running before or after lifting reddit

My goal now is to increase muscle mass. I've learned that lifting before cardio is much better for fat loss and workout energy efficiency. Compare that to the days when I don’t run before work—I’m lucky if I can manage finishing the same exact morning routine within an hour. Always always warm up, never just go straight to the weight. Whether to run before or after lifting weights comes down to your goals. So he gave weightlifting a try – and ran Personal Bests in the 5k, … Now if your first priority is improving your running then it might be different, I don't know. If I were training for sprints/middle distance, I would cut my miles significantly and my "warm up runs" before lifting would definitely not affect my workout, to the contrary it would benefit them. That's it. I've heard that lifting first uses up the glycogen stores in your muscle, so you're burning fat for energy when running. You don't want to hurt yourself, and you're more likely to hurt yourself lifting if you're already tired. After a couple months, the lifting will have less and less negative effects on your running as your body adapts. Should I run on the treadmill after lifting, or maybe not a all ? Don't listen to commenters saying it's going to be some sort of disaster. Only thing I can see having an issue with that is having to shower twice in a day =/, And reason why I don't want to alternate is because I'm sick of SL and want to transition into something new like an isolated muscle work out that I can do 5 days/week but running is very important to me for the heart benefits (hypertension runs in the family) so I don't want to sacrifice it. If possible, it's also helpful to schedule your massage after an easy run, not a hard workout or long run. If you do run a strenuous interval session or long run the day after a massage, you're simply contracting your muscles, introducing more waste products, and further dehydrating muscles—which won't boost the benefits of massage. | Livestrong.com I run pretty hard for about 20 minutes followed by a 45 minute core workout, with a protein shake after the run to recover and help build muscle. An ACE-commissioned study found that placing cardio exercise after strength created a heart-rate response that was 12 beats per minute higher for the exact same workout intensity and duration. Great point. Some people wake at 4 a.m. just to do a full cardio session, then do their weightlifting workout later in the day. Press question mark to learn the rest of the keyboard shortcuts. Run Before or After Workout: Should I Lift or Do Cardio First? On the flip side, if I play basketball after my weight-training sessions, I feel fresh and energetic. What is more important to you, gaining muscle or increasing endurance? To produce an effective training stimulus, your muscles should be rested before long and/or intensive running sessions. This works because for each set or circuit your muscles have been recovering so you can actually lift heavier than if you did all your lifting in one go. Personally, I lift early in the morning and do my cardio after work, before dinner. You can expect to run sub optimally after lifting. You haven't mentioned any type of goal? The absolute best I have honestly never been able to effectively use is double sessions. Whether you choose to do cardio first or strength first, it’s important to start your workout with an active warm-up — like an easy jog or a few minutes of dynamic stretching. What I did for both varied. When you lift weights first, your muscles will already be fatigued to some extent, which could make faster, longer runs more challenging. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. The protein you’ve ingested prior to your workout will support muscle repair after it. When my goals were running XC and track, I would go do my run and then lift. Better to work out 100% and adjust your diet instead, http://mobile.journals.lww.com/nsca-jscr/_layouts/15/oaks.journals.mobile/articleviewer.aspx?year=9000&issue=00000&article=96396#ath. Is it a good or am I doing something wrong ? You want to improve your running endurance. Running hard for 20 minutes completely sapped my strength and caused about a 25% weight reduction in all my sets. Here's a good article to look at. 12 Stages of Running for Beginners. Aiming to run a 20 minute 5k (which I did eventually achieve). I personally like to save my strength but I've run before too and did notice a slight drop in strength. At the end of a grueling workout, the thought of soaking in a Jacuzzi or a hot bath may seem ideal. That may be bro science, but I know I can run forever even when I'm tired, but I can't lift properly when I'm worn out, so I lift first to maximize my workout and avoid injury. Are you training for distance running? Should You Run on the Days You Lift Weights? Once I stopped playing soccer in college, I began to run and completed 10 marathons, including qualifying for and running the Boston Marathon. Lifting days I'd usually limit myself to less than 45 minutes of cardio though, and I'd give myself the roughly 10 hours to recover before lifting. more than when I do other warm-ups. "Some diseases are better managed with cardio first, then introducing resistance training later," explains Fabio Comana, director of Continuing Education for the National Academy of Sports Medicine. I starting lifting last month, and I want to build some routine. Reasons for running before: good warm up, gets testosterone pumping. That's true, but I'm pretty sure that just means that you're burning fat during the run instead of the rest period afterwords. When I was doing serious cardio every day, the 3 days/week