Running Before or After Workout as a Runner
įollow along with this stretching workout to kickstart the recovery process: This means having an optimized nutrition plan (here’s the 9 best foods for runners and the 9 best foods to build muscle ), resting and being sensitive to their body’s injury or overtraining signals. The only caveat to this is if the athlete can handle the higher training load. It follows that doing lower-body strength workouts should then only take place on non-running days.Īlternating workouts with upper-body strength days during running days and lower-body strength workouts on non-running days will help minimize or even eliminate the interference effect. However, performing lower-body strength workouts shortly after a running workout will likely lead to diminished strength gains. Performing upper-body workouts on the same day as running will have no meaningful effect on the strength workout. Alternating Lower-Body and Upper-Body Same Day WorkoutsĬardio exercises like running and cycling are lower-body dominant. Don’t do a hard strength workout and a hard (e.g., HIIT) running workout on the same day. Again, if pure strength is the primary goal, strongly consider doing cardio and strength workouts on entirely different days. Spacing strength and cardio workouts as far apart as possible will help maximize strength adaptations. How long should cardio workouts take place after strength workouts? The longer the better. This will help minimize the interference effect (i.e., the body will prioritize strength adaptations over endurance adaptations). If this cannot be avoided, strength-focused athletes should do their cardio workouts after strength training. Run Before or After Workout as a Strength-Focused AthleteĪthletes whose primary goal is to build muscle and overall strength should try to avoid doing cardio and strength training on the same day. The ideal blend of each will depend on the athlete’s goals: muscle mass or endurance. In short, most athletes should do a bit of strength training and a bit of cardio. For example, simply running or cycling can leave one with hip, lower back pain and upper body issues due to underdeveloped muscles. Sports like running and cycling do not stress all the necessary muscles in the body. Strength training–such as with weights or bodyweight–is an important component of endurance performance. The careful blending of strength and endurance training is what is known as concurrent training. Likewise, endurance athletes like runners should do some strength training. This is not to say that strength-based athletes should stop all cardio. On the other hand, a runner is unlikely to be a very successful bodybuilder.Īt some level maximum strength and endurance are on opposite ends of the physiological spectrum.Īthletes considering strength training and cardio training need to decide which is more important for their athletic development: muscle mass or endurance. For example, someone looking to build muscle mass and overall strength must concede that cardio training will–to some extent–inhibit strength gains. This should happen on an individual workout basis as well as overall athletic goals. Running Before or After Workouts Depends on Workout GoalsĪthletes engaging in concurrent strength training and running need to prioritize goals. However, it also states that strength training does not appear to necessarily adversely affect endurance adaptations. The interference effect is a physiological phenomenon that states that cardio or endurance exercise (like running and cycling) interferes with the cellular adaptions elicited via strength training (namely, muscle size and overall strength).
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