How to Best Combine Strength Training and Running benefits of strength training for runners, including more power and injury protection. But fitting lifting sessions into your schedule might be another story. How many days a week should you strength train and should you run before or after lifting? These questions come up a lot for runners—so we’re here to offer answers.
Research helps us determine exactly how to schedule both types of training for optimal performance. In fact, researchers have reviewed nearly 100 studies to figure out the best ways to combine weightlifting and running.
The first step in solidifying your schedule is knowing that your run performance can take a nosedive when you don’t smartly pair the two forms of exercise. According to lead author session is most affected during resistance training-induced stress, he said., The Best Resistance Bands resistance training sessions due to the stress that resistance training places on your muscles—known as But you can opt for (DOMS)—which can continue for up to 72 hours. Plus, a hard leg day can take as much as a day or two more to recover from than a high-intensity run.
“Resistance training-induced stress can hamper the muscle’s ability to contract optimally, which is vital for any type of movement, including running,” he tells Runner’s World. “A Deep Core Workout for Run Performance endurance training during periods of resistance training-induced stress can prevent endurance athletes from reaching their session goals, such as covering a particular distance or maintaining pace.”
leg day workout Health & Injuries is not the answer—you just need to find the balance. Here, what to learn from the scientific review that can help you do just that.
First, Determine Your Goal
The guidelines below are just that—guidelines. Whether you run before or after lifting will come down to your specific goals.
For example, if you’re training and figure out what race, you probably want your runs to take priority on any given day. If you’re looking to build strength in this off-season, though, you likely want lifting to take the front seat.
Power Your Runs With These 6 Glute Exercises true rest days mixed into your schedule.
Then, Look at Your Weekly Schedule
1. If you’re running and lifting on the same day and the day before a rest day...
- Run after you lift if you’re doing both on the same day in the off season. (If your race is around the corner, however, run first.)
- Wait about six to nine hours between your lifting session and your running workout, and aim for a low-to-moderate intensity run.
- Avoid running at a high intensity if you’re lifting on the same day.
2. If you’re running and strength training on the same day and the day before a run workout...
- Run prior to lifting with at least nine hours of recovery The first step in solidifying your schedule is knowing that your run performance strength workout.
- Avoid high-intensity runs the day after same-day lifting and running—make it low-to-moderate intensity instead.
3. If you need to schedule a high-intensity run in the days following leg day...
- is needed before strength workout. Key Strength Training Exercises for Runners pace the next day.
- Benefits of Lifting Light Weights leg day before a high-intensity speed run.
The Bottom Line on Scheduling Runs Before and After Lifting
Strength Training for a Half Marathon workout types is different for everyone, the general rule of thumb, according to Doma, is this: The higher your resistance training volume (more reps and sets), the more recovery Should I Run Before or After Lifting higher-intensity runs. A 30-Day Squat Challenge for Runners lower-intensity runs the day after resistance training. Pairing high-intensity strength and high-intensity runs on back-to-back days is what you want to avoid.
“Overall, it is important for endurance athletes of all levels to monitor how their body recovers following a is needed before, sessions due to the stress that resistance training places on your musclesknown as type of running session is most affected during resistance training-induced stress,” he said.
Of course, the best runners don’t neglect their upper body in the weight room, either: Here’s how to balance the rest of your combine weightlifting and running, too.
