How to combine running and lifting
Updated: ยท Zulta
The best way to combine running and lifting is to keep most of your running easy, lift two or three times a week, and never put hard runs and heavy leg sessions back to back.
If you do both on one day, do the one that matters most to you first and leave at least six hours between them if you can. An easy run after lifting is usually fine; a hard interval session right before squats is not.
Why runners should lift
Strength training improves running economy: you use less energy at the same pace. A systematic review of research in middle- and long-distance runners found this in most studies (Blagrove and colleagues, 2018). Strength training also lowers injury risk: to less than a third in a meta-analysis of randomised trials (Lauersen and colleagues, 2014). It will not make you "heavy and slow"; heavy sets with few reps make you stronger without adding much mass.
Which order: lift first or run first?
No single order is right for everyone. What we do know:
- Whatever you do first, you do best. Choose based on your goal.
- More time in between is better. In a study with 0, 6 and 24 hours of recovery between endurance and strength sessions, 24 hours gave the largest strength gains (Robineau and colleagues, 2016).
- Strength and endurance in the same session mainly costs explosive strength (Schumann and colleagues, 2022).
In practice: run in the morning and lift in the evening (or the other way round). If it has to be one session, lift first and finish with an easy run or short intervals on the bike or rower.
How to lay out your week
- Hard days hard, easy days easy. Put your heavy leg session and your intervals on the same day (hours apart) or far apart, so the days in between are truly light.
- No intervals or long runs the day before squats or deadlifts. Your legs are still tired and your strength suffers.
- About 80 percent of your miles easy (Seiler, 2010): you should still be able to talk.
- Train legs twice a week. That is enough to get stronger. Pick basic lifts: Romanian deadlift, squat or goblet squat, Bulgarian split squat, hip thrust and calf raises.
Sample plans
3 days
| Day | Session |
|---|---|
| Monday | Full body strength (legs heavy) |
| Wednesday | Easy run, 30 to 60 minutes |
| Saturday | Full body strength (upper body heavy) + 15 minutes of tempo or intervals after |
4 days
| Day | Session |
|---|---|
| Monday | Lower body strength |
| Tuesday | Intervals (for example 6 x 3 minutes hard) |
| Thursday | Upper body strength + core |
| Sunday | Long easy run |
5 days
| Day | Session |
|---|---|
| Monday | Lower body strength |
| Tuesday | Easy run |
| Wednesday | Upper body strength |
| Thursday | Intervals or tempo run |
| Saturday | Light full body strength, long easy run on Sunday |
Racing soon? Cut strength volume in the last 7 to 10 days, but keep lifting light and fast.
Signs you are doing too much
- Your weights stall or drop for several weeks.
- Easy runs feel hard and your heart rate is higher than usual at the same pace.
- You sleep worse, stay sore or lose the urge to train.
Take a lighter week: halve your sets and keep the running easy.
Frequently asked questions
Can you lift and run on the same day?
Yes. Leave a few hours in between if you can and do what matters most to you first. An easy run after lifting is usually fine.
Does lifting make you a slower runner?
No, it usually makes you more economical. Strength training improves running economy and lowers injury risk. Heavy sets with few reps make you stronger without much extra mass.
How often should runners lift?
Twice a week is enough to get stronger and help prevent injuries. In the last week before a race you can drop to one light session.
Should I run or lift first?
Whatever you do first, you do best. If strength is the goal, lift first. If a race is the goal, run first or on a separate day.
Sources
- Blagrove RC, Howatson G, Hayes PR (2018). Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Medicine 48(5):1117-1149.
- Lauersen JB, Bertelsen DM, Andersen LB (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine 48(11):871-877.
- Robineau J et al. (2016). Specific training effects of concurrent aerobic and strength exercises depend on recovery duration. Journal of Strength and Conditioning Research 30(3):672-683.
- Schumann M et al. (2022). Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: an updated systematic review and meta-analysis. Sports Medicine 52(3):601-612.
- Seiler S (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance 5(3):276-291.
Read next
- Hybrid training: what it is and how to start
- Hyrox training plan for beginners (12 weeks)
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