It is better to run before or after a training routine

Planning a workout routine that combines cardio and strength training often raises a critical question: Should you run before or after your exercise?

The answer depends on your primary fitness goals—whether you aim to build muscle, lose weight, improve endurance, or enhance overall health. Key factors like energy utilization, muscle fatigue, and hormonal responses must be considered to determine the most effective program structure. Let’s dive into the science to optimize your training.

Understanding Concurrent Training

Concurrent training involves combining aerobic (cardio) and anaerobic (strength) exercises in a single regimen. While both types of exercise offer significant health and performance benefits, their order of execution can influence muscle growth, strength gains, and endurance. Proper sequencing matters.

Key Considerations

1. Your Primary Goal

• Weight-Loss: Performing cardio after weights may enhance fat burning by depleting glycogen, forcing the body to utilize fat during the cardio session.
• Muscle Building: Cardio after weights is ideal to avoid fatigue that could reduce strength performance and hinder muscle growth.
• Endurance Training: Prioritizing cardio before weights helps optimize performance by applying peak energy and focus to the endurance aspect.

2. Energy Systems Research

• Cardio before weights may reduce strength performance, particularly for lower-body exercises.
• Weight training before cardio can enhance fat oxidation and just minimally impacts aerobic performance.
• For endurance athletes, prioritizing cardio avoids fatigue compromising technique during intense training.

3. Hormonal Considerations

• Training can elevate cortisol levels, potentially interfering with muscle recovery and growth.
• Strength training before cardio encourages the release of growth-promoting hormones like GH.

4. Injury Risk

• Perform weights before cardio minimizes the chances of injury from fatigue impairing proper form during strength exercises.
• Lower-intensity cardio post-weights minimizes injury risk.

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Weights Before Cardio Strengths and Weaknesses

Advantages

1. Prioritises muscle and strength benefits.
2. Promotes fat utilisation.
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Increases favorable hormone release favorable muscle growth.


Advantages

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Leads to higher fatigue.

Long impair endurance training needs.

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Practical Guidelines>>G/h>
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Best Order	Reason
Weight Loss	Weights → Cardio	Enhances fat burning
Muscle Building	Weights → Cardio	Preserves strength
Endurance	Cardio → Weights	Optimizes performance
General Fitness	Alternate	Promotes consistency
High-Intensity	Separate Sessions	Reduces fatigue

Split-Day Training Strategy

For optimal performance, consider splitting your sessions:

• Morning: Strength Training
• Evening: Cardio
• Allow at least 6 hours between sessions for recovery.

Final Verdict

There’s no one-size-fits-all approach. Tailor your routine to your goals:

• For strength and muscle growth, prioritize weights.
• For endurance, prioritize cardio.
• For fat loss, focus on calorie burn and consistency.

Understanding how energy systems, hormones, and fatigue impact your performance will help you design an effective program.

References

1. Wilson, J.M., et al. (2012). Concurrent training: A meta-analysis examining interference of aerobic and resistance exercise. Journal of Strength and Conditioning Research, 26(8), 2293–2307.
2. Hansen, D., et al. (2005). The influence of exercise training on physical fitness, coronary risk factors, and psychological well-being in adults with obesity. Review of Obesity, 6(1), 36–45.
3. Schumann, M., et al. (2014). Cardio first or strength first? Impact of exercise sequence on health and performance outcomes. Sports Medicine, 44(2), 217–230.