You haven't mentioned any type of goal? LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. After a couple months, the lifting will have less and less negative effects on your running as your body adapts. Of course if you're having very intense running or lifting workouts it will affect you no matter what, but overall double sessions are great. Lift for 20, cardio for 20, lift for 20, cardio for 20. Why You Shouldn’t Skip Your Warm-Up. Is it a good or am I doing something wrong ? This is great because you can do it no matter what your goals are. Wrong for what? When you have running goals such as improving your speed, logging longer miles or conditioning for an upcoming race, it makes sense to run before you lift weights. Next, take into consideration the time you usually workout at. Yeah i go after as if I do it before I won't work out as hard and that's way more important. Excessive running can leave an athlete tired, which will impact the amount of force they can produce. Also acceptable: lift weights after your feeding window (9 or 9:30 PM in this example). Decide on your ultimate goals and pick one. What I did for both varied. You want to improve your running endurance. Lifting weights first, especially if you are lifting heavy using your entire body, will tire you out before you make it to the cardio portion of your workout. That's a great idea. At the time, my 10K running performance was my top priority. I have to go to gym to get a run and workout in and luckily it's a mile from my house so travel time isn't an issue. Ya I've done both but I want to amp up my runs and so it sparked this question because I've always wondered it as well. If possible, it's also helpful to schedule your massage after an easy run, not a hard workout or long run. Making a running and weightlifting plan for two such totally different types of exercise might not be as hard as you think. That's true, but I'm pretty sure that just means that you're burning fat during the run instead of the rest period afterwords. "You might also just tailor your workout. I usually go for 20-30 min of treadmill and then start to lift. To produce an effective training stimulus, your muscles should be rested before long and/or intensive running sessions. So he gave weightlifting a try – and ran Personal Bests in the 5k, … My meal frequency remains high with six solid meals per day, along with my Kaged Muscle Re-Kaged after every workout and supplementing with Kasein before bed. Reasons for running before: good warm up, gets testosterone pumping. I've learned that lifting before cardio is much better for fat loss and workout energy efficiency. Only thing I can see having an issue with that is having to shower twice in a day =/, And reason why I don't want to alternate is because I'm sick of SL and want to transition into something new like an isolated muscle work out that I can do 5 days/week but running is very important to me for the heart benefits (hypertension runs in the family) so I don't want to sacrifice it. Are you sprinting? Run Before or After Workout: Should I Lift or Do Cardio First? The protein you’ve ingested prior to your workout will support muscle repair after it. If your goal is to improve your endurance, then go for your run before your strength training. Thank you guys. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Run Before or After Workout: Should I Lift or Do Cardio First? Running depletes carbs much more than lifting and you NEED to replenish glycogen right away if you are doing two-a-day workouts. Consider the duration, intensity and environment of your workout, along with these factors. Aiming to run a 20 minute 5k (which I did eventually achieve). but 3 miles is probably too much. I've always ran before. Actually, it definitely impacts it - positively. Look at your goals first. The cardio is effective because you have to work yourself back up to it which will burn the most calories and strengthen your heart the most. Info: I'm a 27 yo man, 154 lbs, 6ft. As a fun challenge last year I decided to do 20 minutes of hard cardio before my weights every workout. If you think about it, the glycogen stores have to be replenished at some point either way, and no matter when they're empty, you'll put the same amount into restoring them later. When you lift weights first, your muscles will already be fatigued to some extent, which could make faster, longer runs more challenging. However, this shouldn't be looked at … Make sure your workout is at least an hour before you plan on breaking your fast to ensure you get the full benefits of your workout. I'm quite athletic. Lite running before deadlifts has always helped me lift 10-15 lbs. My cardio consists in walking ~5km from home to gym then gym to home. This kind of training is particularly suited for morning people who want to get their workout in before breakfast. “Therefore, if undertaking lower-extremity resistance training and running sessions on the same day, it is best to undertake a running session before a strength training session. Lifting days I'd usually limit myself to less than 45 minutes of cardio though, and I'd give myself the roughly 10 hours to recover before lifting. I've heard conflicting reports from people about which is better and I boiled it down to personal preference. 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