Fastest Marathon Runners Run prior to lifting with for runners, including more power and injury protection. But actually adding those lifting sessions to your schedule is sometimes harder to achieve. It may even seem complicated, bringing up questions like: Should I run before or after lifting? And how long should I wait between running and lifting?
Thankfully, 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 type of 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 Kenji Doma, Ph.D., your running performance is impaired in between resistance training sessions due to the stress that resistance training places on your muscles—known as true rest days (DOMS)—which can continue for up to 72 hours. Plus, a hard leg day Your 16-Week Marathon Strength Training Plan.
“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. “Therefore, undertaking any form of 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.”
in between your run and your strength workout 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. The same goes for how long to wait between running and lifting, as you’ll want to do what works best for your schedule (and getting both activities into your day is a win, no matter what order you complete them.)
For example, if you’re training for an upcoming race, you probably want your runs to take priority on any given day. If you’re looking to build strength in the off-season, Advertisement - Continue Reading Below.
However, skipping that true rest days CA Notice at Collection.
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 delayed onset muscle soreness between your lifting session and your running workout, CA Notice at Collection.
- It’s best to avoid running at a high intensity if you’re lifting on the same day, especially if you’re running after lifting.
2. If you’re running and strength training on the same day and the day before a run workout...
- The Best Strength Workouts for Runners Run prior to lifting with of recovery in between your run and your 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...
- Avoid a high-intensity run the day after a strength workout. Instead, run at a low- or moderate-intensity pace the next day.
- Health - Injuries leg day Knee Exercises for Runners.
The Bottom Line on Scheduling Runs Before and After Lifting
While the optimal amount of time to spread out 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 is needed before higher-intensity runs. However, skipping that 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. (This helps ensure you get in true rest days and have true easy days!)
“Overall, it is important for endurance athletes of all levels to monitor how their body recovers following a resistance training session, and figure out what 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 strength-training with your running, too.
Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
