How Long Should You Wait Between Running and Lifting? Scheduling Your Workouts for Optimal Results

Published on September 13 by Matt

Integrating both running and strength training into your fitness routine offers numerous benefits, including enhanced power, improved endurance, and reduced risk of injury. However, balancing these two types of exercise can be challenging, especially when it comes to scheduling. One of the key questions many athletes face is: How long should you wait between running and lifting to achieve the best results?

Understanding the Interaction Between Running and Lifting

Combining running with strength training requires careful planning to ensure that each type of workout complements rather than hinders the other. The interaction between the two forms of exercise can influence overall performance and recovery. Here’s what you need to consider:

1. Type of Training:
   • Running: Typically focuses on cardiovascular endurance and can be either long, slow-distance runs or high-intensity interval training (HIIT).
   • Lifting: Concentrates on building strength and muscle mass, which can involve various forms of resistance training.
2. Goals and Priorities:
   • Endurance-focused Runners: If your primary goal is running performance, prioritize running and schedule strength training sessions accordingly.
   • Strength-focused Athletes: If building strength is your main goal, prioritize lifting and fit running around these sessions.

Optimal Scheduling Based on Research

Recent research has provided valuable insights into how to effectively combine running and lifting. Studies reviewed in nearly 100 research papers suggest several approaches to scheduling these workouts for optimal results:

1. Same Day Training:
   • Run First, Lift Later: For those whose primary goal is running performance, it’s generally recommended to run before lifting. This approach ensures that your running performance is not compromised by fatigue from lifting. A common guideline is to wait about 6-8 hours between running and lifting if you train on the same day. This allows for partial recovery and helps maintain high quality in both workouts.
   • Lift First, Run Later: If you prioritize strength training, lifting first and then running later in the day is a viable option. Similar to the previous method, waiting 6-8 hours between sessions can be beneficial.
2. Different Days:
   • Separate Days: If possible, scheduling running and lifting on different days can maximize recovery and performance in both areas. For example, you might run on Mondays, Wednesdays, and Fridays, and lift on Tuesdays and Thursdays. This approach provides ample time for recovery between sessions and allows each workout to be performed at its best.
3. Time of Day:
   • Morning and Evening: If you prefer to train both on the same day but can’t fit a 6-8 hour gap, consider splitting your workouts between morning and evening. This separation provides enough time for recovery and reduces the risk of overtraining.

Practical Tips for Balancing Running and Lifting

• Listen to Your Body: Pay attention to how your body responds to different scheduling approaches. If you notice excessive fatigue or diminished performance, adjust your training schedule accordingly.
• Fuel and Hydration: Proper nutrition and hydration are crucial when balancing multiple forms of exercise. Ensure you are eating a balanced diet and staying hydrated to support recovery and performance.
• Recovery: Incorporate adequate rest, stretching, and recovery techniques into your routine to help manage the demands of both running and lifting.

Finding the optimal balance between running and lifting requires a thoughtful approach to scheduling and recovery. Research suggests waiting 6-8 hours between sessions if training on the same day, or scheduling them on different days to maximize performance and recovery. By considering your goals, listening to your body, and adjusting your schedule as needed, you can effectively integrate both running and strength training into your fitness routine and achieve your performance objectives.