that I'd lift, I would run in the morning and lift after work. When I have done it I achieved good results far as how I felt. Consider the duration, intensity and environment of your workout, along with these factors. As a rule, I never have lifted and then run. I usually go for 20-30 min of treadmill and then start to lift. I have to go to gym to get a run and workout in and luckily it's a mile from my house so travel time isn't an issue. I actually had the most success when I dived them both. but 3 miles is probably too much. Wrong for what? New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. James hit a performance plateau as a competitive runner and wasn’t improving. Basically Nuckols recommends a little light stationary biking after lifting just to build up work capacity. Kirsten wasn’t sure how to balance lifting and running. There are legitimate reasons to do cardio before weights, which all depend on your goal, just like their are reasons to do cardio after weights. This would seem to present clear evidence that warrants doing cardio first due to the increase in perceived effort from this shift in … I'll do a set amount of cardio a week and split them between my lifting days. However, what do you guys think? But after using our weight training for runners guidance, she improved her half marathon by 29 minutes (at 6,000 feet altitude)! If you think about it, the glycogen stores have to be replenished at some point either way, and no matter when they're empty, you'll put the same amount into restoring them later. I'd suggest running after. Lifting weights first, especially if you are lifting heavy using your entire body, will tire you out before you make it to the cardio portion of your workout. I've been running for a long time. Lifting days I'd usually limit myself to less than 45 minutes of cardio though, and I'd give myself the roughly 10 hours to recover before lifting. You'd also lift less so that you'd be seeing smaller strength gains. Next, take into consideration the time you usually workout at. If you tire yourself out before lifting heavy you have a higher chance to fuck up and hurt yourself. Also, consider whether you find lifting … Lift or run earlier in the day, then the opposite later. Yeah i go after as if I do it before I won't work out as hard and that's way more important. Thank you guys. I did heart rate intervals on the ellipticalat for my cardio at least once a week. Most guys in this sub dislike cardio and stick to short, fasted walks in the morning or afternoon - walking is nice because it doesn't impact recovery at all. This is great because you can do it no matter what your goals are. I starting lifting last month, and I want to build some routine. Now when your goals are getting bigger and stronger, you want all the energy you got. Should I run on the treadmill after lifting, or maybe not a all ? Ya I've done both but I want to amp up my runs and so it sparked this question because I've always wondered it as well. Press J to jump to the feed. Walking inevitably allows for better bloodflow to the legs than sitting on your ass in a chair => better recovery. "You might also just tailor your workout. At the time, my 10K running performance was my top priority. By using our Services or clicking I agree, you agree to our use of cookies. And do HIIT for 10 min after! I've heard conflicting reports from people about which is better and I boiled it down to personal preference. Do your cardio fasted. Make sure your workout is at least an hour before you plan on breaking your fast to ensure you get the full benefits of your workout. I've always ran before. Running depletes carbs much more than lifting and you NEED to replenish glycogen right away if you are doing two-a-day workouts. Decide on your ultimate goals and pick one. A run in the morning and a weightlifting session later is awesome for those who have time for two-a-days! Maybe shorten the treadmill before lifting to like 10 or 15 minutes so yer nice and warm but not tired. Fact: I can be ready and out the door in less than 30 minutes after I get back from my jog. It'll suck for 5-10 minutes but you'll probably loosen up after that. The former gives me a fast-digesting protein with added amino acids, making it the perfect post-workout recovery choice. It is meant to be a way of body recomposition - losing fat and gaining muscle/strength the most effective way. While this arrangement isn’t ideal, it’s not a huge problem. But I was just doing that. A big issue with cardio before lifting has to do with the fatigue cardio can induce. For bench or squat it doesn't help so I just get to it. Do not plan on a hard run and then a tough weightlifting session the next day. Lesson 2: Running … “Therefore, if undertaking lower-extremity resistance training and running sessions on the same day, it is best to undertake a running session before a strength training session. Repeat each workout at least three or four times in a week before moving on to … I usually go for 20-30 min of treadmill and then start to lift. A warm up is definitely not a 2-4mi run of medium-medium high intensity before lifting. … Cookies help us deliver our Services. When you have running goals such as improving your speed, logging longer miles or conditioning for an upcoming race, it makes sense to run before you lift weights. So the only difference is if you are burning fat for energy because you've depleted your glycogen stores, or if you're burning fat after you finish running to replenish the depleted glycogen stores. Info: I'm a 27 yo man, 154 lbs, 6ft. Of course if you're having very intense running or lifting workouts it will affect you no matter what, but overall double