Concurrent Training: Optimizing Running and Resistance Exercise Sequencing

Which is better running after exercise or exercise after running?

The optimal sequencing of cardio and resistance training (concurrent training) is highly dependent on individual fitness goals, but generally, performing resistance exercise before running is more advantageous for strength, power, and hypertrophy adaptations, while running first may prioritize endurance development.

Understanding Concurrent Training

Concurrent training refers to the practice of combining both resistance (strength) training and cardiovascular (aerobic) training within the same training period, whether in the same session, on the same day, or within the same training week. This integrated approach is common for general fitness enthusiasts, athletes in multi-sport disciplines, and individuals aiming for holistic health benefits. The question of sequencing – which modality to perform first – is critical because the physiological adaptations stimulated by one type of exercise can potentially interfere with the adaptations of the other, a phenomenon often referred to as the "interference effect."

The Science Behind Sequencing

The body's response to exercise is complex, involving various signaling pathways that dictate adaptation. When resistance training and running are performed in close proximity, these pathways can interact.

• AMPK vs. mTOR Pathways:
  • Resistance training primarily activates the mTOR pathway, which is crucial for muscle protein synthesis, leading to muscle growth (hypertrophy) and strength gains.
  • Endurance training (running) primarily activates the AMPK pathway, which is involved in mitochondrial biogenesis and fat oxidation, enhancing aerobic capacity.
  • Research suggests that acute activation of AMPK by endurance exercise can inhibit the mTOR pathway, potentially blunting the anabolic response to subsequent resistance training. This is a key mechanism behind the "interference effect."
• Glycogen Depletion: Both types of exercise rely on glycogen (stored carbohydrates) for fuel. Performing one modality can deplete glycogen stores, potentially compromising performance and recovery in the subsequent activity.
• Fatigue Accumulation: Central and peripheral fatigue from the initial exercise can impair the quality and intensity of the second exercise, affecting performance and adaptation.

Running After Resistance Training (Resistance-Cardio Sequence)

This sequence involves performing your strength training workout first, followed by your running session.

• Benefits:
  • Optimized Strength and Hypertrophy: By performing resistance training first, your muscles are fresh, allowing for maximal force production, higher lifting volumes, and better technique. This maximizes the anabolic signaling (mTOR activation) crucial for strength and muscle growth.
  • Improved Power Output: Explosive movements in strength training (e.g., Olympic lifts, plyometrics) require fresh neuromuscular pathways. Doing them before fatigue sets in from running ensures optimal execution.
  • Potential for Greater Fat Oxidation: With glycogen stores partially depleted from resistance training, the body may rely more on fat as a fuel source during the subsequent running session, which can be beneficial for fat loss goals.
• Considerations:
  • Reduced Running Performance: Your leg muscles will be fatigued from lifting, which can reduce your running speed, endurance, and overall performance in the aerobic session.
  • Increased Risk of Injury (Minor): While not substantial, fatigue can slightly alter running mechanics, potentially increasing the risk of overuse injuries if consistent.

Resistance Training After Running (Cardio-Resistance Sequence)

This sequence involves performing your running session first, followed by your strength training workout.

• Benefits:
  • Optimized Endurance Performance: Your cardiovascular system and leg muscles are fresh for running, allowing for higher intensity, longer duration, or better quality aerobic work.
  • Enhanced Aerobic Adaptations: Prioritizing running ensures maximal stimulation of aerobic pathways, which is beneficial for cardiovascular health and endurance development.
• Considerations:
  • Compromised Strength, Power, and Hypertrophy Gains: Fatigue from running can significantly impair the quality of your resistance training. Reduced force production, lower lifting volumes, and compromised technique mean less effective stimulus for muscle growth and strength gains.
  • Increased Risk of Injury (Resistance Training): Performing complex or heavy lifts with fatigued muscles can lead to poor form and increase the risk of injury.
  • Blunted Anabolic Response: As discussed with the AMPK/mTOR pathways, the physiological state induced by endurance exercise can interfere with the signaling required for optimal muscle protein synthesis.

Optimizing Your Training Sequence Based on Goals

The "better" sequence is entirely subjective and depends on your primary fitness objectives.

• Goal: Strength & Hypertrophy:
  • Recommendation: Resistance training first, then running. This minimizes the interference effect on strength and muscle gains. Ideally, separate the sessions by several hours (e.g., morning run, evening lift) or even by days to allow for full recovery and distinct physiological responses. If combined, prioritize the lift.
• Goal: Endurance & Cardiovascular Health:
  • Recommendation: Running first, then resistance training. This allows you to perform your aerobic work at your best, maximizing cardiovascular adaptations.
• Goal: Fat Loss:
  • Recommendation: Both sequences can be effective. However, resistance training first might offer a slight metabolic advantage by depleting glycogen and potentially increasing fat utilization during the subsequent cardio. The overall caloric deficit and consistency are more crucial for fat loss.
• Goal: General Fitness & Health:
  • Recommendation: The sequence is less critical for general fitness. You can alternate days (e.g., M/W/F strength, T/Th/Sa cardio) or perform them in the same session based on convenience. If combining, consider the resistance-cardio sequence for a more balanced physiological adaptation, or separate them by at least 6 hours.

Practical Strategies for Concurrent Training

Regardless of your sequencing, consider these practical strategies to maximize results and minimize interference:

• Separate Sessions: The gold standard for minimizing the interference effect is to separate your resistance and endurance training sessions by at least 6-24 hours. This allows for distinct physiological responses and recovery.
• Sufficient Recovery Time Between Modalities: If performing both in one session, aim for at least 10-20 minutes of rest between the resistance and cardio components. This allows heart rate to normalize and some initial recovery to occur.
• Prioritize Intensity: Ensure the "priority" exercise (the one aligned with your main goal) is performed at its maximal effective intensity. The secondary exercise can be performed at a slightly lower intensity if needed.
• Nutrient Timing: Adequate carbohydrate and protein intake before, during (if long sessions), and after training is crucial for fueling performance and aiding recovery and adaptation. Post-workout nutrition, especially protein, is vital for muscle repair and growth.
• Listen to Your Body: Pay attention to signs of overtraining, persistent fatigue, or unexplained performance plateaus. Adjust your training volume, intensity, or sequencing as needed. Incorporate deload weeks or active recovery.

Conclusion: Tailoring Your Approach

There is no universally "better" sequence for running after exercise or exercise after running. The optimal approach is highly individualized and should be dictated by your specific fitness goals, current fitness level, available time, and recovery capacity. For those prioritizing strength, power, or muscle growth, performing resistance training before running is generally recommended. For those focused on endurance and cardiovascular fitness, running first may be more beneficial. Understanding the underlying physiological mechanisms allows you to make an informed decision that aligns with your unique training objectives.