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Gym training and running - how do we combine these for best results? Running instead of strength training? Running before or after training? How to combine it well to gain the most?


You don't have to choose. Train in as many ways as you can.


Do you want to be healthy, strong, fit and look good? Don't limit yourself to just exercising in the gym. Run, walk, swim, climb and try as many activities as you like. Ideally, you should achieve a level of fitness where no endurance or strength exercise is too much of a problem. Unreal dream? Not at all. You just need to think about your training plan ...


Advantages of running training:


  • It counteracts blood pressure. Each endurance training lowers blood pressure and boosts stamina, which cannot be said about strength training.
  • It increases your cardiovascular capacity - like any aerobic exercise
  • It has an exceptionally positive effect on the psyche - more advanced runners treat training as relaxation or even meditation.

Advantages of strength training:

  • Hugely improves your resting metabolism, which can determine how many calories you burn throughout the day. The more developed your muscle mass, the greater the caloric demand. Plus, you will gain more muscle mass, faster, after strength training.
  • Saying It increases strength may seem obvious, because this is how resistance exercises, i.e., exercises performed with a load work, but until you’ve tested your own strength it may not seem as obvious.
  • Well-planned, varied strength training improves general fitness because it activates various muscle groups and can strengthen joints and bones.

Summary: Since it is difficult to clearly indicate which training will give you more benefits as everyone reacts differently to exercise, the solution is simple: you should not give up on any of them!


Why is it worth combining strength training with endurance training?


When resistance exercises are the basis of your training, you develop fast twitch fibers in your muscles because they are responsible for strength and muscle mass. Each exercise with a load is a stimulus for their development. But muscles also consist of slow twitch fibers, which are responsible for our endurance and increase energy capacity. It is important to develop our muscles comprehensively. When you run, walk, ride a bike - you develop slow twitch fibers. This means you will also have more endurance during strength training, it will be easier for you to do a quick training such as Tabata or circuit training as well because you’ll notice and increase in stamina.

But it also works the other way around- thanks to strength training you will develop fast twitch fibers and increase the strength of the muscles of the legs, buttocks and back. This strength will also come in handy during running training, when instead of a leisurely jog, you decide to run up a hill or sprint upstairs.


Run before or after strength training? Or maybe not to combine it at all?

  • It's best to plan the week so that one day is dedicated to running and another day to exercise at the gym. However, you must remember to plan the training of individual muscle groups well and allocate enough time for the body recuperate.
  • If you want to exercise and run on the same day, start with your strength exercises, during which we will use up the glycogen accumulated in the muscles. If we started our training with running or other cardio, we would end up starting our strength exercises without any energy reserves. This would make us more prone to failure, injury and ultimately giving up on the plan.
  • When planning to combine running and strength training, first observe your body's reaction to training and how long you take to recover from and Doms. Being too tired is never beneficial. Only the training of a recovered muscles guarantees and improvement in strength, endurance, reduction of body fat, but also your satisfaction.
Tags: outdoor helpful exercise