Should You Do Cardio Before or After Weights?

If you’re a runner, chances are you’ve heard it a hundred times: “You need to add strength training to your routine.” And it’s true. Strength work helps prevent injuries, makes you a more efficient runner, and builds the kind of stability that keeps you going mile after mile.

But here’s the tricky part: fitting all the pieces together. You already carve out time for runs, rest days, maybe some cross-training—and now you’re supposed to add weight training, too? Suddenly, you’re not just asking, “When can I fit this in?” but also, “What order should I do it in? Should I do cardio before or after weights?"

That’s where this conversation gets important. The way you structure your workouts—whether you run before lifting, lift before running, or combine the two on the same day—can make a big difference in how your body adapts, how strong you feel, and even how much you enjoy the process.

Understanding The Benefits of Cardio and Strength Training For Runners

For runners, cardio often feels like second nature. A good run can serve as a mental reset, a chance to breathe through stress, and one of the best forms of aerobic exercise for your heart and lungs. Cardio workouts build endurance, improve circulation and cardiovascular health, and help regulate mood by lowering stress hormones like cortisol.

But strength training adds a different layer. Think of it as resistance training for the muscles that power your stride. Strong glutes, hamstrings, calves, and core muscles make every mile feel smoother and protect your body against injury. Strength work also supports posture, which helps with breathing efficiency and reduces fatigue during longer runs. Beyond the physical benefits, lifting builds confidence and resilience and provides another outlet for stress relief.

Cardio and strength training complement one another. Cardiovascular exercise keeps your engine strong; strength training fortifies the frame. Both are essential if you want to keep running long-term (and avoid injury).

Can You Do Cardio and Weight Training On the Same Day?

Yes, you can, and many runners do. Schedules aren’t always flexible, and doubling up on workouts is often the only way to fit in both endurance training and lifting. The key is knowing how to balance energy so you don’t burn out.

Here’s the thing: whichever form of exercise you do first gets your freshest energy. That means a long or high-intensity cardio session can leave your legs too tired for heavy squats, and a tough lifting session might make your post-workout run feel sluggish. Neither approach is wrong, it just depends on your priorities.

• If you’re focused on endurance: Do cardio before strength training. That way, your runs get your best effort.

• If you’re focused on building strength or muscle: Lift before you do any aerobic exercise. Resistance training requires concentration and coordination, and you’ll be able to give more when your body isn’t already fatigued.

• If your primary goal is overall wellness or mental health: The order matters less. Pick what feels best on that day.

Try to avoid stacking your hardest sessions back-to-back. Doing heavy leg day and a long run on the same day is a recipe for fatigue and slower recovery. If possible, give yourself a buffer by scheduling a rest day (or at least an easy day) between the two. That way, you’ll get the best of both worlds without breaking your body down.

Tips for Combining Cardio and Lifting Weights

If you’re performing cardio exercises and weight training in one session, here are a few strategies to help you maximize results while protecting your energy:

• Warm up with intention. Spend 5–10 minutes loosening up with light cardio exercises or dynamic stretches. A proper warm-up primes your body for whatever comes first.

• Fuel with purpose. Carbs support endurance and cardio workouts, while protein helps muscles recover from lifting. Eating enough helps you avoid the mental fog that comes with under-fueling.

• Choose a focus. Don’t expect to PR your long run and max out deadlifts in the same workout. Pick a priority and treat the other as supplemental.

• Keep recovery sacred. Combining cardio and strength is demanding. No matter what your fitness goals are, sleep, hydration, and lighter days are essential, not optional. Remember, rest is as much a part of your exercise routine as the workouts themselves.

• Be mindful of fat loss goals. If burning fat is one of your goals, lifting first may give you a metabolic boost, but pairing it with consistent cardio will keep your heart healthy and your energy balanced.

  
  

Strength Training Exercises That Are Great For Runners

When it comes to adding weight training into your fitness journey, the key is choosing moves that actually support your running. You don’t need to train like a bodybuilder to see results. What matters most is targeting the muscles that keep you moving forward with power and resilience.

