Workout Order: Running vs. Squatting, Which to Do First Based on Your Goals

Is it better to run or squat first?

It is generally more advantageous to perform heavy resistance training, such as squats, before cardiovascular exercise like running if your primary goal is strength, power, or muscle hypertrophy, as this preserves neural drive and muscle glycogen for optimal performance. Conversely, if cardiovascular endurance is your main objective, running first allows for maximal aerobic capacity, though it may compromise subsequent strength work.

Understanding Workout Order and Physiological Demands

The question of whether to run or squat first is a classic conundrum in exercise programming, with its answer rooted deeply in exercise physiology, biomechanics, and individual training goals. Both activities place distinct demands on the body's energy systems, neuromuscular system, and musculoskeletal structures. Understanding these demands is critical to optimizing your training order.

Squatting: As a foundational compound resistance exercise, squatting primarily targets the quadriceps, hamstrings, glutes, and core musculature. It is a high-intensity, neurally demanding movement that relies heavily on the anaerobic energy systems (ATP-PCr and glycolysis) for powerful, short bursts of effort. Optimal squat performance requires:

• Maximal Neuromuscular Recruitment: The ability of the central nervous system (CNS) to activate a high percentage of muscle fibers.
• Glycogen Stores: Sufficient muscle glycogen for sustained power output.
• Technical Proficiency: Precise form to lift heavy loads safely and effectively.

Running: Cardiovascular exercise like running, especially at moderate to long distances, primarily engages the aerobic energy system. While it also uses the leg muscles, the emphasis is on sustained, rhythmic contractions and cardiorespiratory endurance. Key aspects of running performance include:

• Cardiovascular Efficiency: The heart and lungs' ability to deliver oxygen to working muscles.
• Muscular Endurance: The ability of muscles to perform repeated contractions over time.
• Running Economy: The efficiency of oxygen utilization during running.

The "Why" Behind Workout Order: The Interference Effect

When two different types of training (e.g., strength and endurance) are performed in close proximity, a phenomenon known as the "interference effect" can occur. This effect suggests that adaptations to one type of training can partially impede adaptations to the other, particularly when strength and hypertrophy are the primary goals. The mechanisms behind this include:

• Glycogen Depletion: Endurance exercise can deplete muscle glycogen, which is crucial for high-intensity strength work.
• Residual Fatigue: Both central (CNS) and peripheral (muscle) fatigue from one activity can impair performance in the subsequent one.
• Signaling Pathways: Different exercise modalities activate distinct molecular signaling pathways (e.g., mTOR for strength, AMPK for endurance), which can sometimes be antagonistic.

Scenario 1: Prioritizing Strength and Hypertrophy (Squat First)

If your primary objective is to maximize strength gains, power output, or muscle hypertrophy in your lower body, performing squats before running is generally the more effective strategy.

Rationale:

• Maximal Force Production: Starting with squats ensures your CNS is fresh, muscle glycogen stores are full, and your neuromuscular system is primed for heavy lifting. This allows for greater force production, higher training volumes, and the maintenance of optimal technique, all of which are critical for strength and hypertrophy.
• Reduced Injury Risk: Fatigue from running can compromise squatting form, increasing the risk of injury when handling heavy loads.
• Preservation of Neuromuscular Drive: High-intensity resistance training is highly neurally demanding. Pre-fatiguing your muscles and CNS with running can significantly diminish your ability to recruit motor units effectively during squats, limiting your potential for progressive overload.

Practical Application:

• Perform your full squat workout (warm-up, working sets, accessory exercises).
• Follow with your running session. Adjust the intensity and duration of your run based on your energy levels and recovery capacity. A less intense run might be more appropriate after a demanding squat session.

Scenario 2: Prioritizing Cardiovascular Endurance (Run First)

If your main goal is to improve cardiovascular fitness, increase running endurance, or optimize running performance, then performing your run before squats may be more appropriate.

Rationale:

• Maximal Aerobic Capacity: Starting with running ensures your cardiovascular system is fresh, allowing you to sustain higher intensities or longer durations for your run. This is crucial for improving VO2 max, lactate threshold, and overall running economy.
• Specificity of Training: If you're training for a race or specific endurance event, prioritizing the endurance component aligns with the principle of specificity.
• Reduced Risk of Acute Fatigue: While squats can be fatiguing, they generally don't cause the same level of systemic cardiovascular fatigue that would compromise a subsequent run.

Practical Application:

• Complete your running session as planned (warm-up, main run, cool-down).
• Follow with your squat workout. Be aware that your leg muscles (quads, hamstrings, glutes) may be pre-fatigued from running, which could reduce your squat performance (fewer reps, lighter weight) and increase the perceived effort. Focus on maintaining good form.

Scenario 3: Concurrent Training Considerations

For individuals training for general fitness, body composition, or who need to develop both strength and endurance, "concurrent training" (combining both modalities) is common. The optimal approach depends on the individual's priorities and ability to recover.

Strategies for Concurrent Training:

• Separate Sessions: The ideal scenario, if time allows, is to separate your strength training and cardio into different sessions, ideally by 6-24 hours. This minimizes the acute interference effect and allows for more complete recovery and adaptation between modalities.
• Prioritize Main Goal: If separating isn't possible, decide which goal is most important for that specific training day or mesocycle and schedule that activity first.
• Vary the Order: Some athletes might rotate the order of activities on different days or weeks to ensure both systems receive adequate stimulus over time.
• Intensity Modulation: If you must combine them, consider moderating the intensity of the second activity. For example, a heavy squat session followed by a lower-intensity, steady-state run, or vice-versa.

Warm-up and Cool-down: Essential Regardless of Order

Regardless of whether you run or squat first, a proper warm-up and cool-down are non-negotiable for injury prevention and performance enhancement.

Warm-up:

• For Squats: Begin with light cardio (5-10 minutes) to increase core body temperature, followed by dynamic stretches and specific mobility drills targeting the hips, ankles, and thoracic spine. Then, perform several progressively heavier sets with just the bar and light weights before your working sets.
• For Running: Start with a light jog or brisk walk (5-10 minutes) to gradually elevate heart rate and blood flow, followed by dynamic stretches focusing on leg and hip mobility.

Cool-down:

• For Both: Conclude your workout with a gradual reduction in intensity, followed by static stretching to improve flexibility and aid in recovery.

Listening to Your Body and Individualization

Ultimately, the "best" order is highly individual. Factors such as your training experience, current fitness level, recovery capacity, specific athletic goals, and even daily energy levels should influence your decision.

• Beginners: May benefit from separating the activities or keeping intensities lower to avoid overtraining.
• Advanced Athletes: May be able to handle higher volumes and intensities in either order but will still benefit from strategic planning.
• Recovery: Pay attention to signs of overtraining, such as persistent fatigue, decreased performance, or increased irritability. Adequate nutrition, hydration, and sleep are paramount for effective concurrent training.

Conclusion

The decision to run or squat first hinges on your primary training objective. For those prioritizing strength, power, or muscle hypertrophy, squatting first is the scientifically supported approach to maximize performance and minimize the interference effect. If your main goal is cardiovascular endurance, starting with your run will allow for optimal aerobic training. For those balancing both, strategic planning, including separating sessions or modulating intensity, is key. Always prioritize proper form, listen to your body, and tailor your approach to your unique goals and recovery capacity.