March 19, 2025

Are You Running Yourself Fat?

Should we be doing steady-state cardio or sabotaging our fitness goals? The debate over running and fat gain is nothing new. Traditional endurance training has had its share of criticism, particularly with the rise of interval training. But is cardio really making you fat, or is it just being misunderstood?

Cardio Confusion

Some swear by steady-state cardio as the ultimate way to burn calories and improve cardiovascular health. Others argue that too much of it eats away muscle, slows metabolism, and leads to weight gain due to stress-induced hormonal changes. So, who’s right? The answer, as with most things, lies somewhere in the middle.

No single approach is inherently bad. The key lies in how much, how often, and how well it integrates into an overall fitness plan. Cardio isn’t the enemy, but relying on it alone without considering diet, recovery, and resistance training can create unwanted setbacks.

The Stress Factor

A common argument against excessive cardio is that it raises cortisol levels, which can contribute to fat storage. While prolonged, elevated cortisol can be problematic, short-term spikes are beneficial, helping to mobilise fat for energy. The real problem isn’t running itself but chronic stress from poor recovery, inadequate nutrition, and insufficient strength training.

Running alone doesn’t make you gain fat—neglecting other key aspects of fitness and lifestyle does.

Adaptation and Efficiency

Another concern is that steady-state cardio becomes less effective over time. As you improve, you burn fewer calories for the same effort. This is true, but it misses the point—improving fitness allows you to push harder and increase your overall workload. The key is progression. Your results will plateau if you continue running at the same pace and distance. To keep seeing benefits, you need to challenge yourself by increasing intensity, varying terrain, or incorporating different forms of training.

Preserving Muscle and Burning Fat

One of the biggest mistakes people make is combining excessive cardio with drastic calorie restriction. While this may lead to weight loss, it often comes at the expense of muscle mass. Losing muscle slows metabolism and makes long-term fat loss harder. The solution? Maintain adequate protein intake, strength train regularly, and use cardio strategically rather than excessively.

Running does not cause fat gain; it’s how it’s used. Proper balance between nutrition, resistance training, and cardiovascular exercise determines results.

Finding the Right Balance

If you enjoy running, there’s no need to give it up. The key is to use it wisely. High-intensity interval training (HIIT) can be an effective alternative for those looking to maximise fat loss in less time. However, steady-state cardio still has value for endurance, recovery, and overall health. The best approach? A combination of both, tailored to your goals.

To help you strike the right balance, we’ve streamlined our classes in 2025 to make it clearer than ever:

Personal Training (PT): This is where you build strength, mobility, and confidence. Our small-group PT sessions focus on strength-based movements that form the foundation of your fitness.

Fitness Classes: Designed to complement your strength work, our new classes prioritise cardio fitness, heart health, and endurance. Whether aiming to boost cardiovascular capacity or burn extra calories, these sessions have you covered.

We’ve refined our classes into two core formats:

SWEAT: A high-energy session focused on simple bodyweight exercises and intervals on cardio equipment. It’s perfect for increasing endurance and improving heart health.

HYBRID: This class combines functional training equipment like kettlebells and dumbbells with short bursts of cardio, challenging both muscle endurance and aerobic capacity.

These changes ensure you can better balance your workouts and maximise your results. Whether you’re hitting the pavement for a run or joining us for a SWEAT or HYBRID class, we’re here to help you train smarter, not harder.

If you’re unsure how to structure your training, we can help. Visit one of our personal training gyms in London and book a session with one of our coaches. We’ll work with you to create a programme that supports your fitness ambitions without the risk of running yourself into a plateau.