Performing both running (endurance training) and lifting weights (resistance training) on the same day is known as concurrent training. This approach is common for general fitness and well-rounded athleticism. Successfully integrating these activities requires strategic planning to manage recovery and maximize the benefits of each session. The primary challenge is balancing two distinct physical demands that compete for energy resources and cellular signals. By applying smart scheduling and nutritional support, you can effectively train for both strength and endurance simultaneously.
The Physiological Conflict of Concurrent Training
The body adapts to different types of exercise by activating distinct cellular signaling pathways, which can sometimes interfere with each other. Resistance training primarily triggers the mTOR pathway, responsible for muscle protein synthesis and increases in strength. Endurance training, conversely, activates the AMPK pathway, which promotes mitochondrial biogenesis and improved aerobic capacity.
The conflict arises because the AMPK pathway, when highly activated by prolonged or intense running, can suppress the mTOR pathway responsible for muscle growth. This is often referred to as the “interference effect,” where strength gains can be reduced when endurance training is performed concurrently. This effect is usually more pronounced with high volumes of running and is less of a concern for recreational athletes with well-managed training loads.
The interference is also about total training load and fatigue. Performing a demanding run can leave the muscle fibers fatigued, compromising the quality of the subsequent lifting session. A lower quality strength session means a reduced stimulus for strength and hypertrophy adaptation.
Strategic Ordering and Timing of Workouts
When scheduling both types of training on the same day, the order of the sessions and the time separating them are the most important factors. For individuals prioritizing strength gains, it is generally recommended to perform the resistance training session first. Lifting with fresh muscles ensures better form and allows you to apply maximum force, which is necessary for stimulating strength adaptations.
If the endurance session must immediately follow the lift, the strength-first approach minimizes injury risk and maximizes strength quality. However, the most effective strategy to minimize the interference effect is to separate the two workouts by several hours.
A separation of at least 4 to 6 hours between a run and a lift is often suggested to allow the acute cellular signaling pathways to reset. An optimal approach is an AM/PM split, such as performing a run in the morning and a lifting session in the late afternoon or evening. This time separation allows the body to complete immediate recovery processes before the second workout, optimizing the adaptive response of each session.
Adjusting the Schedule Based on Primary Fitness Goals
The answer to whether you should run and lift on the same day depends entirely on which adaptation you are trying to maximize. If your primary goal is to maximize strength and muscle hypertrophy, your running volume and intensity should be carefully managed. Running sessions should be shorter, lower in intensity, or focused on different muscle groups, such as an upper-body lift followed by a run.
If maximizing endurance and running performance is the main objective, the lifting sessions become the secondary priority. Strength training should then focus on maintenance, lower volume, and movements that support running mechanics, such as power or strength endurance exercises. You would prioritize your hardest or longest runs and schedule the lifting session to minimize its impact on the run.
For the endurance-focused athlete, a strength session might be intentionally scheduled after a hard run to consolidate the training stress into one day. The choice of which activity to do first will always be guided by the session you value most for your current goal.
Nutritional Support and Recovery for Dual Demands
Concurrent training significantly increases the body’s metabolic demand, requiring a higher intake of both carbohydrates and protein for fuel and repair. Adequate carbohydrate intake is necessary to replenish muscle glycogen stores, which are heavily depleted by running and are the primary fuel source for high-intensity exercise. Athletes engaged in dual training may require a carbohydrate intake of approximately 5 grams per kilogram of body weight to support high training loads.
Protein intake must also be sufficient to support muscle repair and synthesis following resistance training. For athletes, a higher daily protein intake, typically ranging from 1.4 to 1.8 grams per kilogram of body weight, is recommended to maximize strength adaptations. Distributing protein evenly across three to five meals throughout the day can maximize the stimulation of muscle protein synthesis.
Recovery, particularly sleep, is required when managing a high dual training load. Consistent, sufficient sleep facilitates the repair and adaptive processes of both strength and endurance. Active recovery and scheduled rest days are also necessary to manage the cumulative stress and prevent overtraining when combining two demanding training modes.