Endurance and Low Libido Training: What is the connection?

Exercise is widely known to maintain heart health, enhances mood and increases confidence. But what if too much of it – especially workouts for endurance such as running or cycling a marathon – begins to interfere with your sexual aspiration?

Surprisingly, recent studies show that Chronic high -volume endurance exercises can reduce libido in menS The increasing evidenced evidence led by researchers such as Dr. Anthony Hakney suggests that Chronic large volume training is a risk factor for hypogonadism -induced exercise.

This article breaks science, what it means to athletes and how to train smart without compromising your sexual health.

Testosterone: The key relationship between endurance and libido

What is testosterone?

Testosterone is a primary androgen hormone produced in the testes (men), ovaries (women) and adrenal glands.

Testosterone functions include:

• Adjusting libido and sexual function
• Stimulate muscle protein synthesis
• Maintenance
• Influence of mood, energy and cognitive function
• Spermatogenesis management (sperm production)

Testosterone to rest:

Real testosterone refers to the level of hormones, measured in a calm, unstable state. Is usually drawn Early in the morning (7: 00–10: 00 AM) After 8+ hours of fasting, without recent exercise, alcohol or sexual activity. This is when the levels naturally peak due to daily rhythms.

Clinical ranges of testosterone (men)

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How endurance exercises affect the male libido

Dr. Anthony Hakney and his colleagues conducted one of the first large-scale studies to explore how Endurance training affects male libidoS

Survey summary:

• Participants: 1077 healthy, physically active men
• Method: Online study evaluation of training habits, exercise duration, intensity and sexual libido

Basic findings

• Men with Higher training intensity and longer weekly duration are significantly more sick to report Low libidoS
• Those with low to moderate intensity of training there was 2.8-6.9 times Lighter chances of taking into account healthy libido than those with the most intensive procedures.
• In the same way, athletes of shorter and moderate duration reported Better results than libido than these workouts for the longest periods.

Conclusion: « Exposure to higher levels of chronic intense and higher duration of endurance workouts is regularly significantly associated with reduced libido results in men. » – Hackney et al., 2017

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Testosterone trends in long -term endurance athletes

To understand the magnitude of testosterone suppression, researchers evaluated data from 196 Endurance Men’s Runners and matching non -exercise controlsS The key parameters of the study include:

• Competitive implementation of ≥10 km.
• Training ≥7+ hours a week for at least 1 year.
• Matching controls from age, ITM and ethnicityS
• Rest of total testosterone measured in the morning after fasting and rest.

Testosterone levels are reported as a Percentage relative to the control subjectthen stratified by Duration of training: 1, 2, 5, 10 and 15+ years.

Statutes: The longer the training, the less the testosterone

It turns out that there is a significant drop in testosterone with an increase in the years of endurance workouts:

Years of training	Testosterone against control
1 year	Slightly reduced
2 years	Moderately reduced
5+ years	~ 30% reduction (p <0.01)
10–15+ years	Plateau at ~ 30%

This suggests a threshold After 5 years, where testosterone stabilizes at a chronically low level, despite the more current exposure to endurance.

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Endurance and Low Libido Training: Why is this happening?

1. Testosterone suppression from overtraining

Intensive, long -term endurance training is known to suppress testosterone production. Chronic Exercise Stress triggers a Hormone displacement– non -monochrome cortisol (stress hormone) while reducing reproductive hormones such as testosterone.

The consequences include:

• Reduced libido and sexual performance
• Erectile dysfunction
• Mood disorders, irritability and depressive symptoms
• Impaired recovery and muscle loss

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2. Energy Deficit and Red-S

Athletes of endurance often enter into a condition called Relative Energy Deficit in Sport (Red-S)« Where Energy requirements for training exceed food intakeS

In male athletes, red s can lead to:

• Low testosterone and low levels of lh/gnrh
• Reduced Production of Sperm and Libido
• Increased fatigue and impaired adaptation of training
• Higher risk of injury (eg stress fractures, immunity suppression)

Red-S is not just about calorie intake-it’s not enough fuel after exercise to maintain normal body functions, including sexual function.

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Not all exercises are bad for libido

It is important to clarify: Moderate exercise maintains a healthy libido.

The benefits of balanced physical activity include:

• Improved blood flow (essential for erectile function)
• Reduced stress and anxiety
• Higher confidence and body image
• Healthy Testosterone Regulation

It’s Chronic– Especially with durability athletes – this is a risk.

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How to train more intelligently and protect sexual health

1. Deal your workout cycle

Avoid training with maximum intensity and volume every week. Implementation Deload Weeks Every 4-6 weeks to reduce the overall workout of 40-60%.

• Use polarized training: 80% with low skill, 20% with high intensity
• Integrate microcycles to recover To reduce the cute stress

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2. Prioritize sleep and circadian hygiene

Poor sleep reduces testosterone secretion and disrupts the axis of HPG. Aim:

• 7-9 hours per night
• Permanent Sleep Times
• Reduce the blue light before going to bed

Sleep deprivation can reduce testosterone by 10-15% in just one week (Leproult & Van Cauter, 2011).

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3. Eat enough to nourish your workouts and recovery

Use tools like:

• Equity for energy availability (EA) = (Energy intake – energy costs) / FFM
• Maintain EA ≥ 45 kcal/kg ffm/day for hormonal balance
• Include enough carbohydrates and fats to produce hormones

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4. Listen to the warning signs

The general indicators of overtraining or red-S affecting sexual health include:

• Loss of spontaneous or morning erection
• A sudden drop in libido or sexual driving
• Constant fatigue or irritability
• Difficulty sleeping or recovering
• Decline in strength or endurance despite the workouts

Step of Action: If the symptoms continue, look for a sports endocrinologist or a supplier familiar with Red-S.

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Extraction: Exercise to perform, not at the expense of libido

Moderate endurance training improves sexual health but Too much intensity and duration can harm it. As the study shows, men with the most demanding combinations of endurance have been most likely to experience low libidoS

The key is the balance – heal strongly, restore well, eat enough and keep track of how your body reacts (and libido). If you are an athlete for endurance, noticing changes in sexual function, it may be time to Revalue your workout and recovery practicesS

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Sources and a further reading

1. Hackney, AC, Lane, AR, Register-Mihalik, J., & O’leary, CB (2017). Endurance and sexual libido workouts. Med Sci Sports Erent, 49 (2): 317-323.
2. Hackney, AC male reproductive system and endurance exercises. Med Sci Sports Erent, 40 (8), 1385–1389.
3. Hackney, AC, & Lane, AR (2018). Low testosterone in men -trained runners at a distance: Impact of years in training. Hormones, 17 (1), 137–139. PUBMED ID: 29858867 DOI: 10.1007/S42000-018-0010-Z. Search Google Scientist