Maximize Your Results With Perfect Timing
If your goal is to improve endurance, then strength training is a crucial component. However, the timing of your strength workouts can surprisingly impact your results.
The sequence in which you do your cardio and strength training depends largely on your individual goals.
1. Weight loss and muscle gain
If your primary goal isn't necessarily improving your running speed or distance but losing weight or gaining muscle, it's beneficial to hit the weights before doing cardio. While there may be a slight reduction in power and stamina for your cardio session, this sequence is effective for burning calories.
2. Running Performance: Weights on Separate Days or Post-Run
If improving your running performance is your priority, consider doing your weight training on separate days or 3-6 hours after an easy effort run. Incorporating strength training 1-2 times a week can significantly enhance your power and mechanics.
3. Prehab exercises
Whether you're dealing with a current overuse injury, like runner’s knee, ITBS, or shin splints, or just want to stay mobility and healthy, prehab exercises should be done before workouts (long runs and speed work), or after your running workouts. Post-run timing is great for hip mobility, flexibility, core work, or prehab specific exercises to get the body to recover quicker, and prevent soreness.
Everyone's body responds differently to training, so what works for one person may not work for another. Running is often about trial and error, and finding what works best for you is part of the journey.
Here's an example of my ideal schedule for distance running:
Monday: Easy effort long run (50+ mins) + mobility
Tuesday: Weight train (intense) or easy run first (30-40 mins), then weight train 3-6 hours later
Wednesday: Rest or easy effort run (40-60 mins)
Thursday: Prehab + Speed work (hill repeats or track intervals) + flexibility cool down
Friday: Easy run (50-70 mins)
Saturday: Moderate-intensity lift
Sunday: Easy effort long run (70+ mins)
Remember, this is just a guide. Adjust it to your needs and body's response.
If you are looking for a program that will help you achieve your goals efficiently through harnessing the power of workout timing, check out the Movement & Miles App.
