When you’re trying to lose weight, it’s important to have a plan that works for you. The best way to do that is by determining what works best for your lifestyle and body type. There are a lot of different options out there when it comes to workouts and exercise routines. However, some people don’t know what the best option for them is—especially when it comes to running.
Some people prefer running in the morning before work, while others prefer going for a jog later in the afternoon. Still others like running in the evening because they find it easier on their bodies than working out early in the morning or late at night.
Right here on Buy and Slay, you are privy to a litany of relevant information on running tips for beginners, how to start running, and so much more. Take out time to visit our catalog for more information on similar topics.
Is It Better To Run Before Or After A Workout For Weight Loss
Running before or after workouts has a drastic effect on training effectiveness. Running before a strength workout can compromise strength training gains or cause injury. On the other hand, doing a strength workout before running could cause running form to deteriorate, which can also lead to injury or compromise strength training gains.
Athletes only have so much time. Sometimes that means doing cardio workouts (like running) and strength workouts (like lifting weights or bodyweight workouts) on the same day. Find out if it’s better to run before or after workouts and how to maximize same-day training benefits.
THE INTERFERENCE EFFECT
The interference effect is a physiological phenomenon that states that cardio or endurance exercise (like running and cycling) interferes with the cellular adaptions elicited via strength training (namely, muscle size and overall strength). However, it also states that strength training does not appear to necessarily adversely affect endurance adaptations.
RUNNING BEFORE OR AFTER WORKOUTS DEPENDS ON WORKOUT GOALS
Athletes engaging in concurrent strength training and running need to prioritize goals. This should happen on an individual workout basis as well as overall athletic goals. For example, someone looking to build muscle mass and overall strength must concede that cardio training will–to some extent–inhibit strength gains. On the other hand, a runner is unlikely to be a very successful bodybuilder.
Good to remember
At some level maximum strength and endurance are on opposite ends of the physiological spectrum.
Athletes considering strength training and cardio training need to decide which is more important for their athletic development: muscle mass or endurance. This is not to say that strength-based athletes should stop all cardio. Likewise, endurance athletes like runners should do some strength training.
The careful blending of strength and endurance training is what is known as concurrent training. Strength training–such as with weights or bodyweight–is an important component of endurance performance. Sports like running and cycling do not stress all the necessary muscles in the body. For example, simply running or cycling can leave one with hip, lower back pain and upper body issues due to underdeveloped muscles.
In short, most athletes should do a bit of strength training and a bit of cardio. The ideal blend of each will depend on the athlete’s goals: muscle mass or endurance.
RUN BEFORE OR AFTER WORKOUT AS A STRENGTH-FOCUSED ATHLETE
Athletes whose primary goal is to build muscle and overall strength should try to avoid doing cardio and strength training on the same day. If this cannot be avoided, strength-focused athletes should do their cardio workouts after strength training. This will help minimize the interference effect (i.e., the body will prioritize strength adaptations over endurance adaptations).
How long should cardio workouts take place after strength workouts? The longer the better. At least six to nine hours is ideal. Spacing strength and cardio workouts as far apart as possible will help maximize strength adaptations. Again, if pure strength is the primary goal, strongly consider doing cardio and strength workouts on entirely different days. Don’t do a hard strength workout and a hard (e.g., HIIT) running workout on the same day.
ALTERNATING LOWER-BODY AND UPPER-BODY SAME DAY WORKOUTS
Cardio exercises like running and cycling are lower-body dominant. Performing upper-body workouts on the same day as running will have no meaningful effect on the strength workout. However, performing lower-body strength workouts shortly after a running workout will likely lead to diminished strength gains.
It follows that doing lower-body strength workouts should then only take place on non-running days.
Alternating workouts with upper-body strength days during running days and lower-body strength workouts on non-running days will help minimize or even eliminate the interference effect. The only caveat to this is if the athlete can handle the higher training load. This means having an optimized nutrition plan, resting and being sensitive to their body’s injury or overtraining signals.
RUNNING BEFORE OR AFTER WORKOUT AS A RUNNER
Strength training could be a key component to unlocking running performance. It may be the only way advanced runners can even achieve further progress. Beginner runners benefit from strength training by working muscles that help promote running economy and efficiency, which will ward off injury and promote total body fitness.