These exercises will boost muscular endurance, protect against injury, and make your runs feel smoother.

1. Squats and Squat Jumps

Squats are a foundation of any good strength workout. They build muscle strength in your glutes, quads, and hamstrings—the same muscles that carry you through every stride. Once you’ve mastered proper form with bodyweight squats, you can add weights or progress to squat jumps to develop explosive muscle power that translates directly into a stronger push-off when running.

2. Lunges (Forward and Reverse)

Lunges challenge balance, stability, and muscle building in your lower body. They also help correct imbalances between your right and left legs, which is crucial for overall fitness and reducing the risk of overuse injuries.

3. Deadlifts

Whether done with a barbell, dumbbells, or kettlebells, deadlifts strengthen the posterior chain—hamstrings, glutes, and back—giving runners a sturdier base. This move is excellent for improving endurance, since stronger muscles fatigue more slowly during long runs.

4. Planks and Core Work

Sure, a solid core looks great during swimsuit season. But more importantly, it supports posture, breathing, and efficiency while running. Planks, side planks, and other core moves keep you upright and strong mile after mile.

5. Step-Ups

Using a bench or sturdy box, step-ups mimic the single-leg motion of running. They’re a simple way to build muscle strength while improving balance and coordination.

Pro tip: If you’re new to lifting, consider working with a personal trainer for a session or two to get started. They can check your proper form, suggest the right weights, and help you design a plan that supports—not sabotages—your running.

How to Build The Perfect Exercise Routine

Instead of aiming for perfection, think about sustainability. The most effective exercise routine is one you can maintain long-term without burning out.

Here’s a framework to help guide you:

1. Consider Your Fitness Goals

Training for a race? Building strength to prevent injury? Exercising to manage stress? Your goals should shape your week. Endurance goals call for more mileage, while injury prevention may require extra weight training sessions.

2. Look at Your Schedule

How many days can you realistically commit to? If you only have 3–4 workout days, combine cardio and strength training one or two days a week. If you have more time, spread them out. Matching your plan to your schedule sets you up for consistency and keeps frustration low.

3. Find a Balance

A balanced plan often looks like 3–4 runs (your cardio workouts) and 2 days of strength training. During heavy race prep, lean into cardio; during off-season, increase lifting. Adjusting your ratio keeps your body adapting.

4. Mix Up Intensity Levels

Your nervous system and muscles can’t go hard every day. Pair an interval run with lighter lifting, or save your heavy lifts for a day when your cardio is easier. This balance prevents burnout and makes training more enjoyable.

5. Incorporate Flexibility and Mobility

Don’t skip mobility. Adding yoga, stretching, or functional drills helps you recover from both running and strength training. It also supports posture and helps reduce aches that can make workouts feel like a chore.

6. Prioritize Rest and Recovery

Rest days, sleep, and active recovery are where your body adapts. Without them, progress stalls. For runners managing mental health, rest also prevents the irritability and fatigue that come with overtraining.

7. Track Your Progress and Adjust

Keep a journal (like the one you get when you sign up for our Mental Health Runner Program) or use an app to track mileage, lifts, and mood. This helps you see patterns: maybe cardio before heavy lifting makes your lifts suffer, or maybe lifting before running drains your energy. Adjust as you learn what works.

So, Should You Do Cardio Before Strength Training, or After?

Here’s the honest answer: it depends on what you’re aiming for. If endurance is your goal, do cardio before strength training. If strength or muscle is your goal, prioritize lifting weights or resistance training first.

And if, like many of us here in the Still I Run community, mental health is your main focus, do whatever helps you feel grounded, motivated, and more likely to come back tomorrow.

At the end of the day, it’s not about choosing the “perfect” formula. It’s about finding an order that supports your goals and feels sustainable. Running, lifting, stretching, resting—it all counts. Each step and rep is an investment in both your physical and mental well-being.

So experiment, listen to your body, and find the rhythm that works for you. Because when it comes to both cardio and strength training, the most important thing is simple: forward is a pace.