[Research Rundown] Run First or Lift First? What a New Study Reveals About Training Order for Runners

If you’re a runner who also does strength training (*ahem*, meaning all of us), you’ve probably wondered: should I run first or lift first? Maybe you like hitting the weights after their run so your legs are fresh for your run, while others prefer to lift first and then run on tired legs. Many of us juggle busy schedules and end up shifting workouts out of necessity. But does the order actually impact your endurance performance in the long run? (lol)

A recent 2024 review study set out to look at this very question. Titled “Effect of Strength and Endurance Training Sequence on Endurance Performance,” this research looked at whether doing endurance training before resistance training (Endurance-Resistance or ER) or the reverse (Resistance-Endurance or RE) makes a difference for improving your endurance. In this blog post, we'll break down what the scientists found, what it means for recreational runners, and how you can apply it to your own training routine. (Spoiler: you don't need to overthink the order!)

Study Overview: What Did They Actually Study?

This study wasn’t just one experiment on a handful of runners; it was a systematic review of multiple studies. In other words, the researchers combed through the scientific literature to find all the high-quality experiments where people did both endurance and strength training, with different sequences, to see how it affected endurance outcomes. They ended up analyzing 15 randomized controlled trials involving a total of 426 participants (about 298 men and 128 women). That’s a lot of data on runners and other endurance athletes doing their cardio and strength in different orders.

Each of those 15 studies had two groups of people. One group would do their endurance workout (like running, cycling, etc.) before their strength workout (that's the ER sequence), and the other group would do strength before endurance (the RE sequence). They all followed their routines for a certain period (several weeks, typically), and the studies measured endurance performance outcomes to see which sequence led to better improvement. Common measures included things like VO₂ max (your maximal oxygen uptake, a key fitness indicator), time trial performance, time-to-exhaustion, or running economy. By comparing the ER group to the RE group in each study, the reviewers could see if one order consistently outperformed the other in terms of boosting endurance.

Importantly, all participants in all groups did both endurance and strength training – the only difference was the order. This means the review is really honing in on the sequencing effect. They also made sure the studies were fair comparisons (randomized trials and similar training volumes) and even assessed their quality using a standard method (the PEDro scale). So, we’re looking at the cream of the crop of research on concurrent training order.

What the Researchers Found: Does Order Matter for Endurance?

Drumroll, please... According to this review, the sequence of strength and endurance training had only a small and inconclusive effect on endurance performance improvements. In plain language, that means it didn’t really matter whether people ran first or lifted first – their endurance got better either way, and differences between the groups were

minor overall. Here are the key findings:

• Across the 15 studies, virtually everyone improved their endurance performance from before to after training, regardless of order. In fact, every single study saw endurance gains in both the ER and RE groups, with only one exception (one study’s RE group didn’t improve, but that was a lone outlier). So if you’re worried that doing strength work will hurt your endurance progress (or vice versa), rest assured: combining the two types of training made people fitter aerobically in nearly all cases.

• When the reviewers looked at head-to-head comparisons of ER vs. RE, 11 out of 15 studies found no significant difference at all in the improvements between the two orders. In other words, more than two-thirds of the time, it didn’t matter whether endurance was done before or after strength – the boost in endurance performance was about the same.

• What about the remaining studies? Well, only 1 study out of 15 showed a clear benefit to doing strength training before endurance (RE), and that was specifically for VO₂ max improvement. However, that particular study had some quirks: it used relatively low training intensities and very short sessions (16-30 minutes) for both strength and endurance, and the two groups weren’t evenly matched in fitness at the start. Those factors cast a bit of doubt on the result. Essentially, it’s an outlier where RE edged out ER, possibly due to the unusual protocol.

• On the flip side, 3 of the 15 studies did find an advantage to doing endurance before strength (ER) for certain performance measures. These measures included things like Wmax (maximum power output), TTE (time to exhaustion), vVO₂max (velocity at VO₂ max), and time-trial performance in various endurance tests. So a few times, the run-first approach led to slightly better endurance results than lift-first.

Now, you might wonder why those few studies showed an ER benefit. The researchers noticed a pattern: the studies favoring endurance-first tended to involve high-intensity endurance workouts in their training programs. Think interval training, sprints, or very hard runs. In such cases, it’s plausible that if you did a tough strength session before these high-octane runs, you’d carry fatigue into the run and not perform as well. Essentially, starting your workout already tired from lifting could make it harder to hit the quality and intensity needed in a hard run, slightly blunting the training stimulus. Indeed, other studies have shown that doing strength exercise can temporarily impair subsequent endurance performance (hello, jelly legs!). So, if your endurance session is a killer track workout or a hard tempo run, doing it after heavy lifting might dampen its effectiveness – which could explain why those particular studies found better improvements when the run came first.

On the other hand, in the one study that favored strength-first (RE), both the running and lifting were pretty low intensity and short. In that scenario, fatigue wasn’t really an issue, and interestingly the strength-first group saw a VO₂ max jump. But as mentioned, the groups in that study had some baseline differences and the program was very short, so we have to take that result with a grain of salt.

