Running Before or After Weights? Expert Trainers Weigh In
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“Should we run before or after lifting weights?”
At Volt Athletics, we're committed to health and performance optimization. Over the years, the Volt Family has completed millions of workouts designed for sport, occupational and individual performance. We know a thing or two about training - whether it be for endurance, speed and power, or a mix.
Here is a decision hierarchy built to help you choose whether to run before or after weight training.
Decision #1: The Goal
What matters most to you? In other words, what are you optimizing for? Are you an endurance athlete aiming to enhance your running or cycling performance? Are you a basketball player looking to gain size while staying in shape? Or are you in your 30s, seeking the physical and psychological benefits of exercise?
If you're an endurance athlete, focus on running first. This ensures you have the energy to dedicate to the most sport-specific aspect of your training.
If you need to prioritize speed, power, and strength, do your weight room work before conditioning. Any endurance exercise before high-intensity resistance training can induce fatigue, inhibiting maximal force output.
Decision #2: Gaps
What factors are currently most detrimental to your health and performance?
Suppose you've signed up for a half-marathon (13 miles) in a few months with your best friend, but right now you can't run two laps around the track without cramping. If this is the case, make running the primary focus of your training.
Maybe you're a soccer player who keeps getting pushed off the ball or lacks the speed to break free from a defender. More likely than not, your issue isn't conditioning—it's strength and power. Since you're probably already doing a lot of running at practice, prioritize strength training before doing gassers or repeat sprints.
Decision #3: Preferences
Maybe you’re not a competitive athlete but a motivated exerciser looking to enhance your fitness routine to maximize health benefits.
What's the #1 factor for realizing the long-term benefits of training? Consistency.
If you enjoy running more than lifting, start your next workout with running if it helps you get to the gym more consistently. Alternatively, you can save running for last and treat it as your “dessert” after your weight training.
However, if you use this practical method to emphasize training consistency, there are some tradeoffs to consider.
Reviewing the Science:
A 2012 meta-analysis found lesser effect sizes in strength, power, and muscle size with concurrent (endurance + strength) training compared to strength training alone. Link
A 2024 study observed a marked decrease in force output during resistance training exercises following aerobic training. Link
A 2011 study found that individual responses to combined endurance and strength training in older adults varied significantly. Link
