It is better to run before or after your training routine

When creating a training routine, the cardio and combined Strength trainingA key question often arises: should you run before or after your training?

The answer is not as easy as a size. The best timing depends on your goals – whether you build muscle, lose fat, improve endurance or simply want to promote general fitness. If you understand the physiology of energy systems, muscle fatigue and hormonal reactions, you can select the most effective order. Let us explore science so that you can train more intelligently.

Understand simultaneous training

Simultaneous training refers to the combination Aerobe (cardio) and anaerobic (Strength) exercises within the same session or training program. While both types of movement offer significant health and powerful services, the order in which they are carried out can significantly influence adjustments such as muscle growth, power gains and endurance.

---

Key considerations

1. Your main goal

• Fat loss: Cardio after Weights can be more effective for fat oxidation. The weightlift frightens glycogen and encourages the body to burn fat during the following run.
• Muscle gain (hypertrophy): Cardio after is preferable. First, Cardio can reduce the strength, performance and neuromuscular efficiency during resistance training and potentially flowering muscle gains.
• Endurance performance: Cardio before Can be appropriate for runners, triathletes or cyclists who focus on endurance development. The prioritization of the run enables better technology and pace when the body is fresh.

2. Scientific research and energy systems

Studies show this Exercise order For performance results:

• Cardio in front of: Studies report on a decrease in power performance when aerobic movement precedes resistance training, especially for body strength.
• Weights in front of cardio: The resistance training initially has less impact on the subsequent aerobic performance and can even improve fat oxidation after training.
• Run first for perseverance: A study by Hansen et al. (2005) showed that The training order should correspond with its priority– Those who completed endurance training initially made greater aerobic progress.
• For fat loss: The total energy expenditure is the most important for fat loss, not for exercise. However, some evidence suggests that Cardio according to weights can improve fat oxidation When glycogen is low.

Why?

• Strength training depends heavily Adenosintriphosphate phosphate (ATP-PC) And anaerobic glycolysis.
• Executing Depletes Glycogen saved and induced Central fatigueImpairment of neuromuscular coordination.

3. Fatigue and hormonal effects

• Carrying out cardio before strength training can increase Cortisol levelWhat can reduce the anabolic hormone levels like testosterone And affect muscle preparation.
• Running to weight can improve Growth hormone (GH) And Catecholamine Reaction, especially in highly intensive circuits (Schwanbeck et al., 2020).

4. Recovery and risk of injury

• Run out of strength the risk of poor lifting form can increase due to the preliminary, especially in the case of composite movements such as squats and crusades.
• Go to weight Can be more mentally difficult, but less risky biomechanical if it is carried out at a moderate pace.

---

Running after strength training: advantages and disadvantages

Professionals

1. Prioritized muscle and strength gains
2. Improves fat burning after training
3. Improved hormonal environment

Disadvantages

1. Greater fatigue risk
2. Possibly no endurance priorities of the suit

---

Practical recommendations according to goal

Goal	Best order	Why
Fat loss	Weights → cardio	Promotes fat burning after glycogen breakdown
Muscle gain	Weights → cardio	Preserves the strength and anabolic hormone reaction
Endurance training	Cardio → weights	Priority of the running economy and technology under low tiredness
General fitness	Either (turn)	Diversity and personal preference can improve consistency
High intensity workouts	Separate days (if possible)	Avoids stricter tiredness, improves the adaptation quality

Training strategy with a shared day

If optimal performance in both modalities is your goal (e.g. strength and cardio), note Spit sessions:

• Morning: Strength training
• Evening: Cardio (or vice versa)
• Alternative training days: Mon (lift), di (run)
• At least allow 6 hours Between meetings to maximize the adjustment (Wilson et al., 2012)

---

Last judgment: tailor it to your goal

There is no universal best time to run –Context is important.

• Would you like to grow stronger and grow muscles? First lift.
• Training for a race or an endurance for buildings? Run first.
• Are you trying to lose fat? Choose the timing that will help you burn more calories consistently.

Understand how Epinephrin, cortisol, glycogen consumption and neuromuscular fatigue Playing in the training regulations offers you a powerful advantage in the program design.

---

References

1. Wilson, JM, et al. (2012). At the same time training: a meta-analysis that examines the interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research, 26(8), 2293–2307. https://doi.org/10.1519/JSC.0B013E31823A3E2D
2. Hansen, D., et al. (2005). The impact of training training on physical fitness, coronary risk factors and psychological well -being in adults with obesity. Overweight reviews, 6(1), 36–45.
3. Schumann, M., et al. (2014). Cardio first or strength first? Effects of the training sequence on health and performance results. Sports medicine, 44(2), 217–230.
4. Cathos, El Eth. (2013). Simultaneous training in older men: effects on functional capacity and muscle strength. Journal of Strength and Conditioning Research.
5. Kang, H., et al. (2009). Effects of sequencing resistance and aerobic exercises in women on acute hormonal reactions and long -term training adjustments. European Journal of Applied Physiology.
6. Schwanbeck, S., et al. (2020). Simultaneous training and muscle hypertrophy: Is there the interference effect? Journal of Functional Morphology and Kinesiology.