The overall takeaway from the science: For most recreational runners and endurance athletes, whether you do your cardio before or after weights won’t drastically change your endurance gains. Consistently doing both types of training is the bigger factor, and both sequences led to significant improvements in fitness in the long run. The sequence effect was generally small and inconsistent. Only in certain high-intensity training contexts might the order tilt the scale slightly in favor of doing endurance first.

Before you ditch planning altogether though, let’s translate this into practical advice. Science is great, but how do you use this info in your weekly workout schedule? Let’s dig into that next.

Key Takeaways for Runners

For those who want the bottom line up front, here are the key points from this study, in runner-friendly terms:

• Strength Training Works for Runners: First and foremost, this review reinforces that adding strength workouts to your routine improves your endurance performance. Every group that did concurrent training (in either order) got faster/fitter aerobically. So don't worry – hitting the gym will not make you slower; if anything, it will likely make you a stronger, more efficient runner (numerous other studies agree that strength training boosts running economy and performance).

• Order Isn’t a Deal-Breaker: In general, it doesn’t make a huge difference whether you run then lift or lift then run in terms of your long-term endurance gains. So the best sequence is one that fits your schedule and that you'll stick with consistently. Don’t let fear of a "wrong" order keep you from doing strength work altogether.

• Consider Workout Intensity: The only times sequence showed a notable effect was when the endurance workouts were very intense. If you plan a hard interval session or a fast tempo run, you probably don’t want to pre-fatigue yourself with a heavy lift right beforehand. In such cases, do the run first (or on a separate day) so you can give it your all. For easy runs or moderate workouts, feel free to do whichever order feels best – neither sequence has a magical advantage in that scenario.

• Recovery and Quality Matter More: Whatever order you choose, pay attention to how you feel. If doing back-to-back sessions, make sure you’re not so exhausted from the first part that your form falls apart in the second. The goal is quality training. Proper rest, nutrition, and listening to your body will trump minor sequencing nuances every time.

• Personal Preference & Lifestyle Rule: If you hate lifting after running because you’re drained, then do the lifting first (and vice versa). The psychological aspect is important too. The study suggests your body will adapt either way, so play to your strengths (pun intended) and preferences so that you enjoy the workouts and keep doing them week after week.

How to Apply the Findings: Practical Tips for Your Training

Okay, so science says you won’t sabotage your 10K time by picking one sequence over another. But how should you juggle running and lifting in real life? Here are some practical ways to sequence your training, leveraging the study’s insights:

• Align Order with Your Primary Goal of the Day: If the day’s focus is a quality run (say, track repeats, hill sprints, or a long run where you aim for certain paces), consider doing that run first when your legs are fresh. You’ll be able to push harder and get more out of the workout. Then, you can do your strength session later in the day or after a decent break. Conversely, if it’s a heavy strength day (maybe you're aiming for a squat PR or a tough gym circuit) and just a short recovery jog is planned, doing the strength first is reasonable. In short, prioritize the workout that's more important to you and do it first.

• Separate Sessions if Possible: The review looked at sequencing in combined sessions, but you can also split your workouts. For example, run in the morning and lift in the evening (or vice versa). Even a few hours between sessions can help reduce interference. Many runners find they can hit the gym after work even if they ran in the morning and feel fine. Just remember to refuel and rehydrate in between.

• Use “Hard Days Hard, Easy Days Easy” Approach: Some coaches advise clustering hard efforts on the same day. If you have a really hard run workout day, you could add a strength session later that same day. This makes it a super tiring day, but then you can take the next day completely off or very easy to recover. This approach fits well with the idea that sequence doesn’t hugely matter long-term – you might do a hard interval run in the morning (endurance first) and strength in the afternoon, for instance. You got the best of both that day, then earned a rest day. This keeps your easy days truly easy (or rest), which can help prevent burnout and injury.

• Keep Easy Run Days Easy: On days with an easy run, you can comfortably do a strength workout as well without worrying much about order. An easy run won’t sap your strength significantly, and doing some core or leg strength after can even be a nice complement (think of it as pre-fatiguing your legs a bit during the run, then strengthening them – or warming up with the run and then hitting the weights). Many recreational runners do 20-30 minutes of strength training right after an easy run. If time-crunched, you could also do a short lift first (since it likely won't compromise an easy paced run much) and then enjoy a relaxed run as a “cool down.” It’s largely personal preference here, but just make sure you aren't doing so much on this "easy" day that your workout days are becoming compromised from fatigue or soreness.

• Listen to Your Body: Some people tolerate a lift before running just fine; others struggle. Pay attention to things like: Are your legs like jelly when you try to run after squats? Does lifting after a run feel impossible because you’re too tired? Adjust accordingly. The fact that the average results were similar for ER vs. RE doesn’t mean you personally might not perform better one way or feel better doing a certain order. Use the science as a guide, but also experiment to find what leaves you feeling accomplished rather than obliterated.

