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Strength training is an essential component of a well-rounded running training program, but for busy runners, it can be tricky to fit it into your program without jeopardizing your running workouts. Emma Vaillancourt, a registered physiotherapist and running coach in Thunder Bay, Ont., explains how to effectively incorporate strength training into your running routine to maximize gains and minimize burnout.

Should you strength train before or after running?

Vaillancourt explains that the order of strength training and running depends on your goals and where you’re at in your racing season. During the off-season, when running is less of a priority, you may choose to strength train first. In contrast, during the in-season, when your focus is on building running volume or intensity, running should usually come first.

If you plan to do strength training on days when you have intervals or speedwork, it’s generally better to do strength work after your run. This helps avoid fatigue and a possible negative impact on your workout. Vaillancourt also notes that running immediately before lifting can moderately impair lower-body strength gains. “If your goal is to improve strength, lift before the run,” she says. “If you aim to enhance endurance adaptations like aerobic capacity, the order doesn’t matter as much.”

Is it better to leave space sessions or can you do them back-to-back?

“It is recommended to allow at least three hours after high-intensity running before engaging in strength training,” says Vaillancourt. “During this recovery window, it’s important to refuel with a high-carb and protein meal to replenish your energy stores.”

Vaillancourt recommends at least 24 hours’ recovery after strength training before engaging in high-intensity running, but if you’re pairing strength training with easy runs, you can reduce the time between them.

Of course, most of us can’t plan our day around our strength training and running plans, so if scheduling becomes an issue, doing one activity right after the other is still beneficial. “Something is often better than nothing!” says Vaillancourt.  

Alternatively, she suggests splitting your strength training into smaller blocks, focusing on shorter, more frequent sessions throughout your week. This approach causes less fatigue and can be more manageable for some runners. “The idea here would be to do 10 to 20 minutes of strength work (maybe two or three exercises) but more frequently in your week, compared to the traditional 30 to 60 minutes done two or three times per week,” she says.

How often should runners strength train?

The frequency of strength training depends on several factors, including your experience level, the point in the season, and the time you can commit to training in a week.

In the off-season and early season, Vaillancourt recommends strength training two to three times a week, focusing on higher volumes of training. “If you’re training for a single race, such as a half-marathon or marathon, you will likely want to drop down to one to two times per week as your mileage peaks,” she says. “As you get closer to your race and are entering your taper, you can drop to once a week for maintenance.”

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

Running Before or After Workouts Depends on Workout Goals

Run Before or After Workout as a Strength-Focused Athlete

Running Before or After Workout as a Runner

Running Before or After a Workout if the goal is to Lose Weight

Running Before or After a Workout if the Goal is to Improve Overall Fitness

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.

The keyword here is: necessarily. More on that later on.

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.

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 (here’s the 9 best foods for runners and the 9 best foods to build muscle), 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.

Ethiopia delivered a remarkable double victory at the 2026 Bank of China Hong Kong-Zhuhai-Macao Bridge Half Marathon on Sunday, November 15, with Wede Kefale and Addisu Gobena emerging victorious in the women's and men's races respectively.

Staged along the spectacular Hong Kong-Zhuhai-Macao Bridge, the event brought together some of the finest distance runners from Ethiopia, Kenya, South Africa and other nations for a fiercely contested 21.097-kilometre challenge across one of the world's most recognisable sea-crossing structures.

The competition produced impressive performances, with Ethiopia showcasing its depth in distance running while Kenyan athletes also secured several places among the leading finishers.

In the women's contest, Kefale produced a composed and determined performance to secure the biggest prize of the day. She crossed the finish line in 1:09:01, holding off a strong challenge from South Africa's Glenrose Xaba, who finished second in 1:09:09. Ethiopia's Fantu Worku completed the podium in 1:09:14, making it an exceptionally close battle among the leading three women, who were separated by just 13 seconds.

The Ethiopian victory was particularly impressive given the quality of the field. Xaba, one of South Africa's leading distance runners, pushed hard throughout the contest but ultimately had to settle for second, while Worku demonstrated Ethiopia's remarkable strength by securing another podium position.