If running (or any endurance activity, such as cycling) is a primary goal, do cardio after strength training. However, if the cardio session will be shorter and low intensity (like a simple endurance run of 30-90 minutes), doing high-repetition, low-weight or bodyweight strength training AFTER running can help build muscular endurance and improve running stamina.
Muscular endurance is different than absolute strength. Whereas pure strength is about how much force one can produce quickly (e.g., during a squat), muscular endurance is about training muscles to resist fatigue over long periods of time. One can easily see how muscular endurance is beneficial to runners: running longer distances like half-marathons, marathons and even ultramarathons. Muscular endurance will allow runners to retain their running form longer, which means not only maintaining running economy for longer but also decreasing the risk of running-related injuries.
Sound worth it? Here’s how to do it:
Do an easy run. Try to avoid running hills. Don’t do intervals. Just do a basic endurance-paced run anywhere from 20 to 90 minutes. It should feel almost boring.
After the run and while the body is still warmed up, do a strength training session that focuses on high repetitions and low (if any) weight. Repetition ranges should be 20 to 30 per set. Cool down with light jogging.
Combining running and strength training back to back is a serious session. Make sure to fuel properly before, during and after (like with a hot cocoa recovery drink). Don’t finish the workout starving. The recovery demands from this type of training are huge–but so are the benefits. Don’t do these big sessions every day–twice a week is plenty and should likely be followed by a full recovery day or an easy run (for advanced athletes).
RUNNING BEFORE OR AFTER A WORKOUT IF THE GOAL IS TO LOSE WEIGHT
It is often recommended to do strength training before running to empty carbohydrate stores. The idea is to force the body to get its energy primarily from fat rather than carbs during the run. However, the problem with this strategy is that it is very difficult to finish a long-distance run on empty carbohydrate stores. While it is true that a much higher percentage of fat is burned for energy, the calorie burn, on the other hand, is relatively low because of the low intensity or low duration of the workout.
On top of that, perceived exertion of the workout will be much greater when continuing to workout with depleted glycogen stores. This can cause athletes to prematurely quit the workout; therefore, reducing maximal calorie expenditure. Additionally, athletes who choose to work out this way will finish workouts extremely hungry. This can lead athletes to massively overeat after a very tough workout, which will likely result in weight gain and developing unhealthy nutrition habits.
If weight loss is a goal, a negative energy balance is key: If one burns more calories than they consume, they will lose weight. In the end, what matters is how many calories are burned in total through the workout. Spread your workouts out over several days. That way one can train at a high intensity and burn a lot of calories, and at the same time give the body the time it needs to recover properly before the next workout.
RUNNING BEFORE OR AFTER A WORKOUT IF THE GOAL IS TO IMPROVE OVERALL FITNESS
In this case, basically do cardio and strength training in whichever order. Still define a specific training goal for each session. Just be careful about doing too much and getting injured. Start slow, add a little bit of training each week, take a day off if aches and pains start to creep up. Once the gains stop coming, consider reexamining training structure to focus on more specific goals. Try this workout after a run for a great cardio and strength session
This workout focuses on neglected leg muscles and glute strength (i.e., a firmer butt). It’ll also help improve posture. Learn and do the following movements: Curtsy lunge, kneel & stand, side lunges, single-leg deadlift and wall sits.
In general, avoid doing two workouts back-to-back. Spacing running and strength workouts far apart will allow the body sufficient time to adapt and recover before the next session. If running before or after a workout is the only option, follow the training schedule recommendations above to elicit maximal adaptations. If all of that is too complicated and the goal is to just get fit, do whatever is most convenient.
Running Tips For Beginners
A journey of a thousand miles begins with a single step, wrote Chinese philosopher Lao Tzu. He was right, metaphorically as well as literally, and rarely do his words ring more true – in both senses – than when you’re learning to run. The journey may be long and it may be challenging, but if you stick with it, you’ll get to where you want to be – whether that’s healthier, happier, the proud owner of a race medal, or any combination of goals.
Whatever your initial motivation for lacing up those running shoes, it won’t be long till you’re having fun, getting fit and able to turn with confidence to whatever goals you choose next.
