The OMNIA Performance Podcast How to Build Muscle AND PB Your Next Marathon
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Jan 15, 2026 Ever wondered if you can build muscle while training for a marathon? Discover how to balance running and lifting smartly. Learn about the interference effect and why training experience matters in your journey. JB shares his own marathon training struggles while lifting. He emphasizes the importance of training volume and efficient workouts. Nutrition plays a crucial role too—fuel your body right to minimize muscle loss. Finally, get practical tips for structuring your training and recovering effectively.
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Interference Is A Sliding Scale
- The interference effect is a sliding scale influenced by volume, intensity, recovery, nutrition, and training history.
- Concurrent endurance and hypertrophy signals can conflict but do not make dual progress binary or impossible.
Advancement Changes The Game
- Training status matters: newer lifters need less stimulus to grow and can tolerate more concurrent running.
- Advanced lifters require much larger stimulus and have a smaller margin for adding marathon-level running volume.
Training London While Keeping Strength
- JB trained for the 2023 London Marathon while lifting and maintained a 580kg powerlifting total at 77kg bodyweight.
- He still stimulated muscle but noted slower progress and reduced energy compared to a focused lifting block.