Kefale's victory was supported by an impressive Ethiopian presence throughout the top 10. Baraky Redae finished fourth in 1:09:51, followed by compatriot Asmarech Anley in fifth with 1:10:21. Kenya's Miriam Chebet was sixth in 1:11:05, ahead of Morocco's Fatima Ezzahra Birdaha, who clocked 1:11:23. Kazakhstan's Daisy Jepkemei placed eighth in 1:11:42, while Ethiopia's Zewudie Wudu finished ninth in 1:12:08. Kenya's Priscah Jepleting Cherono completed the top 10 in 1:12:29.

The men's race provided another memorable moment for Ethiopia as 22-year-old Addisu Gobena claimed the overall victory, He clocked 1:01:33 to finish ahead of compatriot Aliyi Kasim, who secured second place in 1:02:29.

Kenya's Alex Lenalepisho delivered a strong performance to take third in 1:02:47, preventing a complete Ethiopian sweep of the men's podium. Morocco's Othmane El Goumri finished fourth in 1:03:07, while Kenya's Abel Kiplimo followed in fifth with 1:03:33

Kenyan representation remained particularly strong throughout the men's top 10. Ezra Kipketer Tanui finished sixth in 1:05:32, followed by Ethiopia's Tafere Adisu in seventh with 1:05:35. Kenya's Meshack Kipchirchir placed eighth in 1:06:01, Benard Kipkorir was ninth in 1:06:15, and compatriot Sena Ledama completed the top 10 in 1:06:21.

Gobena's triumph adds another impressive achievement to Ethiopia's growing presence on the international road-running circuit, while the performances of Kasim and Lenalepisho underlined the competitive depth of the men's field.

The 2026 edition was also significant for the event itself, having earned World Athletics Platinum Label status, placing it among the highest-rated road-running competitions internationally. The bridge provided a spectacular setting for the contest, bringing together elite athletes from different countries for a memorable day of long-distance racing. 

Beyond the podium, the results highlighted the international character of the competition, with athletes from Ethiopia, Kenya, South Africa, Morocco and Kazakhstan featuring prominently in the leading positions.

Ethiopia therefore left Hong Kong with both overall titles, while Kenya had plenty of reasons to take encouragement from its strong representation across both races.

For the organisers, the successful staging of this Platinum Label competition represents another important milestone in the development of road running in Hong Kong. For the athletes, it was an opportunity to test themselves against international opposition on a distinctive course that offered a memorable backdrop to the racing.

American sprint sensation Noah Lyles could be preparing to chase one of the most extraordinary achievements in athletics history after dropping a tantalising hint about his ambitions for the 2027 World Athletics Championships in Beijing, China.

The four-time world 200m champion has sparked excitement among athletics fans after sharing a cryptic message on social media reading “4x ? 2027”, raising speculation that he could be targeting an unprecedented four gold medals when the global championships return to the iconic Bird’s Nest Stadium.

Although Lyles has yet to confirm exactly which events he intends to contest, the possibility of a four-event campaign has become particularly intriguing following World Athletics’ announcement that the mixed 4x100m relay will make its World Championships debut in Beijing.

Such an opportunity could open the door for the American superstar to compete for gold in the men's 100m, 200m, men's 4x100m relay and the newly introduced mixed 4x100m relay.

For Lyles, Beijing could represent much more than another opportunity to add to his impressive collection of championship medals. It could be the stage where he attempts to establish himself as the most successful male athlete in World Athletics Championships history.

The 100m would undoubtedly be one of his biggest attractions. Having claimed the world title in Budapest in 2023 before completing his remarkable rise to Olympic glory at the Paris 2024 Games, Lyles knows exactly what it takes to rule the world's premier sprinting stage. However, he will be eager to reclaim the global crown after settling for bronze behind compatriots in the 2025 World Championships in Tokyo.

The 200m, meanwhile, remains his strongest territory. Lyles has established an extraordinary legacy over the half-lap distance, winning four consecutive World Championships titles in 2019, 2022, 2023 and 2025. In Tokyo, he matched Usain Bolt's remarkable achievement of four successive world 200m crowns, further strengthening his reputation as one of the greatest performers the event has ever witnessed.

His ambitions would also extend to the relays, where he has repeatedly demonstrated his value to Team USA. Lyles has already collected four World Championships gold medals in the men's 4x100m relay, including victories in 2019, 2022, 2023 and 2025. Another successful campaign in Beijing would provide an opportunity to add to that impressive record.