Find safe, traffic-free routes that you can regularly use in all kinds of weather conditions. If you’re running on the road and there’s no footpath, run against the traffic, unless you’re approaching a blind bend, in which case you should swap sides until it’s safe to cross back. If you’re running on a treadmill, make sure you go slow enough to run normally – gripping the handrails can lead to injury.
2. Run at whatever time of day suits you
Quite simply, plan to run whenever you’re most likely to get it done. Many runners find it’s generally easier to fit in a session first thing in the morning. However, if that doesn’t suit your daily schedule, find a regular time that does. Then – and this is the most important thing – reserve this slot for running. Don’t forget your gear, don’t get distracted and don’t look for excuses (they can be very easy to find).
3. Start each run slowly
Go into every run with the idea fixed in your mind that you’re going to finish strong. No matter how long you plan to run, start out slowly to warm up, then gradually raise your heart rate as you go.
4. Keep the pace nice and controlled
If you have so much spare lung capacity that you could sing while you run, you’re probably going too slow. If you are huffing and puffing, you’re going too fast. A good rule of thumb is that you should be able to hold a conversation. Adjust your pace to stay at the right effort level.
5. Slow down on hills
Hills are a killer, whatever level you’re at, so don’t feel bad about slowing down on them. The key to conquering hills is to focus on maintaining an even effort – not speed – when ascending and descending. If you find you’re gasping for air, slow down or take a walk break.
6. Walk breaks aren’t cheating
Walk breaks are a good idea for many new runners. They stave off muscle fatigue and delay depletion of your stores of glycogen – your prime source of energy on the run – which allows you to run for a longer total time than if you had run continuously. However, you don’t have to take walk breaks during every run if you don’t feel you need them, and you’ll naturally reduce them as your running improves.
7. It doesn’t matter how far you go
Don’t worry about the number of miles you cover when you’re just starting out. The first step is to focus on building overall fitness and making exercise a habit. Plus, the health benefits result from the time you consistently spend elevating your heart rate. So, to start with, just get out there regularly. When you’re a little more experienced and confident you can consider investing in some gadgetry to record your distances.
8. Don’t run every day at first
It’s important to give your body time to recover from every run so it can adapt to the training schedule and the new demands being made on it. Aim to run three to five days a week.
9. If you’re struggling, slow down
When the effort feels tough, it’s very common for runners to tense up. If this happens, it helps to unknit your brow, unclench your jaw and keep your hands relaxed. If you’re still struggling, slow down. You need to worry about taking on fuel only when your runs start extending beyond the hour mark.
10. It’s fine to miss a day
If you miss a day on your beginner running plan, simply pick up where you left off and don’t feel bad about it. Even if you’ve missed several training runs, you probably haven’t lost as much fitness as you think you have. The important thing is not to let this setback derail you; just get back on track with a run. Think of running as a long-term project and put the missed run(s) in the context of the hundreds you’ll do over the coming years. There’s plenty of time.
11. Feeing a bit sore is normal
Pain that is all over the muscles you’ve worked, is on both sides and eases the more you move is probably delayed onset muscle soreness (DOMS), which is normal as your body adapts to the demands of exercise. Pain on one side, that is centred on one area, such as the knee, and hurts more when you move, is probably an early sign of an injury. If this is the case, you should visit a physio.
12. Make sure you warm-up and cool down
Pre-run range-of-movement stretches – such as high knees, heel flicks and side-stepping – work very well to prepare your body for the specific demands of running. More static stretches, which you should hold for 45-60 seconds after the run, will help restore muscle length, aid recovery and reduce injury risk.
13. Get some decent running shoes
For your first few runs, you’ll be fine in a pair of standard trainers. However, if you decide you like it (and trust us, you will!), it’s well worth investing in a pair of specialist running shoes, which will provide more cushioning and support, making running more comfortable while, crucially, reducing your risk of injury. It’s a good idea to go to a specialist running store, such as Runner’s Need, for a gait analysis, which will measure how and where you land when you run, as well as any misalignments within the ankles or knees. A specialist will analyse how you run by filming you on a treadmill, which will help them determine what shoe is best for you.
