Should strength training be done before or after running?

There is no fixed order that is universally applicable. The core depends on your current training goals - if you want to do heavy compound strength movements that day, or if your core goal is to build muscle, it is more safe to do strength training before running; if you are an ordinary fitness enthusiast, with the goal of losing fat and shaping, and maintaining exercise habits, the overall benefits will be higher if strength training is done after running; if you are preparing for a road running event and want to hit PB, it is best to arrange strength training on non-running days, or only do low-load activation strength training before running.

The little brother who squatted with me last week has just signed up for the Northern Marathon in the second half of the year. Before, he always used to stretch his legs for 40 minutes before going for 5 kilometers. Every time he ran to 3 kilometers, his legs were so weak that he couldn't lift them up. His pace dropped by 2 minutes, and he always lost his breath. Later, I changed the order. I ran aerobically for 30 minutes at a constant speed first, and then came back to do squats after my body was warmed up. I originally thought that the weight would be lost, but I ended up doing 3 more squat sets of 60 kg. I also said that the problem of knee jams when squatting before did not happen this time, and the hip joint was opened and the force was particularly accurate.

But if you ask a powerlifting veteran, nine times out of ten they will tell you to put strength training first. This is not really because they are stubborn, but because they have really suffered a loss. I used to know an older brother in the iron gym who could deadlift up to 200 kilograms. During that time, I wanted to brush off some sebum on my belly. When I got excited, I ran 40 minutes of aerobics every time I trained. However, one day when I was deadlifting 180 kilograms, my core couldn't stabilize my waist and I had to rest for more than three months before I dared to touch heavy weights. To put it bluntly, it’s simple. Compound movements such as heavy squats, deadlifts, and strength presses require extremely high nerve recruitment abilities. To put it bluntly, you have to concentrate on mobilizing all relevant muscles to exert force in order to stabilize the movement. Running first depletes the glycogen, and the muscle response is half a beat slower. If the movement is slightly deformed, it is easy to get injured. If the core of your training is to build muscle and increase strength, then you must leave the most abundant energy for strength training. At most, running can be done with a 10-minute low-intensity relaxing walk at the end.

Oh, by the way, if your strength training that day only trains small muscle groups such as shoulders and arms, the order really doesn't matter. After all, running doesn't use much upper limb strength. If you train the biceps first and then run 10 kilometers, it won't affect you at all. Many friends around me also like to run two kilometers after chest training to relax. Sweating can relieve the soreness and swelling of the upper limbs.

If you are currently preparing for a half marathon and a full marathon, and your goal is to hit a PB, don't worry about the order of the same day. It is best to arrange strength training and running separately. When I was preparing for the half marathon last year, I arranged core and lower body stability strength training on a separate strength day, at least 12 hours apart from long-distance running. If you really can't find time and have to practice on the same day, just do 10 minutes of activation-type strength training like side walking with elastic bands and dead insects before running. No added weight, just to activate the muscles and avoid running injuries. If you do heavy weights after running, your legs will be so weak that you can't stand firmly, and you will be easily injured.

Don't believe the unified formulas given by bloggers on the Internet. They neither squat 200 kilograms nor run a marathon. They just say "everyone must practice strength first". They just stand and talk without back pain. In fact, most people are not aiming for their strength limit or running PB. They just want to lose some fat, build some lines, and occasionally run 5 kilometers to sweat. It is really recommended that you put your strength behind running. First run for 20 to 30 minutes of low-intensity aerobics to activate the muscles and lubricate the joints, and then do moderate-weight strength training. The movements are of a high standard and are less likely to be injured. Moreover, you use up part of the glycogen by running first, and when you do strength exercises later, you will not rush the weight because you are too strong. Slow and steady exercise will make you feel better, and the fat loss efficiency will not be much worse. Just listen to the metaphysics of "strength first and then run to burn more fat". If you don't do the movements correctly when you do strength first, and you haven't trained the target muscles for a long time, what's the use of burning more fat?

To be honest, it doesn’t really matter that much. If you just want to run for a while and then hit the iron, or you just want to finish the exercise first and then slowly run two kilometers to relax, that’s fine. As long as you don't force heavy weights when your body is obviously tired, don't force yourself to keep up with other people's rhythm, just do whatever feels comfortable. After all, the most effective training is the training that you can persist in.