In an ideal world, we’d space out our runs, strength training and recovery sessions through the week. We’re not always the best at maths, but even we know that 7 days is not quite enough to fit in 3-4 training plan runs, 2 strength workouts, 2 stretching sessions and a few rest days. And that’s especially true if you have anything else to be doing as well, from work to parenting, and having a bit of me-time.
The good news is that there’s a simple solution: we can combine a run with our strength workouts. This is especially handy if we’re doing treadmill training, as we’re already in the gym. But there’s a whole load of conflicting advice out there about how best to do that. Do we run first and gym after? Or start by lifting weights, then finish on a treadmill?
The short answer is this: it depends on your goals for any given run. We ask two experts to break it down for us to help you find the best way of maximising your time with minimal disruption to your running.
Should I run before or after my strength workout?
Kimberley Morrison is a professional triathlete and INCUS Performance ambassador. “It’s important to consider your goals when deciding whether to do a strength workout before your run,” she says. “Is your main goal to build muscle, or are your strength sessions used as conditioning and mobility for running? If you do your run first and then a strength workout afterwards, you will be fatigued from the run so your form could suffer while lifting weights. You need focus and power when doing a muscle-building workout, and this is harder to maintain if you’ve just finished a run.”
Suzie Cave is a modern pentathlete and 361° Europe ambassador. She agrees that it’s all about knowing where your focus is, and that may even change through the week depending on the different sessions in your training plan. “First, pick out your key runs in the week: the ones where you want to perform at your best,” she advises.
“Easier runs can be done before, after, or around a strength workout, as they’re less important. But you’ll probably want to prioritise more intense runs, like interval training or long runs. Studies have shown that strength training lowers our ability to run at maximal effort for up to 24 hours afterwards. Therefore, I always schedule my strength sessions for after my hard runs so that I’m not going into the runs fatigued.”
What should I focus on if I’m doing a strength workout before running?
Kimberley currently prefers doing strength workout first, as that’s most helpful for her goals right now. But that doesn’t mean tht she’s not thinking of her run afterwards. She advises to plan your workout so that it prepares you for your run.
“My strength workouts always complement my run training and use resistance to make me a better runner. I start my warm-up with high knees and walking lunges. I then put on a 20kg weighted vest and go through the motions of running, from step-ups to farmers’ walks to high knee lifts. Doing this means everything is engaged, improving my running form and performance by increasing coordination and stability.”
What should I focus on if I’m running before my strength workout?
Suzie often does her strength workouts after her hard runs. She shares some advice on what to do during these sessions. “Remember that we runners get enough cardio during our runs,” she says. “Lots of strength workouts these day incorporate an element of HIIT (that’s High Intensity Interval Training). That isn’t really so important for us runners, as we will often be doing this as part of our running. The focus of our strength workouts should be on controlled power and lifting weights.”
It’s also important to use weights that complement your current fitness levels. “You don’t want to be lifting so heavy that you’re completely broken after the session, especially if you have an easy to run to do the following day. You shouldn’t be lifting your max weights, as that’s not your focus right now. Instead, focus on a variety of movements and single leg exercises with lighter weights to strengthen the muscles you use for running and help prevent injury.”