The introduction of the mixed 4x100m relay could make the challenge even more fascinating. With the event officially scheduled to make its World Championships debut in Beijing, the competition will offer another opportunity for the world's leading sprinters to showcase their speed on the global stage.

Beyond the possibility of four gold medals, however, there is an even bigger historical prize waiting for Lyles.

The American currently boasts eight World Athletics Championships gold medals. Winning four more in Beijing would take his career tally to 12, moving him beyond Jamaican sprint legend Usain Bolt, whose 11 world titles remain the benchmark for male athletes in the competition's history.

That would be a remarkable achievement for an athlete who has never hidden his admiration for Bolt and his desire to reach the heights established by the Jamaican legend.

Interestingly, the Bird's Nest Stadium carries its own special place in sprinting history. It was at the same venue during the 2008 Beijing Olympic Games that Bolt announced himself to the world with his breathtaking performances in the 100m, 200m and 4x100m relay. Nearly two decades later, the iconic stadium could provide the setting for another extraordinary chapter in sprinting history.

For Lyles, the challenge will be enormous. Successfully navigating four demanding events, managing the competition schedule and delivering at the highest level across individual and relay races would require exceptional preparation, consistency and teamwork.

Nothing has yet been confirmed regarding his participation in all four disciplines, but his intriguing message has certainly given athletics followers something exciting to anticipate.

Could Beijing 2027 become the championship where Noah Lyles transforms an ambitious dream into an unforgettable reality?

Four events, four potential gold medals and the possibility of surpassing one of the greatest sprinting legends of all time. The countdown to Beijing promises to be fascinating.

What began as one of the most entertaining and talked-about stories of the 2026 New York City Marathon has taken an unexpected turn, with Houston-based lawyer Andrea Sager losing her official race result after a viral video showed her smoking marijuana during the event.

The 35-year-old mother of two attracted widespread attention on November 1 when she lined up for the iconic 26.2-mile race wearing a bright pink running vest carrying a humorous personal advertisement: “Andrea, 35, Single. Great Credit. Bad Judgment.” The unusual message quickly made her one of the most recognizable personalities among the thousands of participants, generating plenty of reactions from spectators and social media users.

However, it was another moment captured on camera that eventually landed her in trouble with race organizers. A video circulating online showed Sager accepting a puff of marijuana from a spectator while running along the marathon course, turning what had initially been a lighthearted appearance into a much bigger controversy.

Following the circulation of the footage, New York Road Runners (NYRR), the organization responsible for staging the marathon, removed Sager's finishing time of 5:54 from the official results after determining that she had violated its Code of Conduct. The regulations prohibit smoking, vaping and the use of tobacco or marijuana products in the starting corrals, along the course and within the designated race areas.

Despite the disqualification, Sager was allowed to retain her physical finisher's medal, meaning she still has a memento of completing the demanding journey through New York's five boroughs, even though her official finishing result no longer stands.

Sager has since offered an explanation for her decision, revealing that she was struggling physically as the race progressed. With considerable discomfort in her legs and the marathon becoming increasingly difficult, she said she accepted the offer from a spectator in an attempt to manage the pain and make the remaining miles more bearable.

Interestingly, the controversy has not entirely dampened her enthusiasm for the experience. Rather than retreating from the attention, Sager has embraced the unexpected publicity, revealing that the viral moment has brought considerable interest on social media and dating platforms.

Her distinctive pink running vest has also become a talking point beyond the marathon, with the attention opening up potential opportunities for merchandise and brand partnerships inspired by the memorable message.

Although she initially challenged the decision, Sager has acknowledged that the organizers were enforcing their regulations and appears to be taking the outcome with a sense of humour. She has also indicated that she could return to the marathon distance in the future, suggesting that her New York experience may not be her last.

For Sager, the 2026 New York City Marathon will undoubtedly be remembered for reasons far beyond the challenge of covering 26.2 miles. She arrived at the starting line hoping to enjoy her first marathon and perhaps attract a little attention with her unusual outfit. Instead, she left with a viral story, unexpected publicity and a disqualification that has made her one of the most talked-about recreational runners from this year's event.

Her finishing time may have disappeared from the official results, but her story has certainly found a place in the conversation surrounding this year's marathon.

After all, completing a marathon is an achievement in itself, but Andrea Sager's New York experience came with a twist that few runners could have anticipated!

