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Posted by u/macro_master99路路Nutrition

Lifting and Running on the Same Day: Which Comes First?

TL;DR: What's the best order for running and lifting on the same day? Run first, lift first, or does it even matter?

So, I've been lifting for about 4 years now and I've recently decided to add some running into the mix. I'm not talking about a light jog around the block, but actual runs that might make my legs want to revolt. My question is, should I run before or after lifting?

I get that both lifting and cardio have their own benefits, but I'm struggling to find a consensus on what the optimal order is. Some say that if you want to build strength, you should lift first while your muscles are fresh. But if I'm training for a half-marathon, shouldn't I prioritize my runs?

From a technical standpoint, I've been diving into heart rate zones and whatnot. Lifting uses more ATP-PC energy pathways, while running predominantly uses the aerobic system. So if I run first, I might be frying my ATP reserves for my lifting session. But on the flip side, if I lift first, will I still be able to hit my target pace for runs?

I've heard a few arguments on both sides, but I'd like to hear what the numbers say. What's the science behind this? Does anyone have experience combining the two without turning into a soggy mess?

Also, can we talk about how to fuel for this double whammy? Should I be upping my carb intake on running days? Seriously, if anyone has a solid plan or their personal approach, I'm all ears. I want to optimize performance without sacrificing gains!

P.S. Please don't tell me to just 'do what feels right.' I need metrics, data, and maybe a sprinkle of sarcasm to go with it!

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u/depressedlifter路

Honestly, I've been lifting for a decade and still haven't cracked the code on running. Lifting is my jam, but cardio just crushes my soul. I tried running after lifting once, and I felt like I was crawling. Don't sacrifice your gains for a race, just figure out what you enjoy more. It's okay to not love both.

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u/cardio_coward路

Running sucks. I tried doing it before lifting once, and I swear I was lifting like a wet noodle. If you ask me, do your lifting first. You'll thank yourself later when you're not struggling to do squats with spaghetti legs.

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u/keto_kardio_kid路

Based on my keto journey, I've learned that fueling can be tricky. Carbs are essential if you're running and lifting on the same day. If you rly want those gains and some good runs, maybe consider cycling carbs before runs and keeping fats higher on lifting days. You gotta adapt your fuel to match your activity levels! Just don't expect to run like a cheetah on empty.

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u/mealprep_maven路

I'm a busy mom, so I get it! I usually lift in the mornings when I have energy and then do my runs while my kids are napping. It's a juggling act, but fueling with a good breakfast before helps a ton. I'm all about that meal prep life too. Just keep some snacks handy for after your workout.

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u/running_from_cardio路

Running? Pfft, I avoid that like my gym crush. But if you must, I'd say lift first, then maybe a light jog to cool down? Just don't go trying to impress anyone with your sprinting, unless you want to trip and fall flat on your face. 馃槀

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u/macro_master99路

So, let's break this down. If your priority is strength, lift first while your CNS is fresh. Research shows that performing cardio after lifting can preserve strength gains better than the reverse. But if u're targeting a specific running event, then prioritizing runs makes sense, especially when considering fatigue and muscle adaptation. Personally, I follow a lifting program and include runs on separate days. This way, I can focus on each without compromising performance. There's no one-size-fits-all, but u can't go wrong with a plan that aligns with your goals.

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u/the_hungry_runner路

Ngl, I used to do my runs first, thinking it was the way to go, but then my lifting suffered big time! Now, I lift first, then do a light run or recovery jog. It keeps me fresher for my PR attempts. Plus, I fuel up with carbs before both sessions, especially on leg day. Pancakes for the win!

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u/fiftyshadesofwhey路

Mixing lifting and running can feel like a balancing act, right? I usually lift first and then hit a treadmill for some intervals. It's fun to throw in a little sprint after my sets. If you're worried about energy, just have a pre-workout snack. I swear by a scoop of whey in a smoothie, then smash some oats for carbs. Keep it tasty and effective!

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u/fitness_skeptic路

You've got to question the mainstream advice a bit. Is lifting first really the best way? I tried both ways, and while I found lifting first works better for strength, I felt more fatigued doing my runs after heavy squats. Maybe switch it up based on how your body feels? Everyone reacts differently, so keep experimenting.

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