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Once guys reach the age of 30 (right around the time when their testosterone begins to drop known as testosterone deficiency) they often give up on exercise and consider it to be pointless. They reminisce on the times they were younger and able to do so much more and move so much better.

But not so fast – more and more research is finding that remaining active (particularly partaking in sprints or running) is a great way to increase testosterone, among other benefits.

If you’re looking for a 100% natural, free and relatively easy way to boost the T hormone while getting into shape, feeling confident, preventing diseases and looking better, then you need to include some cardio into your weekly routine.

If you’re still a bit skeptical or need an extra push out the door and onto the trails, read on about the science behind running and its effect on testosterone.

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The Connection Between Running and Testosterone Levels

Apparently, running and testosterone levels are intertwined. While we know exercise in general does the body good (especially cardiovascular), it has significant benefits on testosterone levels that many men overlook. In fact, there have been multiple supports that support that running increase testosterone levels in the body.

Take for example research from, “a 2011 study in the Journal of Strength and Conditioning Research determined that in trained athletes, two short sprint-based running sessions each week were enough to produce increases in testosterone production.

In the study, athletes performed one set of 6 x 35m max effort sprints twice per week. You can replicate their results by incorporating short sprints in your training program” (Daily Health Post.com).

Similar results have also been produced from countless other studies. In fact, testosterone levels were found to spike and remain high long after the workout was done. Studies sourced from lifehack.org found the body was able to produce a “boost your testosterone levels through exercise is by sprinting. In one study, the testosterone levels of subjects performing 6 second sprints increased significantly. Levels remained high even after they recovered from the workout.”

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What Is the Best Way to Run For Testosterone? How Often Do I Need to Run?

The biggest take away from the above is that running and sprinting can increase your testosterone. You’ll notice a considerable difference once you begin training. However, something to keep in mind is to always sprint for short bursts of time, followed by intermittent breaks, unfortunately, the effects on testosterone were found to be the opposite when running for distance or long periods of time.

Read also: Gene Expression Training To Increase Testosterone, Leanness And Mass »