Pace runs before or after lifting?

sweetheart03622

So I've been running for about 10 months, have done two 5Ks and a Half Marathon and am currently training for another half in February. I've been adding speedwork in to try to drop my times a bit but I've also taken it down from 6 days/week to 5 days/week. On Saturdays I do a pace run and strength training. I'd always done the pace run first and the stength training second. I tried swapping them last week and it was TOUGH. I'm wondering, though, if it'd be smart to do that. My pace runs are anywhere from 3 - 5 miles, so they're not anything super long. Maybe it'd be good to do them when I'm completely wiped out? What do you think?

ahamm002

So I've been running for about 10 months, have done two 5Ks and a Half Marathon and am currently training for another half in February. I've been adding speedwork in to try to drop my times a bit but I've also taken it down from 6 days/week to 5 days/week. On Saturdays I do a pace run and strength training. I'd always done the pace run first and the stength training second. I tried swapping them last week and it was TOUGH. I'm wondering, though, if it'd be smart to do that. My pace runs are anywhere from 3 - 5 miles, so they're not anything super long. Maybe it'd be good to do them when I'm completely wiped out? What do you think?

I vaguely recall reading somewhere that it's supposed to be slightly better to do your pace runs after resistance training, but in the end it doesn't make much of a difference. I personally prefer doing the run first and then lifting.

gtwin

Depending on how heavy and intensely you're lifting, I would do it before the run. But if it's a light weight, high rep workout....I personally don't think it would wipe you out enough if you did that first, then the run.

In the end, whatever works best for you. If you're main focus is running at the moment, then put forth your best effort on that...and the lifting should be secondary.

darkrider42

Don't know the science behind it off-hand, but it is definitely tougher to run after lifting. Especially if the lifting is to the point of MMF (Monentary Muscle Failure). I don't know if an activity of short duration like lifting would have an effect such as depleting the glycogen stores in the muscles, leaving them with little-to-no fuel for running, but it sure as heck tightens them up and makes them fatigue quicker.

I don't know...personal choice, I guess. In the long term, it might make you stronger, increase your endurance and build mental toughness to run after lifting. I think I would suggest a good 10-15 of stretching between lifting and running though.

Whatever you choose, good luck with your running.

remyegomez

I like to switch it up a lot. Some times I'll run a little before and after. Any time you can shock your body the more it has to adapt and the stronger you become. I try to never get in the same routine. Intervals are the best for running I have found.

AZTrailRunner

Runners shouldn't do a "leg workout" before a run. Period. You should allow at least 24 hours of rest for your legs before trying to put out a quality run. If you want to double-up with weights and a run, you need to run first. Fewer consequences that way.

This is assuming you wish to be a "runner" and not just doing cardio for fitness gains.

Edit - this argument is very different if you are doing strength training with body parts OTHER than your legs.

season1980

Strength train first and then run.....your body needs to be at 100% for lifting esp if you are truly lifting. Plus you will get the added benfit of burning through your glycogen stores during your training session and be burning primarily fat during your runs.

AZTrailRunner

Are you a "runner" or a "lifter"? The advice here varies based that answer. Put your priority first.