Coaching Perspective: One Size Doesn’t Fit All (But Consistency Is King)

As a running coach, I find these results both relieving and validating. It’s relieving because it means I can tell my athletes: “Don’t stress too much about the perfect order – just make sure you’re doing both running and strength in your weekly mix.” That said, every runner is unique, and I do consider the individual and the type of running they do when planning training. Let’s look at a few scenarios:

• Marathoners: For runners logging high mileage, fitting in strength work can be tricky, especially later in a training cycle. It's very normal to cut the number of strength workouts you have per week as the cycle progresses so that you're doing just enough strength training to maintain the benefits and prevent injury, but not doing so much that you're running performance is suffering. The study’s findings tell me that as long as my marathoners are consistently doing some strength training, it will help them – whether it’s the same day as a run or on a dedicated non-running day. For marathoners, I prioritize getting the run workouts in first simply due to time and energy. But if a busy adult athlete can only lift in the morning and run after work, that’s completely fine too.

• 5K and 10K Runners: These athletes do more speed work and often love (or love to hate) the track and interval sessions. Because intensity in running is higher for them (relative to, say, the steadier paces of marathoners), I’m a bit more careful about sequencing on key workout days. If it’s interval Tuesday, we don't hit the weight room Tuesday before the track – I want those legs springy for fast repeats. However, I might schedule a lift after the interval session or the next day when they have an easy run. Interestingly, I have some 5K runners who like doing a short lifting routine after their speed workout, almost as a cool-down and mental way to feel they've "finished off" the muscles. The good news from the study is that doing so won’t hurt their 5K performance – in fact, it likely helps over time by building power. If they had to do the lift before the run occasionally, I now know it’s not the end of the world for their fitness, but ideally we keep the hard run un-fatigued. For weekly planning, I might treat strength as another hard session and give at least a day of easy running or rest afterwards.

• Trail Runners and Ultra Runners: These folks often have an intuitive grasp of mixing strength and endurance – after all, running on trails, up mountains, hopping over rocks is partly strength training in itself. I coach some trail runners who might do hill repeats (which are like nature’s strength workout) and then a gym session in the same day. Since trail running is often about steady effort and strength-endurance, doing a squat workout and then a moderate trail run might actually simulate the tired legs of an ultra race. The research confirms that as long as they’re consistent, the order doesn’t dramatically hamper their endurance development. I encourage trail runners to do plenty of core and leg strength, often after shorter runs, to build resilience. If an ultra runner has to hike with a weighted pack (cross-training), that might precede or follow a run depending on weather or schedule – and I don’t fret about the sequence because their body just needs to handle it all. The key is still not to trash themselves too much to train the next day. So we might put strength on days where a little fatigue in the legs won’t derail a crucial workout the following day.

No matter what type of runner you are, I always preach that the best training plan is one you can stick to and recover from. This study reinforces that idea. The details of “lift first or run first” can be adapted to your life. If you only have a short window after work to do both, go ahead and do whichever you prefer first. If you have the luxury of separating them, great. If you have a really important long run or speed session, protect it by scheduling strength after it or on another day. But overall, both orders lead to improvement, so it's a green light to do what works for you.

One small critique or consideration from the coach’s perspective: Most of the studies in the review had people doing a set schedule under supervision. In the real world, fatigue can accumulate in unexpected ways (hello, stressful work week or poor sleep). So, I remind runners to be flexible, and that doesn't mean "be flexible in how you cram everything on your schedule into your week". If your plan says run + lift on Thursday but you feel completely drained, it’s okay to swap the order or move the lift to tomorrow (along with modifying your run if needed). Consistency is key, and avoiding injury and burnout is the ultimate goal. The fact that sequence isn’t hugely important means we have leeway to adjust on the fly. Use that freedom to train smart.

Oh, and one more thing – don’t neglect strength training just because [insert one of the many reasons I've heard here]. Maybe you think you're too serious to lift; maybe you think you aren't serious ENOUGH to lift; I don't care! This study and many others show that strength work is beneficial, period, for your performance AND your human being health too. Too often runners think, "I only have time to run, strength is optional." But even doing a 20-minute strength session twice a week can pay dividends in your endurance and injury prevention. And now we know you can slot that in whenever it fits best, without losing sleep over the sequence. So no excuses! (Your future self, with stronger legs and better race times, will thank you.)

The Bottom Line

In the end, the science is reassuring: whether you do squats before sprinting or after your easy run, you’ll still reap the rewards of both. The Effect of Strength and Endurance Training Sequence on Endurance Performance review found that runners improved their endurance equally well regardless of workout order in most cases, so you have permission to not sweat the small stuff. Focus on getting both types of training done each week, in a way that fits your schedule and energy levels.

So the next time you’re gearing up for a run and wondering if you should hit the gym first or later, remember: either way, you’re doing something great for your running. If it’s a high-intensity run, maybe do that first. If it’s a chill day, do what you feel. If anyone tries to tell you you’re “doing it wrong,” you can casually drop some knowledge from this 2024 review – and then challenge them to a friendly race in a few months to show off your gains.

Stay consistent, listen to your body, and don’t be afraid to pump some iron alongside your miles. Your legs (and maybe even your race PRs) will thank you. Happy running and lifting!

Sources

Vikestad V, Dalen T. Effect of Strength and Endurance Training Sequence on Endurance Performance. Sports (Basel). 2024;12(8):226. Published 2024 Aug 20. doi:10.3390/sports12080226