Running Before or After a Workout: What’s the Best for You?

Running Before or After a Workout What's the Best for You

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Running before or after a workout can improve performance, but which one is better? This article compares the pros and cons of both methods.

Running Before or After a Workout What's the Best for You

Running before your workout warms you up and boosts endurance. Running after builds muscle by using stored energy. Choose what fits your goals: endurance = run first, strength = run after. Listen to your body and pick what feels best! (99 words)

Mixing up your routine is beneficial. However, strength training and running have key differences. Consider these before choosing which to focus on in your workout program. Let’s start with what happens during each workout and which body parts are used. Then, we’ll discuss how running and weight lifting complement each other.

Key Takeaways

  • Running before your workout warms you up and gets your heart pumping, making it easier to run longer [LSI keyword: warm-up run] ‍♀️

  • Running after your workout burns more stored energy, which can help build muscle (perfect for those who want to get stronger!)

  • The winner? It depends on your goals! Endurance race coming up? Run before! Building muscles? Run after your strength training!

  • Listen to your body and pick what feels best for you! Your body is your best guide!

Your workout history and goals will inform what kind of workout you need.

If you’re a beginner runner, start with a low-intensity workout. A high-intensity run will put more stress on your body and can lead to injury or burnout.

If you have any existing injuries, consult a doctor or physical therapist before starting any new workout routine.

Running Before Workout

Running before a workout helps you wake up and prepares your body for exercise. It also helps you burn more calories all day.

People who exercise regularly tend to have more energy than those who don’t. This might be because exercise gets more blood and oxygen to your muscles and organs. This can make you more focused and alert at work.

Think about what exercise you’ll do and when before deciding to run beforehand. Consider the activity, duration, and if it’s at the same time each day. Try both options to see which fits your schedule and likes best!

The benefits of running before a workout include:

Running before a workout is an excellent way to increase your heart rate. It warms and loosens your muscles before lifting weights or doing other exercises. Additionally, it benefits your joints, particularly if you have knee or ankle problems.

The benefits of running before a workout include:

The benefits of running before a workout include:

Warming up the body

Running helps warm the body by increasing the blood flow and bringing more oxygen to the muscles. This helps prevent injuries and soreness after exercise.

Loosening up muscles

The increased blood flow also loosens up tight muscles, which can help prevent injury during exercise.

Warms up your muscles.

Running for five to 10 minutes will make your muscles feel loose and ready for action.

Preventing stiffness

Running increases flexibility and improves muscle elasticity, which can help prevent future injury and stiffness in joints.

It gets your heart rate up

Running for five minutes at an easy pace increases your heart rate and body temperature. This makes it easier to get into a rhythm for your workout.

Increased blood flow

A light run increases your heart rate and blood flow to your muscles. This helps prepare them for more intense activity later in your workout.

Increased energy levels

Running helps your body create more energy. It does this by burning fat and carbohydrates. This means you have extra energy for other activities.

Improved flexibility

Running improves your range of motion because it stretches your legs and backside muscles. This increased flexibility can help prevent injury during more intense workouts, such as weight lifting or playing sports.

Mentally prepare yourself for the workout

It gives you time to prepare yourself for the workout ahead of time mentally. You can think about what you have planned or what goals you want to achieve in your session.

Speed up your metabolism.

Running for 30 minutes or more boosts your metabolism. This means you will burn more calories throughout the day.

Increase endurance.

Running strengthens your heart and lungs. This makes them work better during exercise. By running, you also do extra cardio before strength training. This helps you maintain energy. You can then perform better in squats, lunges, and pushups.

Give you an endorphin boost.

Running triggers the release of endorphins in the brain. These endorphins create a natural high, making you feel good about yourself after you’re done. Plus, the feeling of completion is also great.

Increase muscle mass.

Running is a great exercise for gaining lean muscle. It targets many muscles at once. These include the calves, quads, hamstrings, and hip flexors.

Help with weight loss goals.

If you want to lose weight or get toned for summer, running is really effective. It helps burn fat because it keeps your heart rate high for a long time. Plus, it also builds muscle.

Running After a Workout

Running is an excellent way to get in shape and burn calories. This is the best way to burn the most calories. The combination of running and working out will burn more calories than either one alone. However, many other factors play into how many calories you’ll burn during your run.

Running after a workout is a great way to get more out of your workout. It helps with recovery and promotes muscle growth, but you should only do it if you’ve built the necessary conditioning.

Benefits of Running After a Workout

A quick jog after your workout is all it takes to reap the following benefits:

Benefits of Running After a Workout

Recovery from the workout.

