How to Time Running and Strength Training for Maximum Results.
- lucy9778
- Dec 17, 2024
- 4 min read
Firstly, let me commend you for being here and reading this. It most likely means you are one of few people who are already working on strength training alongside sport specific training. Even though it's now pretty well known that one needs the other for us to be able to perform and recover at our best, still so few people are actually doing it....let alone thinking about how to use type and timing modalities to enhance results. This already puts you in good stead for great outcomes in and out of your sport.
When it comes to sport & fitness, many athletes and fitness enthusiasts strive to balance their sport specific and strength training. While both offer unique benefits - Running improving cardiovascular health and bone density, and strength training enhancing muscle growth and power, combining them in one program requires careful planning.
Why does this matter? The interference effect. This phenomenon occurs when endurance and resistance exercises, performed too closely together, impair each other’s effectiveness. But with strategic timing, you can maximise muscle and bone adaptations without compromise.
Understanding the Science Behind Timing (one of my favourite areas)
Concurrent training, or combining endurance and resistance exercises, can lead to a trade-off between adaptations.
For instance:
Muscle Protein Synthesis (MPS): Running, especially long-distance or high-intensity sessions, increases cortisol and depletes glycogen, temporarily dampening MPS. Strength training, on the other hand, promotes MPS, which is vital for muscle growth.
Bone Density: Both running and strength training stimulate bone remodelling, but their mechanical demands differ. High-impact running creates dynamic loading, while strength training applies heavier static loads.
To strike the right balance, timing is key.
How long should we wait between sessions?
Research suggests the ideal time between running and strength training depends on your goals and the intensity of your workouts. It's never just a straight forward answer but lets break it down a little below..
If general fitness or mixed performance training is your goal:
Wait 4–6 hours between sessions. This minimises central fatigue and allows the body to recover sufficiently to perform well in the second workout.. including time to refuel with plenty of good nutrient dense foods and good quality carbohydrates to replenish glycogen stores ready for the demands of the second round.
If maximum muscle growth is your primary goal:
Leave a gap of 6–8 hours (or ideally train on alternate days if possible). This allows MPS to peak after resistance training without interference from endurance activities.
When thinking about bone health:
High-impact activities like running and weightlifting both promote bone density. A 6-hour gap ensures your body can respond optimally to the mechanical stress of each exercise.
So on to one of the biggest questions I get…Should I Run or Lift First?
Well, the answer is that your exercise sequence should align with your primary goal: There is no one size fits all answer. (shock)
When looking for strength and muscle growth focus alone: Lift first. Running after strength training has minimal negative impact on hypertrophy but preserves aerobic conditioning
Endurance Goals: Run first if maximising VO₂ max or aerobic capacity is your priority.
So for those of you that are now in the never-ending running season, the most important thing to focus on is just trying to leave a gap of around 6 hours between the two where possible. Whichever way round feels more achievable for you at the time… and aligns with your overall goals and/or race calendar.
My tips for success!
If you are looking at double days and are short on time in your overall week, split training sessions mornings and evenings. For example, run in the morning and lift weights in the evening or vice versa. This gives your body sufficient recovery time.
Short recovery runs & strength sessions: These shorter, easier, recovery runs can be done closer to strength training (e.g., 2–4 hours apart), as they don’t cause as much interference. Therefore this may be a great option when planing and needing to double up sessions in your weekly calendar.
Where possible, alternate days for heavy Sessions: To fully commit to either maximal strength or hard endurance alternate between the two.
Fuel Properly: Consume a mix of carbohydrates and protein as soon as you can after the first session to speed up recovery for the next one. Fit in a meal full of nutrient dense foods to maximise the physiological effects from training and to protect the body from the physical demands being placed on it. All meals should be full of colour, fibre, fats, carbohydrates and proteins. Staying well hydrated is also a top priority.
Periodise Training: Adjust the intensity and duration of workouts over your entire plan to avoid overtraining. Carefully plan your training and race calendars months in advance if you can so you can work out when the best time is for some heavier strength training, and when you might need to start cutting it back. Upping the miles? go lighter on the strength. See a nice break in your running intensity? Go for heavier, lower rep strength etc etc
So there it is, hopefully this information will help when balancing running and strength training. It requires thoughtful timing to maximise muscle growth and bone health while avoiding the interference effect. Aim for at least 4–6 hours between sessions—or more for high-intensity workouts—and prioritise based on your goals. With proper scheduling, you can unlock the full potential of both endurance and resistance training.
Sources:
These papers provide a scientific basis for the recommendations and highlight the importance of strategic planning in concurrent training programs.
If you have any questions or think you would like to work together to help you plan your training get in touch.
Lucy B x
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