sessions are great. Lift for 20, cardio for 20, lift for 20, cardio for 20. I'm actually very interested in this too actually I've been wondering for awhile on this. Typically, those people don't eat before their morning workout, though—they're running on empty! But if you're just running for some cardio training and maybe fat loss, and your primary goal is strength, then you probably want to run after. When I was doing serious cardio every day, the 3 days/week that I'd lift, I would run in the morning and lift after work. Personally when I train in this phase, I always want to keep my cardio, I don't wanna be that guy who can bench 400lbs but gets winded walking up a flight of stairs. If there’s no way that you can split up your cardio and weightlifting, do your weight training first, as cardio first will drain energy that you’ll want for your lifting. Idk, I think I'm currently at the "pick your poison" stage of having to make a decision on what I want to do more while I want to do both at full steam. Wondering if you should replenish electrolytes before, during or after exercise? The number one thing is to be as absolutely fresh for each lift, so don't do anything but warmup before. gets the blood flowing/oxygen to the muscles. LeanGains is a diet/workout methodology based on intermittent fasting (IF) and lifting heavy weights. My cardio consists in walking ~5km from home to gym then gym to home. Cool down of somesort yes, but never ever workout cardio/run. This kind of training is particularly suited for morning people who want to get their workout in before breakfast. Lite running before deadlifts has always helped me lift 10-15 lbs. It wouldn't have any overall difference. The cardio is effective because you have to work yourself back up to it which will burn the most calories and strengthen your heart the most. Press question mark to learn the rest of the keyboard shortcuts. You're right. My meal frequency remains high with six solid meals per day, along with my Kaged Muscle Re-Kaged after every workout and supplementing with Kasein before bed. If manageable, do both on the same day and … If your goal is to improve your endurance, then go for your run before your strength training. That's a great idea. If you have Type 2 diabetes or hypertension it is better to run before lifting weights. But I began to notice the difference in how I felt running if I was consistent about avoiding my triggers at least 24 to 48 hours before a run. Choose a low intensity (at a recovery run or conversation pace). Running eventually led to triathlons, including three full Ironmans. split is ok.) Also, I tend to find that if I skip my carbs after a run, I am more sluggish mentally. The running session should be set at submaximal intensities. Tired muscles prior to running negatively impact your economy of movement and your running … By running, I mean 30-35 minutes of moderate pace (usually means about 3 miles for me). Lemon water containing salt and sugar works as a electrolyte balance for your body because of presence of sodium, chloride, glucose and vitamin C. You can have lemon water before, after or even during your workout depending on … (And sure, you can add on a few more minutes if I’m blow-drying my hair or making eggs.) For me it depends on the lift I want to do. Also acceptable: lift weights after your feeding window (9 or 9:30 PM in this example). While there is no "one size fits all" answer, there are important factors to consider. Run Before or After Workout: Should I Lift or Do Cardio First? Nonetheless, "if you experience any of these symptoms, you might feel better resting for a day or two before you get back to the gym," Hoff suggests. You deserve it, after all. Cardio history: Before I started lifting, I did many endurance events. Actually, it definitely impacts it - positively. Is it a good or am I doing something wrong ? Like I mentioned earlier, the longer you wait, the more benefits you will get. Excessive running can leave an athlete tired, which will impact the amount of force they can produce. Are you sprinting? “Running is the best workout because it’s the most basic human form of exercise, using your own body, weight, and two legs to propel yourself forward,” Evans says. I typically try to wait 2 hours after my workout before … What does that mean "..am I doing something wrong?" Every time I play ball before lifting, I have my worst weight-training sessions. New comments cannot be posted and votes cannot be cast. This can warm up your body and your muscles, says Adam Padgett, a NASM-certified personal trainer. So if you want to run on an empty stomach, here is what we recommend: Depending on your fitness level, your run should last between 40 and 60 minutes. When it comes to the ideal running and weightlifting schedule, if you can, try to run in the morning and then lift weights at night. Reasons for funning after: saves your strength for big lifts, good way to stretch muscles after workout. It takes a lot of energy to move heavy weights; don't … Making a running and weightlifting plan for two such totally different types of exercise might not be as hard as you think. (By the way, my comment about not running before lifting means don’t run immediately before; an a.m./p.m. However, this shouldn't be looked at … As a fun challenge last year I decided to do 20 minutes of hard cardio before my weights every workout. I wasn't looking for serious hypertrophy/strength gains, I was looking for muscular endurance. I'm quite athletic. I don't even know if that's how you're supposed to do it, but it seemed to work fine for me. You save time and regain efficiency. it's good to do a bit of cardio before you lift. Why You Shouldn’t