Running helps get blood flowing back into your muscles, which helps them recover faster. It also improves circulation, which can help reduce soreness and stiffness that comes with intense exercise.

Improved muscle growth.

Running after doing strength training can help you gain more muscle. This is because it boosts protein synthesis in your muscles. Protein synthesis is how cells make proteins. A 2009 study in The Journal of Strength & Conditioning Research showed this. The study revealed that running post-strength training raised protein synthesis by 35 percent. This is in comparison to just lifting weights by themselves.

Increased fat burning and fat loss.

Running increases your metabolism. This means you burn more calories all day, not just when you’re at the gym. It also helps burn fat on your thighs and buttocks. This is good if you want to lose weight or tone those areas.

Are you trying to get better at running or strength training?

Are you trying to get better at running or strength training?

Your answer affects your workout plan. If you aim to get better at running, run before lifting weights. This boosts your endurance and speed. It also lets your body recover from weightlifting before you run again. But, if you want to gain muscle and strength, lift weights early in the morning or after a tough cardio session later. Doing both could be exactly what you need!

If you’re trying to get better at running, run before lifting weights.

If you’re trying to get better at running, run before lifting weights.

Running first helps you improve your speed, duration, and frequency compared to lifting weights first. This is because running engages different muscles, mainly in the legs, unlike weightlifting which focuses more on the arms. Additionally, after a workout and during sleep, your body enters a “fat-burning” mode. However, accessing stored fat for energy becomes more challenging. If you lift weights before running, your body may struggle to use stored fat efficiently. In contrast, running first enhances the ability to burn stored fat.

If you’re mostly interested in strength training, it’s best to lift weights before running.

If you want to get stronger (like for a competition), lift weights before running. It helps build the right muscles. This means you can jump higher and lift heavier things.

If your goal is to improve endurance (like for a marathon), lift weights before running. It boosts endurance by increasing blood flow and making your lungs work better. You’ll be able to run longer without needing to stop.

If you’re already fit and want to focus on power-building, this approach works well.

If your goal is to build endurance in your muscles and still do a cardio workout after lifting weights, start with weights. You can still lift heavy, but also improve your heart health.

If you want to do a long run before lifting, eat a meal first.

Before a long run and lifting, eat something. Don’t eat a heavy meal right before working out, like steak and eggs. You need energy for the run and lifting later. Don’t eat right before working out. Wait at least an hour and choose something light, like bananas, which are easy to digest.

Eating immediately before can cause gas and discomfort due to undigested food in your stomach during activities like running, yoga, or dance.

Avoid foods and drinks that make you sluggish, affecting your sports performance. Try not to have caffeine 6 hours before working out. Also, avoid drinks with artificial sweeteners after having sugary drinks like soda. They can upset your stomach.

Know what your goals are, then plan accordingly.

Know what your goals are, then plan accordingly.

Know your goals.

Ask yourself what you want to achieve.

Know your body, schedule, training plan, and environment.

Consider the availability of training partners and equipment.

Consider your training experience level when planning a workout routine or program.

FAQs about Running Before or After a Workout

Is it better to run before or after a workout?

Running before a workout serves as a great warm-up, while running after can increase endurance. The choice depends on personal goals and preference.

Should I run before or after weight training?

Running before weight training can help to loosen muscles and increase heart rate. Alternatively, running after weight training can aid in recovery and fat loss.

Does running before workout burn more calories?

Running before a workout can increase calorie burn as the body is energized and metabolism speeds up. However, consistency and intensity also matter.

How long should I run before my workout?

A 10-20 minute run is usually sufficient before a workout. It’s enough to raise your heart rate and prep your body for more strenuous activity.

Can running before a workout improve my performance?

Yes, running before a workout can improve performance by increasing body temperature and blood flow to muscles, preparing them for the workout ahead.


We’ve discussed the benefits of running before and after a workout. Running first can elevate your heart rate and warm up your muscles. Running afterward can help burn fat and boost endurance.

Choosing when to run is up to you, like deciding which shoe to put on first. Some prefer running in the morning, like Bob, who enjoys early runs. Others, like Nancy, prefer running at night to relax after the gym.

It’s important to listen to your body. Run before the gym if you’re energized in the morning. If you prefer evening exercise, run after your workout.

Staying consistent with your running is crucial. Keep your sneakers ready and match your running rhythm to your workout schedule.

Now, it’s your turn. Whether you run before or after your workout, aim for your fitness goals. Put on your running shoes and start your journey. Your fitness adventure is waiting!