Run Before weights, or Weights before run?

white_falcon · 03-01-2008 12:17PM #1

Hey guys,
Just wondering. I've read different things online about combining weights with cardiovascular excercise - ie. "you should go for a jog before you lift weights", and then others say you should "lift weights before you go for a run"

In terms of general fitness, which is better. Does going for a jog use up your calories and then lifting weights uses up your fat as people say?

I'd just like to see what everyone on here has to say about it because im intrigued

thanks

biko · 03-01-2008 12:22PM

Imo run first, to warm up your muscles.
Also stretch for a while in between.

celestial · 03-01-2008 12:43PM

Running and weight training both burn calories in the form of fat. The higher intensity the exercise the greater your total energy expenditure. You will burn more calories from high intensity exercise both before and after the exercise.

To answer your question weights should come before running generally speaking. Weight training places greater demands on the body in most cases and it's preferable to reserve your energy for this before moving onto running/aerobic training.

rubadub · 03-01-2008 02:16PM

Weights before run/cardio.

You should have a meal sometime before working out, this will stock up your energy supplies in around 30mins, your muscles will be full of glycogen (energy). Now you can lift to your full capability and stress your muscles as best you can which will trigger a better growth response. This in turn will mean you will build more muscle and get stronger, which increases your metabolism- burn calories on your days off. Once the muscle is on it takes more calories just to maintain it.

Now you muscles are depleted of energy after this, so when doing cardio you are more likely to be going into your fat reserves for energy.

If you do cardio first all you are doing is wasting the energy in your muscles. Then you cannot lift the same amount afterwards, so will get less muscle growth.

You should do a short warmup of weights exercises, e.g. before heavy squats, do 10 body squats, before benching do 10 pushups etc.

white_falcon · 03-01-2008 03:02PM

rubadub wrote: »

Weights before run/cardio.

You should have a meal sometime before working out, this will stock up your energy supplies in around 30mins, your muscles will be full of glycogen (energy). Now you can lift to your full capability and stress your muscles as best you can which will trigger a better growth response. This in turn will mean you will build more muscle and get stronger, which increases your metabolism- burn calories on your days off. Once the muscle is on it takes more calories just to maintain it.

Now you muscles are depleted of energy after this, so when doing cardio you are more likely to be going into your fat reserves for energy.

If you do cardio first all you are doing is wasting the energy in your muscles. Then you cannot lift the same amount afterwards, so will get less muscle growth.

You should do a short warmup of weights exercises, e.g. before heavy squats, do 10 body squats, before benching do 10 pushups etc.

ah that makes sense alright

thanks for that

Reyman · 03-01-2008 05:00PM

As Rubadub says if you go for a hard run before weight training you definitely won't be able to lift as much. Try it and you will see pretty quickly !

Bear in mind also that the corollary may also be true i.e. the weights may reduce your running performance afterwards. So it depends on your priorities.

Laslo · 03-01-2008 05:19PM

I tend to go for few stretches followed by a light warm-up on the cross trainer first before I do my weights - maybe 6 minutes, increasing the intensity to warm up the muscles and get the heart going a little. I generally don't do cardio or running on the same day as weights.

BossArky · 03-01-2008 08:40PM

Reyman wrote: »

As Rubadub says if you go for a hard run before weight training you definitely won't be able to lift as much. Try it and you will see pretty quickly !

Bear in mind also that the corollary may also be true i.e. the weights may reduce your running performance afterwards. So it depends on your priorities.

If I run 5 or 10km before weights I can usually lift more on one or two exercises than if coming in more or less cold. e.g. bench or squat 3 sets with 10kg more than normal.

If I want to do a fast 5km, there is no way I can afford to squat or bench before.

Colm_OReilly · 03-01-2008 11:56PM

In terms of general fitness, which is better.

In terms of fitness, aspects such as "cardio" and "strength" should not be segmented, instead they should be trained together.

HardyEustace · 04-01-2008 12:58AM

Depends what your end goal is. I'm a marathon runner. Had desperate problems with injuries as quad muscles weren't strong enough to hold knee caps in place.

Doing weights three times a week now. However I always run first to ensure that I get my training in.

Sorry to hijack thread but suggestions for good weight lifting programs? posted on this before but no replies....

Colm_OReilly · 04-01-2008 10:14AM

www.startingstrength.net/workouts

Brian MacKenzie, of Genetic Potential is doing amazing stuff with his clients for endurance events by mixing interval sprints (seriously "short" distances) with CrossFit workouts.

He's had fresh athletes come to him with no endurance background and they're competing in triathlons, ironmans, and other ugly stuff like 50km races.

I don't know enough about his programs to do it justice but the basic contention is that the attributes required for distance running include strength, stamina, power, speed - which are better trained with anaerobic, short intense workouts.

Long distance, steady state work leads to a catabolic effect on the body. But runners keep doing this because it's the norm. Here's a quote:

If you look at runners who make the transition from 10K to marathon, there is no difference in their VO2 max levels. In other words, if they are already performing aerobically at a level where they complete a 10K, there is nothing more we can do in that realm that will improve their performance.

CFJ Nov 07

I spoke with Brian and Mike Collins (Multisports OC and POSE running coach) a bit when in the states so if people have questions I can try to answer as best I can.

what2do · 04-01-2008 01:36PM

Quick hijack of this, presumably the same applies then for swimming and weights - ie should do weights before swimming, currently trying to improve my swimming abilities but don't want to sacrifice the weights - thanks!

Colm_OReilly · 04-01-2008 02:45PM

If you're looking to improve swimming technique check out Total Immersion, get your technique from "not drowning and moving" to efficient moving.

Once you've the technique down, build up speed using intervals of 25m/50m/75m/100m.

Whether you can do both swimming technique work and weights work in back-to-back sessions will depend on your schedule, where you are in terms of technical development, and recovery abilities.

Run Before weights, or Weights before run?

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