ElevusElevus / Answers / Lift or run first?
Should you lift or run first?
Short answer: do your priority first. If you want to get stronger, lift first: a 2018 meta-analysis found lifting before endurance work led to better lower-body strength gains. If the run is the key session, such as intervals before a race, run first. Better still, separate them by 6 hours or more. For fat loss, aerobic fitness and muscle size, the order made no measurable difference.
What the research says
- Order: a 2018 meta-analysis (Murlasits and colleagues) compared strength-then-endurance with endurance-then-strength. Lifting first produced better gains in lower-body dynamic strength. There was no difference in aerobic capacity, body fat or muscle size.
- Spacing: a 2016 study (Robineau and colleagues) found strength gains were better with 24 hours between strength and endurance sessions than with none, and 6 hours sat in between.
- The bigger picture: a 2022 meta-analysis (Schumann and colleagues) found combining both doesn't reduce muscle growth or maximal strength, but can blunt explosive strength, especially when both are done in the same session.
Which order for your goal
| Your goal | Same-day order |
|---|---|
| Get stronger | Lift, then an easy run |
| Build muscle | Either; lift first if the run is hard |
| Run faster or race | Key run first, then lift |
| Lose fat | Whichever you'll stick to |
| Hyrox or hybrid | Alternate by day, or separate by 6+ hours |
Practical rules
- An easy run after lifting costs very little. A hard run before heavy squats costs a lot.
- A 5 to 10 minute jog before lifting is a warm-up, not "running first".
- Morning and evening is the best same-day split if your schedule allows it.
- Different days is better still. The hybrid training guide has full weeks laid out this way.
Get the order right without thinking about it
Elevus programs like Hybrid Base and Hybrid Endurance schedule lifting and running across your week and suggest a weight and reps for every set.
Download on theApp StoreMore questions
Should I run before or after weights to lose fat?
It makes little difference. Research comparing the two orders found no difference in body fat; total training and diet matter far more.
Is it bad to run after lifting weights?
No. An easy run after lifting is a common and effective way to fit both into one session. Save hard runs for another day.
How long should I wait between lifting and running?
Six hours or more if both are hard. A day apart is better for strength gains. For an easy run straight after lifting, no wait is needed.
References
- Murlasits Z, Kneffel Z, Thalib L. The physiological effects of concurrent strength and endurance training sequence: a systematic review and meta-analysis. Journal of Sports Sciences. 2018;36(11):1212–1219.
- Robineau J, Babault N, Piscione J, et al. Specific training effects of concurrent aerobic and strength exercises depend on recovery duration. Journal of Strength and Conditioning Research. 2016;30(3):672–683.
- Schumann M, Feuerbacher JF, Sünkeler M, et al. Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: an updated systematic review and meta-analysis. Sports Medicine. 2022;52(3):601–612.
General training information, not medical advice.