14. …and a good sports bra
For female runners, a quality good sports bra is a must. A woman’s breasts are only supported by skin and by fragile ligaments named Cooper’s ligaments, so a sports bra is needed to give the breasts extra support during high-impact activity. This will help to prevent breast and back pain and make running far more comfortable. Check out our round up of the best running sports bras.
How To Start Running
As simple as running may be, it certainly isn’t easy. Especially when you’re a beginner. ‘You have to start where you are, not where you think you should be,’ says running coach and exercise physiologist Janet Hamilton. ‘If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured.’ That’s why, with plans designed by highly experienced coach Sam Murphy, we’ve developed a five-part programme to take you from your very first steps to stepping up for your first race. So, are you ready?
1.Your goal is to: get motivated
‘Once it’s a habit, exercise feels easier and doesn’t take as much willpower when you don’t feel like it,’ says Charles Duhigg, author of The Power of Habit.
Make a plan: Duhigg says every habit is made up of a group of cues (time, place, music, other people); a reward (chocolate, massage, smoothie); and a routine (the workout). Write down your cues and rewards and post your plan somewhere you can see it.
Keep it regular: Run at the same time of day and listen to the same pre-workout music. ‘The cues have to be consistent,’ says Duhigg. ‘You’re creating neural pathways that make the activity a habit.’
Reward yourself: Treat yourself to something you enjoy straight after you exercise, so your brain associates exercise with an immediate reward. ‘You have to teach the brain through experience,’ says Duhigg.
Build a support system: Equip your routine with things that will make you feel good, says Duhigg. Run with friends or go to a parkrun, and track your miles so you can see your progress.
2. Your goal is to: just get moving
Before your first run, get in the regular exercise habit by walking. This should be a brisk walk – ‘not a race walk, but not a window-shopping walk either’, says Steven Blair, professor of exercise science at the University of South Carolina, US. You can also use a stationary bike or elliptical trainer, but walking is an excellent foundation for running and holds the convenience trump card. ‘The best exercise is the one you will do consistently,’ says Blair.
A 7 week* walking plan to get your body ready for running:
First Workout: 15 mins
Goal Workout: 60 mins
Are you ready? This plan is for anyone who has yet to exercise at all. It involves only walking, to give your bones, muscles, tendons and fitness the base they need to progress to running without injury.
Room to manoeuver: No time for a longer session? Split the week’s longest in half between morning and afternoon.
*If your BMI is 35 or higher, you’re over 60, or just want gradual progression, use this plan for eight to 12 weeks.
3. Your goal is: to start running
You’re ready to run. And here’s the good news: because you’ll be moving faster, you’ll cover longer distances without adding workout time to your schedule. At the end of this seven-week plan, you’ll be able to complete 175 minutes of exercise per week, running for approximately twice as long as you walk.
A 7-week run-walk plan for beginner runners:
Length of plan: 7 weeks
First workout: Walking for 30 minutes
Goal workout: One hour with run/walk ratio of 2:1
Are you ready? This plan is for the already active, including Stage 1 finishers. In the first two weeks, you’ll exercise for roughly 30 minutes, five days per week. Then, in week 3, you’ll start running.
Room to manoeuvre: If you find yourself ready for a bit more of a challenge, you can pick up the pace: On any given day, work out for the same amount of time, but gradually build to a run/walk ratio of 4:2 minutes, then 6:3 minutes. If you find the plan is moving too quickly for you and want to dial it back, you can repeat any week for as long as you like, until you feel ready to push on.
4. Your goal is to: run non-stop
Want to build your endurance and eliminate the walk breaks? This plan takes you from run/walking up to continuous running. Each run should be done at a conversational pace. If you’re gasping, slow down.
A 7-week beginner running plan to help you run your first 5k:
Length of plan: 7 weeks
First workout: 30 minutes, with 20 minutes at 3:2 run/walk ratio.
Goal workout: Run 3.1 miles (5K) continuously
Are you ready? To begin this plan, you should have spent at least six weeks run/walking for roughly 30 minutes, five days per week, and running at least twice the amount of time you spend walking.
Room to manoeuvre: There’s flexibility in this plan: if it’s too easy, skip ahead to the next week. If your body’s response tells you that the training is moving too fast, spend two weeks or more at each week – although ideally, you’ll complete the programme within a maximum of 14 weeks in total.
