Is It Okay To Run & Lift On The Same Day And Still Get Results?
By admin
Have you ever wondered if by running and doing a strength workout on the same day, you may be compromising your strength gains or your endurance?
If you haven’t before, I bet that just made an “huh… “ moment occur, right?
As a runner, I have often wondered if strength training on the same day as a run would hurt me in the long run (non pun intended, seriously didn’t notice until editing)!
And as an avid lifter and someone focused on building muscle and strength right now, I’ve also worried that my runs are making it harder for my body to build.
I think we can all agree that both facets of fitness are important to creating a balanced body (and mind), but to get the improvements you want, in the areas you want, is it okay to do both on the same day?
Well, wonder no more. I’ve hit up the literature, studied the studies and here’s what came up…
Same Day Strength Training & Cardio
Have you heard of muscle interference, or exercise antagonism?
It’s the idea that mixing cardio and strength will either limit the growth of muscles or reduce the endurance gains from running.
But is it true?
Not according to this Swedish study.
Researchers found that when subjects were asked to bike pedal (with one leg) and strength train with both on the same day. Under these conditions, one leg was just getting cardio with the other was getting both.
Biopsies were done before the study and after. It was found that both legs had similar cellular makeup, concluding that doing cardio before strength training DOESN’T compromise muscle building.
Then there was this…
Study found that it doesn’t matter at all the order that participants did their cardio or strength. They concluded that benefits are the same and therefore it’s up to personal preference.
“[Had] sedentary middle-aged men completed one of three trials—40 minutes of stationary biking; strenuous leg extensions; or leg extensions followed immediately by biking. In the combined group, the men worked at only 50 percent of the effort of the individual sessions.” – Source
What was concluded was that yet again combining strength and running on the same day had no effect on gains!
Good news, since I’ve been doing a few double workouts lately!
Recovery Time When Working Out Double
Which should come first?
It’s up to you.
I know some people that prefer to run first thing and follow it up with strength. I know others that like to lift and then get in their cardio. And I know others that like to focus on strength one day and cardio another.
But there is one more piece of the puzzle that may play a roll in your program design…
People that were new to fitness and doing both forms of exercise on the same day, had a longer recovery time.
After 24 weeks, they were able to speed their recovery up to match those that were not new to fitness, however at the start they were needing extra rest days.
Not a big deal, just something to consider to ensure you aren’t pushing farther, harder than you need for safe training!
And if you’re already in shape? Then it doesn’t matter. Recovery will happen just as quickly if you’re doing both on the same day or separating them up. Cool, right?
Things To Keep In Mind
- If you separate workouts, think about how you’ll feel from one day to the next.
For example, I had a crazy tough leg workout last week that left me so sore that my run suffered the following 2 days.
Realize that one can compromise the other due to fatigue.
- Organize them to be ordered with the priority workout first.
If you’re focus is strength, it’s probably wise to do your strength workout first. That way a run/bike ride/swim/etc. doesn’t fatigue your muscles and leave you with a half ass workout.
If you’re focus is training for a race, do your run first so that you’re legs don’t feel like jello.
- Combining workouts is much easier on a schedule than separating them.
It’s refreshing to know that you’re going to get the same benefits from working out this way. Basically, you can cut workout days in half (and focus on MOVING the other days). It’s much easier to work out for 3 days a week than 6, right?
What Works For Me
I’ve been combining workouts for years now, it makes my workouts fly by and brings up the intensity where I like it.
However, I definitely favor one or the other depending on my goals that day.
I typically do 1-2 workouts with lots of strength and a little cardio. 1-2 workouts with lots of cardio and a splash of strength and 1 run that is just a long run.
It’s what works for me!