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Posted by u/hatesupps_4life··Question

Lifting and Running on the Same Day: What's the Order?

TL;DR: What's the best order for lifting and running on the same day to maintain muscle gains?

So I've been lifting for about 2 years now, and I've started adding some running into my routine for conditioning. But I'm kinda stumped on how to fit both in on the same day. Should I lift first and then run, or the other way around? I get that it depends on my goals, but honestly, I just want to know what works best for keeping my gains while adding some cardio.

My lifts are progressing well, sticking to a PPL split with a focus on 5/3/1 for strength. I'm not trying to go full-on marathon runner, but I don't wanna lose the muscle I've worked hard for either. Any advice from you all on how to structure this would be clutch. Also, if u've tried both orders, what did you notice in terms of performance and recovery? Thanks in advance!

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u/saltyngl·

Honestly, i think it depends on how you feel and your energy levels. If you lift first, you'll have more strength for your major lifts, which can lead to better gains. Running after can serve as a nice cooldown, but be careful not to overdo it, especially if you're doing HIIT or sprints. Just listen to your body and adjust as you go.

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u/creatine_supremacy·

Based on studies, lifting before cardio can help maintain strength levels, especially for compound lifts. When you run first, you might fatigue your muscles, impacting your lifting performance. Plus, strength training has a higher priority if you're aiming for hypertrophy or strength gains. Just make sure you're timing your pre-workout nutrition right, since that can affect ur lifts and run!

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u/briankoel·

From my experience, lifting first is usually the best way to go if you want to prioritize muscle gains. After a solid lifting session, running can act as a recovery tool. I've found that doing my 5/3/1 lifts first gives me better energy for those top sets, while running helps flush out some soreness. It's also good for conditioning, as long as you're not running long distances that can impact recovery

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u/squat_and_sip·

Love this discussion! I used to worry about losing gains when I started running. But honestly, combining both has helped my endurance and strength overall. Yoga has also been a great addition to keep everything balanced. Just make sure to stretch after running, especially if you're lifting heavy.

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u/notaninfluencer99·

Ngl, I've tried both ways, and running first just left me wiped for lifting. I felt like a noodle trying to hit PRs after a run. Lifting first was way more effective for me, plus I didn't feel like a zombie afterwards.

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u/running_sucks_bro·

Running sucks, bro. I get that conditioning is important, but if you lift first, you can go hard without feeling drained. I always thought it was a bad idea to run before lifting. Just stick to lifting first, then maybe do some light jogging or intervals after if you're feeling up for it.

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u/macrocounter98·

You gotta track your macros while doing this too! If you're adding cardio, your calorie needs might change. I found out that when I increased my cardio, I had to adjust my protein intake to keep my lifts up. Plus, hydration is key! Just keep an eye on your intake if you're mixing both.

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