Running before or after strength training: Which is better?

Discussing when it is best to run in relation to strength training is like treading carefully through a minefield of opinions and theories. Both have unique advantages and disadvantages, and there is no universal truth that fits everyone. But let's take a closer look at the arguments for running before or after strength training, and how you can adapt it to your own goals and preferences.

Running before strength training:

Starting the session with a run can seem like a natural warm-up. It increases the body's temperature, prepares the muscles for activity, and can give a feeling of invigoration before you move into heavier lifting.

Advantages:

1. Warm-up: Running acts as a dynamic warm-up for the whole body. It increases blood circulation and makes the muscles more flexible, which can reduce the risk of injury during strength training.

2. Fat burning: Running before strength training can increase fat burning during the strength session. This is because the glycogen stores are already partially depleted, and the body can therefore resort to fat as an energy source to a greater extent.

3. Mental clarity: A run can clear your mind and increase your focus before you hit the gym. This can be especially helpful if you feel tired or unfocused.

Disadvantages:

1. Reduced performance: Running first can mean you don't have as much energy left for strength training. You may experience a reduction in strength and intensity, especially if you are exhausted after running.

2. Increased risk of injuries: If you run with tired muscles, it can increase the risk of injuries during strength training. This is particularly relevant if the running challenges the same muscles that you will train in the strength session.

Running after strength training:

Alternatively, you can choose to end the session with a run. This can provide benefits such as increased fat burning and better recovery.

Advantages:

1. Recovery: Running after strength training can help increase blood circulation and remove lactic acid from the muscles, which can accelerate the recovery process.

2. Fat burning: After strength training, the body's glycogen stores are partially depleted, which means that the body will rely more on fat as an energy source during running.

Disadvantages:

1. Reduced performance: After a hard strength session, you may find that you do not have as much energy left to run as fast or as long.

2. Increased risk of injury: Running with fatigued muscles can increase the risk of injury or overuse.

Conclusion:

The best time for running in relation to strength training depends on individual goals, preferences and the body's response. Some people prefer to run first to get their heart rate up and prepare their body for exercise, while others feel stronger and more focused if they run after strength training.

The most important thing is to listen to your body and adapt the training as needed. If you find that running before strength training gives you the best results and feels good, keep doing it. If not, try changing the order and see how it affects your performance and well-being.

Whatever you choose, be sure to include both running and strength training in your exercise routine to achieve a balanced training effect.