body produces in reaction to intense stress.

Cortisol levels are known to impair your body's capability of producing serum testosterone [5].

Data from research with male endurance athletes discovered that a long continuous run on a treadmill for 97 minutes at 75% of the participant’s maximal speed generated a substantial drop in free testosterone levels [6].

This reduction lasted for 72 hours following the workout session.

In short, continuously training in a way that depletes testosterone without enough recovery may result in a chronic condition of low testosterone.

HIIT is characterized by brief bursts of intensive activity followed by intervals of recovery or lower-intensity workouts.

It is believed to burn fat, improve muscle growth in some people, and help boost low testosterone levels.

A 2012 research contrasted HIIT against steady-state endurance exercise (SSE).

The results showed that people who ran for 45 minutes nonstop had a smaller testosterone rise than those who alternated between intense sprints and easy jogs every 90 seconds [8].

Leg Workouts

While it's easy to imagine that having more testosterone means having a lot of biceps (and inversely), this doesn't imply you should only practice upper-body workouts.

One research divided individuals into two groups: arm-only workouts and leg-and-arm workouts.

Results demonstrated that testosterone production was much greater in those who activated both their upper and lower bodies [9].

I combine sprinting with my endurance training to further raise testosterone levels in my body.

You need more than just running to increase your testosterone levels.

Adopting lifestyle choices that can enhance general health and well-being is the greatest natural way to boost low testosterone levels.

Below are some tips on how to naturally boost your testosterone levels:

• Consume a diet heavy on proteins, fat, and carbohydrates.
• Reduce your anxiety and cortisol levels.
• Get some vitamin D from the sun, or use vitamin D pills.
• Get seven to eight hours of sleep every night.
• Consider botanicals such as ashwagandha, ginger, and horny goat weed.
• Avoid compounds that might boost natural estrogen, such as bisphenol A (BPA), in males.

If natural remedies do not relieve your symptoms, consult a doctor regarding the best options to increase your T levels.