Should I Go Running After Lifting Weights?

Natalie Cecconi
Written by
Last update:

Is it okay to run after lifting weights?

It’s a very common workout mistake to do weight training followed immediately by cardio. The reason behind this is that weight training makes you breathless, tired, and fatigued. Most people believe that this is an indication that you need to rest more. Most people also believe that they should give their body sufficient time to recover adequately.

This misconception not only applies to weight training, but to high intensity interval training and aerobic exercise in general. The fact is that you recover much more quickly from high intensity exercise compared to low intensity exercise. And it takes half the time to recover from high intensity training as it takes from low intensity training.

Continuing on with the same regime of weight training makes you tiredness quickly. So you must take care to switch to a cardio session and allow yourself to recover before you get to the weight training stage again.

So next time you are at the gym, don’t worry about your body being too tired from weight training to run. You will recover much better from high intensity running and you will see an increase in your endurance performance as well.

Is it better to run pre-strength or post-strength work?

To take advantage of the lifting and running sessions and ensure maximum gains in fitness, it is preferable to run pre-strength training.

Any weight training activity burns a lot of energy, and it is important to provide correct nutrition after to replenish the depleted glycogen in the body.

After a good weight lifting session, if you immediately jump into a long run, your body will not have time to recover from the weight training.

This constant catch and release of energy can be very hard.

Instead, the best way is to get an hour’s running workout in before weight training, or for shorter workouts, to rest for two hours before starting the weight work.

When lifting, the body relies on carbohydrates for energy. So you need to ensure you have carbohydrate ready to go. This is best done by eating before you lift and for several hours after.

How long should I run after lifting weights?

You can go running after lifting weights. Although at times it is not as effective. Many people sweat away their weights sessions on the treadmill while others go running as usual.

As long as you don’t feel unusually sore, you can go for your run after weight lifting.

Whether it is the best choice for you depends on the intensity of your weights session and your running workout. If your workout is pretty intense, it might be better to give your muscles time to recover before you go for your run after lifting weights.

Typically, it is not a good idea to go running after lifting weights if your session is already in the high-intensity area and/or if you have planned a particularly strenuous running session.

In this case, you can opt for your run the next morning or a few hours later.

Why should I consider running after lifting weights?

If you train with weights on a regular basis, it is generally a good idea to also add in some form of high-intensity cardio training on a regular basis as well.

This is because the body needs to be conditioned to perform both weight training and cardio training effectively. If you only train in the weight room your body and mind will have to switch gears when you decide to hit the road and go for a run.

An example would be if you solely train in the weight room you will not be able to maintain a certain pace long enough to achieve a good cardio result. But, if you add cardio after you lift weights you will be able to maintain a good pace for a longer period of time and achieve a better cardio exercise effect.

If you don’t have time to hit the gym or you are just too busy working out at home, a good tip is to add some high-impact cardio training to your weekly running schedule. The best cardio exercises are sprints, high-knee running, and high-knees on the spot. Each of these types of workouts should be performed for two workouts each week for at least five minutes of duration.

The reason behind doing this kind of cross training is to help strengthen the cardio muscles and to keep your body conditioned in a positive manner.


Will running after strength training help my muscles ?

Yes, running is a great way to recover from resistance training, although not a forced run. If you are interested in getting stronger, then you will want to avoid too much running, but to go for easy strolls for about 15 minutes.

After a normal strength training workout, the muscles require two things: to be supplied with nutrients such as amino acids, glucose and oxygen and that they repair themselves. Both processes require a well-oxygenated blood flow, what is the case after a brief walk. In case of the intake of nutrients, any physical activity will do as well.

You just don’t want to overload your metabolism and muscles.

If you feel like you have to force yourself to go for a run, then it’s not a good fit for you. Take the opportunity to do something you actually enjoy. Also, keep in mind that you will be less motivated if you rush out for a run after you’ve had a hard training session.