Does Running Increase Testosterone Levels?

Running is a great way to increase testosterone levels and significantly improve your overall health and wellbeing. And the good news is—it’s never too late to start. 

Also, running can boost testosterone levels at any age and reverse the effects of natural testosterone decline.

From age 30, male testosterone levels drop by around 1% each year. It’s a natural process, but it doesn’t come without its issues. 

Several side effects can pop up once your levels start to drop. As some of the things you used to do quite easily become harder—you can notice changes in your physical appearance—and you may even experience some new health issues.

But, getting into running and other physical exercises can help to turn the tide on declining testosterone levels—and get you back in the game.

Let’s have a look at how you can weave running into your daily routine to help boost your testosterone levels.

How can running help to increase testosterone?

Physical exercise of any kind can help to reverse declining testosterone levels—especially if you’ve been living a sedentary lifestyle. 

Running is also great for your mental and cognitive health. The feel-good factor will have a positive effect on hormonal production, too.

Why? Well,  because your body has a positive hormonal response to intense exercise. 

The best type of running appears to be short bursts of sprinting rather than longer distances.

When you quickly raise your heart rate and increase your oxygen consumption over a short space of time, your body releases hormones that break down your energy stores. As a result, you’ll build and repair muscle more quickly.

Mixing running with high-intensity training at the gym can further boost testosterone levels. Strength training exercises involving larger muscle groups are particularly effective. 

To add further resistance and intensity to your running, try carrying some light wrist weights, too. And once you reach a higher level of fitness—you can even try a weighted vest.

Here are just some of the ways in which running can help you get back into shape and raise your testosterone levels.

Better cardio health

Running will help raise your heart rate and get oxygen pumping through your system. Regular running or jogging will also help nutrients reach the right places in your body more efficiently. Bonus.

Weight loss

Running can also help with weight management and weight loss by helping to burn calories. If you’re carrying excess weight you can expect your testosterone levels to be lower—so running can reverse the trend and get you back on top.

Lower stress levels

Running can help you manage your stress levels better, especially if it’s an exercise you enjoy. Taking some time out to get your heart rate up with your headphones on can temporarily take you to a different place and help your body and mind reset.

More strength

One of the major side effects of low T levels is a lack of strength. Running helps to stimulate bone formation and strengthens muscles—particularly in the legs and core—enhancing overall physical stability and endurance.

Better respiratory function

Regular running can improve lung capacity and overall respiratory health, which is great for many aspects of your physical and mental health.

Better sleep quality

A lack of sleep will decrease hormone production. Regular running can improve sleep patterns, helping you get deeper, better-quality sleep.  

Increased cognitive function

Running is a great exercise to get you to focus, and aerobic exercise like running can boost memory and learning capabilities by increasing the part of the brain responsible for these functions.

It’s also a great exercise for reversing declining hormone levels—and if you mix it in with other testosterone-boosting lifestyle changes—you can expect to see a big improvement.

What is testosterone?

Before we look at more running and testosterone tips, let’s consider what this most mighty of sex hormones actually is for a moment.

Testosterone is produced in the testes in men, and in women, it’s made in the ovaries.  It plays an essential role in male characteristics, such as… 

The normal levels of testosterone for adult males is 280-1,100 nanograms per deciliter (ng/dL) and 

for adult females: 15-70 ng/dL.

A medical professional will be able to test your levels to see if they are low. But there will be telltale signs from your body, too.

Read: What Are Normal Testosterone Levels?

What are the signs of low testosterone levels?

Testosterone plays vital roles in physical, sexual, and mental health for both males and females, and an imbalance of the hormone can cause a serious disruption to your health. 

When your levels of testosterone decrease, you may experience one or more of the following symptoms.

So, as you can see, testosterone is a big deal when it comes to your overall health.

What else can you do to naturally improve testosterone levels?

Physical activity is essential if you don’t want to give in to the natural process of T level decline—but there are plenty more things you can do to further boost your testosterone.

Eat a balanced diet

Your diet should be rich in protein, healthy fats, and carbohydrates. So, include foods high in zinc, vitamin D, and magnesium. 

Some of the best choices are lean meats, fish, eggs, salmon, tuna—and leafy green vegetables. Nuts and seeds are also great choices to help boost your T levels.

It’s a good idea to eat fewer processed foods and sugary drinks, which can mess with your T levels over time.

Read: 5 Must-Try Testosterone-Boosting Recipes

Go outside

Your vitamin D levels should be topped up regularly, and regular exposure to sunlight or vitamin D supplementation is important. A lack of vitamin D can cause lower hormone production.

Manage your stress levels

Chronic stress is a hormone blocker as it produces cortisol which will have a negative impact on testosterone. So, make managing your stress a priority—and don’t be afraid to reach out for help if you need it.

Get enough sleep

Lack of sleep can greatly disrupt hormonal balance. So, set a consistent bedtime routine and aim for seven to eight hours of quality slumber per night. 

Limit the bad habits

Excessive smoking and drinking will block hormone production. If you can quit both, great. If not, try to cut down gradually.

Take a natural supplement

A dietary supplement can give your system a boost if you take it alongside a healthy lifestyle. 

Testosterone boosters such as zinc, vitamins B5 and B6, vitamin D,  D-aspartic, ashwagandha, and fenugreek should be high on your priority list.

Read: 9 Testosterone-Boosting Exercises

TestoPrime can enhance your testosterone levels and running performance

TestoPrime is an all-natural supplement packed with testosterone-boosting ingredients which are designed to get you back to your old self. 

A daily dose of TestoPrime will give you more energy, boost your strength, reduce your stress, and improve your stamina. 

Combining TestoPrime with regular high-intensity running will maximize your testosterone production and get you well and truly back in the driving seat. Go get some.