Running can influence testosterone levels both negatively or positively, depending on how you train. It’s no secret that regular exercise can unlock health benefits that support our bodies in many ways from our physical health to our mental wellbeing. As our bodies age, exercise can be a brilliant way to support the body through physical changes and maintain fit, healthy and active. In this article, the expert practitioners at Supplement Hub share their insight into the relationship between running and testosterone and how to properly support healthy levels of this all important hormone.
What is Testosterone?
Testosterone is a natural hormone that is present in both men and women but is more commonly associated with men’s health; despite it being an important androgen contributing to women’s health too.
In men, testosterone is responsible for the development of sexual organs and reproductive systems; playing a crucial role in male fertility. It also helps define typically ‘male’ characteristics such as increased body hair, deeper voices, and differences in muscle mass as well as generally contributing to energy and mood.
In women, testosterone plays a vital role in the healthy production of estrogen as well as maintaining things such as libido, energy, and mood. If you’re experience peri-menopause or menopause and feel your body could benefit from increased levels of estrogen, estrogen supplements can help support your body.
Across the board, testosterone contributes to healthy bone density, fat distribution, energy, mood, and the production of healthy red blood cells so it’s an important consideration for everyone.
Why Does Testosterone Decrease?
Testosterone decreases in men and women for varying reasons but often related to age. Typically, in both women and men it decreases at different ages due to a reduced demand for reproductive hormones, however factors such as lifestyle, diet, weight, substance use and even certain medical conditions or treatment can impact testosterone levels.
The main reasons testosterone decreases are:
- Age related declines (the most common and likely)
- Lifestyle factors such as poor sleep, lack of exercise and high stress levels
- Weight, obesity or metabolic rate
- Substance use such as excessive alcohol consumption or smoking
- Medical conditions and treatments such as type 2 diabetes, radiotherapy, chemotherapy, or injuries to the testicles (in men)
- Exercises such as running; depending on how you are training
When Does Testosterone Start to Decrease?
In men, testosterone usually starts to decline between the ages of 30 and 40 steadily dropping at a rate of approximately 1% per year between these ages. While most men won’t notice this decline in others it can align with symptoms of andropause (high onset hypogonadism) or the ‘male menopause’ which can include reduced libido, fatigue, erectile dysfunction and changes to body fat.
Women produce all their testosterone in the ovaries and adrenal glands meaning levels are at their highest in early to mid 20s starting to decline steadily into the 30s. The most notable drop aligns with perimenopausal or menopausal periods between 45-55 after which it typically stabilises again during post-menopause.
How Running Affects Testosterone
Exercise in general can both negatively and positively affect testosterone levels or other hormonal health in the body for both men and women. Running, while one of the most beneficial exercises to adopt into your fitness routine as you age, can also negatively affect testosterone levels so achieving balance is crucial.
Does Running Reduce Testosterone?
Yes, running can reduce testosterone levels if you’re not achieving a healthy exercise balance. Overtraining, particularly in long distance, endurance running can cause the body to suppress testosterone production, causing dips in testosterone levels and in some cases leading to male menopause or andropause.
Can Running Boost Testosterone?
Yes. Although running can reduce testosterone levels, when training correctly it can actually contribute to a boost in testosterone production in the body. Shorter more intense routes or sprints can stimulate hormone production and trigger testosterone production up to an hour post-training.
Which Exercises Increase Testosterone?
The best exercises for testosterone production focus around intensity of the training over the volume of exercise done so shorter, more intense workouts tend to see better results than long, intense workouts or training. A balanced workout routine with the goal of increasing testosterone production should also feature adequate rest periods, aiming for 3 days of training per week with rest days the remainder of the time.
Recommended exercises for testosterone production:
- Sprinting or short distance training
- HIIT circuits
- Heavy resistance training
How to Maintain Healthy Testosterone Levels
There are several factors to consider when trying to improve your testosterone levels naturally, all as important as one another and all parts of a wider fitness routine that support overall health and wellbeing.
Diet
Whenever considering increased amounts of exercise it’s important to consider dietary changes to ensure you’re fuelling your body effectively for this increase. The table below breaks down some of the best foods for increasing testosterone levels and how these help the body.
| Food Group | Example Foods | Benefits for Testosterone Levels |
| Shellfish | Oysters, crab, lobster, mussels and shrimp | Contain high levels of Zinc, crucial for testosterone production |
| Meat | Lean red meats such as beef and poultry such as chicken | Contain both high levels of protein and Zinc, both needed for testosterone production |
| Leafy Green Vegetables | Kale, spinach, chard | Rich in magnesium |
| Fatty Foods (monounsaturated fats) | Avocado, nuts, olive oil (in cooking and as dressing) | Contain heart healthy fats that reduce cholesterol |
| Other Protein | Eggs, milk, etc. | Rich in Vitamin D and protein |
| Fruits | Pomegranates, berries, cherries | Contain strong antioxidant properties and healthy fats |
Exercise
As we’ve mentioned; exercise can be a great way to help balance and stimulate testosterone levels in both men and women but it’s important to prioritise the right types of exercise to help boost testosterone production, rather than hinder it.
Supplements for Supporting Testosterone While Running
Supplements can also be a great way to combat the natural decrease in testosterone in supporting your body achieving the target amount of nutrients and vitamins needed to stimulate sufficient testosterone production. For men, andropause supplements are specially designed to combat symptoms of ‘male menopause’ and for women, peri-menopause and menopause supplements can help combat these declines in testosterone. As with any supplements, it’s important to consult your healthcare provider before introducing these to your routine. They can help you establish the safest and most effective supplements for you and your health goals. As a starting point, we’ve outlined our recommended supplements for testosterone production below.
| Supplement or Vitamin | How this Supports Testosterone Production | Considerations |
| Zinc | Helps power the enzymes involved in testosterone production in men and helps regulate hormones for balanced testosterone production | Too much can cause nausea and copper deficiency so don’t exceed the recommended amount stated on the manufacturer’s instructions |
| Magnesium | Can improve sleep quality which is important for testosterone production. Lowers inflammation in the body and balances hormones; particularly cortisol | Magnesium glycinate or citrate are recommended as the best types for testosterone support. Too much can cause GI issues and diarrhea |
| Boron | May reduce inflammation and help balance oestrogen levels | High doses over prolonged periods are not well studied. Stay within the daily dose specified on the manufacturer’s instructions |
| Vitamin D | Behaves like a hormone receptor and supports the cells throughout the body that contribute to testosterone production | It can be worth having levels tested in the blood before taking. Vitamin D is fat soluble so best taken alongside food. |
| Vitamin B6 | Can stimulate dopamine production and help balance prolactin amounts; which can affect testosterone levels if too high. | Too much can cause nerve issues when taken long term. Don’t exceed the amount stated on the manufacturer's instructions. |
Science-Backed Supplements You Can Trust
At Supplement Hub, we work alongside a team of in-house practitioners helping vet and hand-pick our collection of vitamins and supplements to ensure quality and results you can trust. We’re passionate about our products being medically backed and linked to genuine support in areas such as cardiovascular health, bone health and energy support. We work with exclusive brands such as MakeWell, Natren and and Vital Nutrients to pair our customers with quality products they can trust, giving you peace of mind while you achieve your wellness goals.