Lifting Before Running: Benefits, Drawbacks, and Optimizing Your Workout Order

Is it OK to lift then run?

Yes, it is generally acceptable and often beneficial to perform resistance training before cardiovascular exercise within the same session, provided your training goals are aligned and you manage the intensity and volume appropriately to mitigate fatigue and optimize performance.

Understanding Concurrent Training

Combining resistance training (lifting) and cardiovascular exercise (running) in a single workout session or within the same training block is known as concurrent training. This approach is common among general fitness enthusiasts, bodybuilders, and athletes who require a blend of strength, power, and endurance. The order of these modalities, however, can significantly impact your performance, adaptations, and overall results.

The Science Behind Lifting Then Running

When you engage in concurrent training, your body's physiological responses can sometimes "interfere" with each other, a phenomenon known as the "interference effect." This effect is primarily mediated by molecular signaling pathways. Resistance training activates pathways like mTOR, crucial for muscle protein synthesis and hypertrophy, while endurance training activates AMPK, which enhances mitochondrial biogenesis and oxidative capacity. These pathways can sometimes compete or downregulate each other.

Performing resistance training before running generally minimizes the negative interference on strength and hypertrophy gains compared to running before lifting. This is because:

• Neuromuscular Freshness: Heavy lifting requires optimal central nervous system (CNS) activation, muscle glycogen stores, and fine motor control. Performing resistance training first ensures you approach these demands with maximal physical and mental freshness.
• Glycogen Depletion: Lifting will deplete muscle glycogen stores to some extent. Subsequently, running with partially depleted glycogen may encourage a greater reliance on fat for fuel, potentially enhancing fat oxidation during the cardiovascular component.
• Reduced Risk of Form Breakdown: Fatigue from running can compromise lifting form, increasing the risk of injury, especially with compound or heavy lifts. Lifting first reduces this risk.

The Pros of Lifting Before Running

There are several advantages to structuring your workout to prioritize resistance training before cardiovascular exercise:

• Optimized Strength and Power Gains: Your muscles and nervous system are fresh, allowing you to lift heavier weights, perform more repetitions, and maintain better form. This is crucial for maximizing strength, power, and muscle hypertrophy.
• Enhanced Fat Oxidation During Cardio: After a resistance training session, your body's glycogen stores are somewhat depleted. When you then perform cardiovascular exercise, your body may be more inclined to utilize fat as a primary fuel source, which can be beneficial for body composition goals.
• Better Lifting Performance and Safety: Fatigue from running can negatively impact your lifting technique, potentially leading to suboptimal muscle activation patterns and an increased risk of injury, especially with complex or heavy lifts. Lifting first helps maintain proper biomechanics.
• Prioritization of Primary Goal: If strength or muscle building is your primary fitness goal, placing resistance training first ensures that your most vital energy and focus are directed towards it.

The Potential Cons and Considerations

While generally safe and effective, lifting then running isn't without its potential drawbacks, especially depending on your specific goals and the intensity of your sessions:

• Compromised Running Performance: Your legs may feel heavy, fatigued, or "dead" after a strenuous lifting session, particularly if it involved lower body exercises like squats or deadlifts. This can reduce your running speed, endurance, and overall performance in the cardiovascular component.
• Increased Perceived Exertion: The cardiovascular workout will likely feel harder due to pre-existing muscular fatigue, even if your actual heart rate response isn't significantly altered.
• Higher Risk of Overtraining: Combining two intense modalities in one session, or frequently, without adequate recovery, can increase the risk of overtraining syndrome, leading to chronic fatigue, performance plateaus, and increased susceptibility to illness or injury.
• Goal Specificity: If your primary goal is to improve long-distance running performance or achieve specific running times, prioritizing running on fresh legs or on separate days might be more effective.

Optimizing Your Lift-Then-Run Strategy

To maximize the benefits and minimize the drawbacks of lifting then running, consider these strategies:

• Warm-up Effectively: Begin with a general cardiovascular warm-up (5-10 minutes light cardio) followed by dynamic stretches and specific warm-up sets for your lifting exercises.
• Fuel Your Body Appropriately: Ensure adequate carbohydrate and protein intake before your workout to fuel both components and after to aid recovery. Hydration is also critical throughout.
• Manage Intensity and Volume: Avoid going "all out" on both modalities in the same session. If your lifting is intense, moderate your running pace or duration. Conversely, if you plan a challenging run, consider a slightly less intense lifting session.
• Listen to Your Body: Pay attention to signs of excessive fatigue, persistent soreness, or pain. Adjust your training volume or intensity as needed, and don't hesitate to take rest days.
• Prioritize Recovery: Adequate sleep, nutrition, and active recovery (e.g., light stretching, foam rolling) are crucial for adapting to the demands of concurrent training.
• Consider Timing and Separation: If possible, separating your lifting and running sessions by at least 6 hours (e.g., lifting in the morning, running in the evening) can significantly reduce the interference effect and allow for better recovery between modalities.

Who Should Consider This Approach?

Lifting then running is a viable and effective strategy for:

• General Fitness Enthusiasts: Individuals looking to improve overall fitness, body composition, and health markers without a specific competitive focus.
• Strength-Focused Individuals: Those whose primary goal is to build strength and muscle mass but still want to incorporate cardiovascular health benefits.
• Time-Constrained Individuals: For those with limited time, combining workouts efficiently can be a practical solution.
• Athletes in Certain Sports: Athletes who require a blend of strength and endurance, where strength is a foundational component (e.g., team sports, obstacle course racing), can benefit from this ordering with careful periodization.

Conclusion

Lifting then running is a perfectly acceptable and often advantageous approach to concurrent training. By understanding the physiological implications and implementing smart training strategies, you can effectively integrate both resistance and cardiovascular exercise into your routine to achieve a well-rounded physique and robust athletic performance. Always align your training order and intensity with your specific fitness goals, and remember that listening to your body is paramount for sustainable progress and injury prevention.