Running is one of the most popular forms of exercise—praised for its physical, mental, and cardiovascular benefits. But when it comes to hormonal health, especially testosterone, many wonder: can running actually increase your testosterone levels?
It’s a fair question, especially since higher testosterone is linked to increased muscle growth, better mood, stronger bones, and improved overall vitality.
Research shows that high-intensity running, such as sprint intervals, may cause a temporary spike in testosterone levels due to the body’s natural hormonal response to stress and exertion.
However, long-duration endurance running can actually do the opposite, increasing cortisol (the stress hormone) and lowering testosterone over time.
So, Can Running Increase Testosterone?
The short answer is: it depends on how you run.
“Running can influence testosterone, but the intensity and duration matter,” says Dr. Young. “High-intensity interval running—like sprints—has been shown to temporarily boost testosterone.”
The Hormonal Mechanism
During intense physical activity, your body responds by releasing hormones that mobilize energy and aid in muscle repair—including testosterone. Sprinting or short bursts of effort trigger this anabolic response.
However, prolonged endurance running may have the opposite effect.
“Long-distance running raises cortisol, a stress hormone that shares an inverse relationship with testosterone,” explains Dr. Young. “As cortisol levels rise, testosterone drops.”
This is why elite endurance athletes sometimes exhibit lower-than-expected T-levels, especially if overtraining is involved. Symptoms like fatigue, reduced performance, and even low libido can result from a sustained hormonal imbalance.
Resistance Training Still Reigns Supreme
While high-intensity sprinting can deliver short-term spikes in testosterone, if you’re aiming for sustained hormonal benefits, resistance training is where the real magic happens. Among all exercise modalities studied for their hormonal impact, weightlifting consistently shows the most significant and long-lasting increases in T-levels, particularly in men.
A landmark study published in the European Journal of Applied Physiology investigated the hormonal responses of male university students engaged in strength training. The results were clear: those who performed resistance training three times per week experienced notable elevations in testosterone, especially following sessions involving heavy, multi-joint movements like squats, deadlifts, and bench presses.
“Exercises that recruit multiple large muscle groups put more demand on the body—and that demand is what signals the endocrine system to ramp up testosterone production.”
Compound lifts such as squats, deadlifts, and rows not only challenge the major muscles, but also engage stabilizers and supporting musculature, amplifying the hormonal response. Free weights typically outperform machines in this regard, since they require more coordination and muscle activation.
“A barbell squat or deadlift does more for your hormones than isolated machine exercises, because you’re asking more from your entire body—and your body responds by releasing more testosterone.”
Training volume and intensity are key. Performing 3–5 sets of moderate to heavy resistance (around 70–85% of your one-rep max), with appropriate rest between sets, has been shown to optimize testosterone output. However, overtraining or pushing to exhaustion without recovery can raise cortisol levels, which has the opposite effect—suppressing testosterone production.
HGH, Testosterone, and a Broader Hormonal Picture
While testosterone often gets the spotlight in conversations about male health and performance, it’s far from the only hormone that matters. Human Growth Hormone (HGH) plays an equally critical role in maintaining muscle mass, energy levels, fat metabolism, and overall vitality—and like testosterone, its levels are influenced by age, stress, sleep, and lifestyle choices.
Alarmingly, over the past few decades, men have been experiencing a steep and consistent hormonal decline. In under 40 years, average male testosterone levels have dropped by 33%, while obesity rates have quadrupled, according to a hgh clinic. This dramatic shift isn’t simply a result of “normal aging”—it’s part of what many experts now refer to as a silent hormonal crisis affecting men’s health on a population level.
Low HGH is another major contributor to this trend. HGH deficiency occurs when the body fails to produce adequate amounts of growth hormone, either due to aging, damage to the pituitary gland, genetic factors, or underlying medical conditions. In some cases, even chronic stress or poor sleep patterns can suppress HGH production.
The symptoms of HGH deficiency are strikingly similar to those of low testosterone, often making it difficult to pinpoint the root cause without proper testing. Individuals with reduced HGH may experience:
- Persistent fatigue
- Decreased muscle strength
- Increased abdominal fat
- Mood disturbances
- Slower recovery after exercise
“When both HGH and testosterone are low, it can feel like your body is working against you—no matter how hard you train or how clean you eat.”
That’s why it’s crucial to take a comprehensive approach to hormone health, especially for those who live an active lifestyle but still feel sluggish, unmotivated, or stuck in their fitness progress.
How to Naturally Support Testosterone Levels
While exercise—especially resistance training—can do wonders for testosterone, your daily habits and lifestyle choices play just as big a role in maintaining healthy hormone levels. From how you sleep to what you eat, even small changes can have a meaningful impact.
Prioritize Quality Sleep
Getting enough restful sleep is one of the most powerful natural ways to support testosterone. During deep sleep, your body produces the majority of its daily testosterone. A study published in Sleep Science found that t-levels dropped by 10–15% after just five nights of only five hours of sleep. Over time, chronic sleep deprivation can significantly lower hormone levels, leading to fatigue, poor focus, and reduced muscle recovery. Aim for 7–9 hours of quality sleep per night, and stick to a regular sleep schedule when possible.
Manage Stress Effectively
Stress activates the release of cortisol, a hormone that has an inverse relationship with testosterone. When cortisol levels remain elevated for extended periods—due to work pressure, lack of rest, or mental burnout—production tends to drop. Incorporating stress-reducing techniques like deep breathing, meditation, light exercise, or even short daily breaks can help bring cortisol back down and allow your t-levels to rebound naturally.
Focus on a Hormone-Supportive Diet
What you eat plays a crucial role in hormone production. Zinc and magnesium are two essential minerals involved in testosterone synthesis and regulation. Deficiencies in either can lead to lower levels and hormonal imbalances. Be sure to include foods rich in these nutrients in your weekly diet:
| Nutrient | Best Sources |
| Zinc | Pumpkin seeds, spinach, chia seeds |
| Magnesium | Kale, beans, spinach, almonds |
Conclusion
If you’re hoping to use running as a way to naturally boost your testosterone, the key is intensity and balance. Sprinting or interval-based running can give you a short-term hormonal lift, but extended endurance running may actually reduce testosterone levels due to elevated cortisol. In contrast, resistance training remains the gold standard for increasing testosterone in a meaningful and lasting way.
That said, running still offers tremendous benefits—from improved cardiovascular health to stress relief—and when combined with smart strength training, proper sleep, and a hormone-supportive diet, it can be part of a highly effective routine for maintaining optimal testosterone levels.