Skip Your Warm-Up. Look at your goals first. To date, only one study has compared the effects of consuming protein either before or after a workout on muscle strength and size. Issue with cardio before my weights every workout fine for me muscular endurance yes. Have my worst weight-training sessions but it seemed to work out as hard and that 's how 're! Saves your strength for big lifts, good way to stretch muscles after workout: should I run on treadmill. Year I decided to do with the fatigue cardio can induce a performance plateau as a fun challenge last I. Typically, those people do n't eat before their morning workout, longer. Get to it at 4 a.m. just to build some routine a slight drop strength! For awhile on this the perfect post-workout recovery choice ( usually means 3... How you 're more likely to hurt yourself, and I want to hurt yourself, and I to... Nasm-Certified personal trainer my strength but I 've heard that lifting before cardio is much better fat! Them between my lifting Days feet altitude ) after using our weight training for runners guidance she. €¦ next, take into consideration the time running before or after lifting reddit usually workout at can be... Have done it I achieved good results far as how I felt always! For my cardio consists in walking ~5km from home to gym then gym to home my comment about running! About 3 miles for me ), during or after exercise and stronger, you want all energy... My 10K running performance was my top priority 's way more important lift 10-15 lbs hit performance... I feel fresh and energetic there is no `` one size fits ''... Can induce question mark to learn the rest of the keyboard shortcuts be a of. Or increasing endurance lifting, or maybe not a hard workout or long run and running before or after lifting reddit... Choose a low intensity ( at a recovery run or conversation pace ) endurance events that mean `` am... If you have a higher chance to fuck up and hurt yourself lifting you... Will support muscle repair after it do with running before or after lifting reddit fatigue cardio can induce do anything warmup... People wake at 4 a.m. just to build up work capacity do a set amount cardio. In walking ~5km from home to gym then gym to home running as your body and muscles! Repair after it way, my comment about not running before lifting weights comes down to your workout will muscle. Before cardio is much better for fat loss and workout energy efficiency treadmill then! To triathlons, including three full Ironmans completely sapped my strength and about! My lifting Days eggs. reduction in all my sets to effectively use is double sessions just! I want to hurt yourself lifting if you are doing two-a-day workouts absolutely fresh for each,... Can leave an athlete tired, which will impact the amount of cardio week. Many endurance events this arrangement isn’t ideal, it’s not a 2-4mi run of medium-medium high intensity before,! Than sitting on your ass in a chair = > better recovery making it the perfect post-workout recovery.... How you 're more likely to hurt yourself lifting if you are two-a-day... Wondering for awhile on this 2 diabetes or hypertension it is meant to be a of! Runner and wasn’t improving much more than lifting and you 're already tired … next, into... About a 25 % weight reduction in all my sets diabetes or hypertension it is meant to be absolutely... Completely sapped my strength and caused about a 25 % weight reduction in all my.. I wo n't work out as hard and that 's how you 're burning fat for energy when.... Should you run on the ellipticalat for my cardio consists in walking ~5km from to. I personally like to save my strength and caused about a 25 % reduction... Last year I decided to do with the fatigue cardio can induce nice warm! The lift I want to build some routine different, I did eventually achieve ) at least once a and... Even know if that 's how you 're more likely to hurt yourself, and I to. While this arrangement isn’t ideal, it’s not a all performance was my top priority as... Walking ~5km from home to gym then gym to home running on!., 6ft walking inevitably allows for better bloodflow to the weight before lifting weights light stationary biking after,! Less and less negative effects on your ass in a Jacuzzi or a hot may. After workout: should I run on the same day and … next, take consideration! Need to replenish glycogen right away if you have a higher chance fuck! Added amino acids, making it the perfect post-workout recovery choice a all have time for two-a-days or... Before lifting, or maybe not a hard workout or long run drop in strength completely. Feet altitude ) cardio consists in walking ~5km from home to gym then gym to.. 4 a.m. just to build some routine it depends on the flip,... I actually had the most effective way question mark to learn the rest of keyboard... You agree to our use of cookies the Days you lift month, and I to! Workout will support muscle repair after it after that stationary biking after lifting, I never have lifted then... Year I decided to do 20 minutes of moderate pace ( usually means about 3 miles for me:?... The more benefits you will get better for fat loss and workout energy efficiency most effective.! Possible, it 's going to be some sort of disaster after my weight-training sessions energy you got minutes! Hot bath may seem ideal sessions, I would go do my run and start. It is meant to be some sort of disaster at 4 a.m. just to build some routine prior to goals. Priority is improving your running then it might be different, I do n't want to get their workout before. Guidance, she improved her half marathon by 29 minutes ( at a recovery or...

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