Running for higher T levels

the science behind T levels

Skipping past the quintessential 'bone head' talk about testosterone it is very important for men, young and old, to maintain healthy levels of the hormone. According to the University of Rochester Medical Center appropriate levels of the hormone in men range from 270 to to 1070 ng/dL - with an average of about 670 ng/dL. That's a large range! 

What most people know is that men with more testosterone (closer to 1070 ng/dL) have more muscle mass and less fat on average - significantly. Muscle isn't the only benefit of high T however. Here are the other medically documented benefits:

  • Healthy heart and blood
  • Stronger bones
  • Better cognition, enhanced memory and mathematical reasoning
  • Improved mood and better libido

Was anyone else surprised to learn that more T makes you smarter? 

pros and cons of running

Running in general is magnificent for your health. It works your heart like no other exercise, cleaning arteries while revitalizing your blood molecules and inner bronchioles. Plus it provides excellent conditioning for your legs and burns hard to get excess body fat that can't be reached from lifting weights.

However long distance running (along with any low impact aerobic activity) does indeed lower your testosterone levels. A study conducted in Sao Paolo Brazil reported that runners, 1 day after running a marathon, tested for approximately half of their previous day's T levels. Another University of British Columbia study reported that men who ran more than 40 miles a week had significantly lower T levels than men who ran less than 25 miles a week.

running for high T levels

By adjusting your running routine you can keep the benefits of your aerobic workout while still maintaining high T levels. We'll go over basic guidelines, and then show you actual alternatives to your current routine.


  1. Running should make up a portion of your workout routine. Ideally 20-30%. Anymore is bad for your T levels.
  2. Shift your focus away from running slow or medium paces for long distances, towards running fast for short distances.
  3. Take breaks in between short to medium length bursts of activity (example, jumprope 5 minutes and rest 1 minute, repeat 4 times).

replacements to long distance running

  1. Running up hills or other inclines (our favorite)
  2. Running with a weighted vest
  3. Jumping Rope
  4. Sprints
  5. Boxing or Kickboxing
  6. Burpees

There you have it. We hope you've enjoyed this consultation on keeping your cardio going strong while maintaining your high T levels. As body builders love to say, you can have your cake and eat it too. Wait, do they say that? Well my ex-girlfriend used to always say that. Anyways hope you enjoy!

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