Can you run and strength train on the same day?
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You’ve just come back from your run and you’re full of beans. That runner’s high is hitting your endorphins and you almost feel like you could do it all over again. But you’ve read about how important strength training is for runners and you know that now could be a great opportunity to pump some iron in the gym or a Strength and Conditioning class. But should you?
It’s interesting how often the question gets asked: can you run and strength train on the same day?
The simple answer is: yes, nothing is stopping you.
But you may want to consider the impact it will have on your runs and the rest of your week’s workouts. Whether you choose to train twice a day or split out your runs and strength training is completely up to you. And ultimately it comes down to your goals.
What’s the benefit of strength training and running on the same day?
One of the main reasons that strength training and running on the same day is attractive is because of time. If you’ve got a busy week of social plans, you can enjoy them and still get to all of your workouts when you double train. That can be quite helpful if you’ve got a training plan to stick to. It also means that you can pencil in more rest days.
If you’re able to keep your form while both running and strength training, then you can even do them back-to-back, rather than as two separate sessions on the same day.
If you’re planning to hit both in the same session, then it might be good to work out what your goals are before you go in. If you’re looking to build muscle and get stronger, heading straight for the weights will support that. It’s because your body will be more fresh and less fatigued. But if you’re looking to build up your endurance, then try cardio first.
Combining your workouts like this can also mean that you actually do them. As a runner, how many times have you thought: ‘I’ll go to the gym later in the week’ and then never actually made it? When you train strength after your run, or at least on the same day, you’re ticking it off your to-do list. And if you can ride off the feel-good endorphins while you do it, even better.
When is it better to split up your strength training and running?
As much as time is a factor in combining your strength training and running, it could actually be the reason you prefer to split up your sessions. On the day you double train, your session will probably be longer because you’ve got to fit in your run and your strength training. Or, you could split your workouts and have two shorter sessions on alternate days. Which one you do depends on how you want to manage your time.
And then there’s the question of endurance. If you really want to push your body and you can maintain good form (which is really important) then a double training day will help you do that. But if your body needs more rest, then splitting your days may be a better option.
Even if you train two separate sessions on one day, there’s advice to suggest that leaving 6 hours between running and strength training will help your body recover enough to give your everything to each session. And leaving even more time will only help your body recover even more.
Why is this important? Well, not only can you give 100% (or close to it) in both your cardio and strength session but it will also help you steer clear of injuries when you split up your training in this way.
So, when it comes to deciding whether to train strength and cardio on the same day, the choice is yours. Weigh up your goals and your time. Or just give both a go and see what one you prefer.
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