5. Your goal is to: run longer
You’ve run a non-stop 5K, now you want to run further. This plan will help you develop the endurance you need to run a 10K, and build the strength to race a 5K. It includes some hills and loosely structured speedwork (fartleks) to build that strength.
A 7-week plan to take you from 5K to 10K:
Length of plan: 7 weeks
First workout: 2-mile run
Goal workout: Run 6-7 miles continuously so you can either race a 5K or finish a 10K
Are you ready? You should have been running for at least 30 minutes, five days per week for at least six weeks, and be able to run three miles or 5K without walking.
Room to manoeuvre: If you’re ready for a greater challenge, skip ahead a week. But don’t rush it. It’s better to build gradually so your body gets used to the extra load, rather than push too hard and risk time on the sidelines with injury. If you feel the plan’s moving too fast, you can repeat any week until you’re ready to progress. Though ideally, you’ll complete this plan in 14 weeks.
6. Your goal is to: get faster
This eight-week plan is for those who can already run five or six miles and want to boost their speed. It will develop endurance, introduce you to speedwork to boost your leg and lung power, and develop ‘pace awareness’ to help you avoid going out too fast.
An 8-week plan to help beginner runners get faster:
Length of plan: 8 weeks
First workout: 2 miles easy
Goal workouts: 8-mile run; 4×800 @5K pace
Are you ready? This plan is for ‘advanced beginners’. To qualify for that title, you should already be running a total of around 18 miles per week, including a five-mile long run.
Room to manoeuvre: If time pressures mean you can only run four days a week rather than the prescribed five, you can skip the shortest easy run of the week. There’s flexibility in when you fit the other sessions in, too. Most runners tend to do their long runs at the weekends, free from the demands of the nine-to-five – but you can shift days and run long midweek if it better suits your routine.
The keys to success:
Get checked: If you’re over 40, have a BMI of 35 or higher, or family history of heart disease, talk to your doctor before you start exercising.
Get good gear: Resist the lure of the old trainers languishing in your wardrobe – even for walking. Worn-out or ill-fitting shoes are a recipe for injury. Go to a specialist running shop to get a pair with the fit and support you need. ‘There’s no magical shoe that makes running easier, but a bad shoe will ruin your running,’ says physiotherapist Bruce Wilk. Also, invest in socks made from technical sweat-wicking fabric to avoid getting nasty blisters.
Sneak in activity: Take 15 minutes of your lunch break to walk the office corridors; set an alarm every hour to remind you to get up. A study in the International Journal of Behavioural Nutrition and Physical Activity found taking a five-minute walk break once an hour burns 132kcal over an eight-hour day.
Find your place: Map out a few safe, scenic, traffic-free routes that you can cover in various weather conditions and times of day.
Find your pace: When you first start running, the trick is to be consistent enough to build strength and endurance, but slow enough that you don’t get injured. So, do all of your training at an easy pace. Get into a rhythm that feels like you could maintain it for ever. ‘A lot of runners try to run too fast, because they feel like they’re not a runner unless they go at X pace,’ says coach Jeff Gaudette. ‘Your pace needs to be comfortable. If you run faster than you should, it’s going to hurt all the time and you’ll never get to a point where you can do it for 30 minutes.’ Develop the endurance; speed will come later.
Stay flexible: It is OK to split workouts into two or three sessions at first. Studies have shown that three 10-minute exercise sessions deliver the same health boost as a single 30-minute workout, says Blair.
Log your miles: Use a trusty notebook and pencil, or go tech with a GPS – either way you’ll draw confidence from watching the miles rack up. The Garmin Forerunner 45 is affordable and has a run-walk timer.
Take your pulse: Take your resting heartrate for one minute first thing in the morning, before you get out of bed. As you get fitter, you’ll get the motivational boost of seeing your resting heartrate get lower as your heart gets stronger. ‘This shows you that your body is responding to the training,’ says exercise physiologist Susan Paul.
Practise patience: Many of the positive changes that are happening to your body won’t yet be visible in the mirror or on the scales, but don’t panic. ‘Trust that the weight loss will come, and be aware that it takes time to condition your muscles, ligaments and tendons,’ says Paul.