World mile record holder Josh Kerr has sparked an interesting conversation among runners after questioning the growing popularity of hydration vests, suggesting that many athletes may be carrying more equipment than they actually need for their everyday training sessions.

The British distance-running star shared his thoughts during a Reddit Ask Me Anything session hosted by BBC Sport on Monday, where he responded to questions from fans about training, competition, rivalries and some of the lighter aspects of his life as an elite athlete.

Among the most relatable topics was the increasing use of hydration vests, a piece of equipment that has become increasingly common among recreational runners, particularly those who head out for regular training sessions.

Kerr offered a straightforward perspective, suggesting that runners covering distances of less than 12 miles (approximately 19 kilometres) generally do not need to carry water with them. He believes that some running trends are driven more by marketing than genuine necessity, using hydration vests as an example of equipment that has perhaps become more popular than it needs to be.

He further pointed out that runners training in urban environments can usually find somewhere to purchase a drink if they need one, rather than carrying additional equipment throughout their entire run.

However, his comments were not intended as a universal rule for every athlete. Hydration requirements differ depending on individual needs, weather conditions, training intensity and the distance being covered. Runners tackling longer distances, particularly in hot conditions or on remote trails, may still benefit considerably from carrying their own fluids.

Away from the equipment debate, Kerr also addressed questions about his relationship with Norwegian distance-running superstar Jakob Ingebrigtsen. Keeping his response brief and humorous, the Briton remarked, "I wouldn't say we're buddies!" However, he acknowledged that rivalries are an important part of athletics and can help make the sport more exciting for competitors and spectators alike.

The 2024 Paris Olympic Games also featured prominently in the discussion, particularly the men's 1500m final, where Kerr secured the silver medal in a British record of 3:27.79 behind American Cole Hocker.

Despite narrowly missing out on Olympic gold, Kerr insisted that he had no regrets about how he approached the race, reflecting the confidence and competitive mentality that have helped establish him among the leading middle-distance runners in the world.

The Scottish star also offered fans a glimpse into the demanding training sessions behind his remarkable mile world record, providing insight into the preparation required to compete at the highest level. He additionally touched on the possibility of eventually moving up to the marathon, a prospect that will undoubtedly attract considerable interest given his credentials over shorter distances.

Not every question, however, was about world records, Olympic medals or gruelling workouts. In one particularly amusing moment, Kerr was asked how far he thought he could run on just a single square sausage and a can of Irn-Bru, bringing a distinctly Scottish flavour to the conversation.

The exchange offered a refreshing look at the personality behind one of Britain's biggest athletics stars, showing that even athletes operating at the very highest level have plenty of opinions about everyday running habits.

For recreational runners, Kerr's message about hydration vests is certainly worth considering, although individual circumstances should always determine what equipment is necessary. His broader point was simple: runners should understand their actual training needs rather than automatically following every new trend in the running industry.

Kenyan marathon star John Korir is preparing to chase a remarkable piece of history at the 2026 Valencia Marathon, where victory could make him the first male athlete in more than two decades to successfully defend the prestigious title.

The 30-year-old, who will celebrate his birthday just four days before the December 6 race, returns to Spain with an opportunity to achieve something that has proved exceptionally difficult in the history of the competition. Having conquered the Valencia streets last year in an outstanding 2:02:24, Korir now has his sights firmly set on becoming a two-time consecutive champion.

A successful defence would place Korir in an exclusive group of athletes who have managed to win Valencia's men's marathon twice. The race's historical records identify only three previous multiple winners: Teodoro Pérez, Eduardo Alcaína and Samuel Tangus. Tangus remains the last man to achieve consecutive victories, having triumphed in 2002 and 2003.

Korir's opportunity has become even more promising following the withdrawal of Ethiopian star Yomif Kejelcha, who was ruled out of the December 6 contest because of an injury. Kejelcha had been among the biggest attractions in the anticipated showdown. His absence removes a major challenger and leaves Korir as one of the leading favourites heading into the race.

The Kenyan's recent performances explain why expectations are so high. He has established himself among the world's most formidable marathon runners, collecting major victories in Chicago in 2024, Boston in 2025, Valencia in December 2025 and Boston again in April 2026. His latest Boston triumph was particularly impressive, as he successfully defended his crown in a spectacular course-record time of 2:01:52.

However, Korir is not returning simply to defend his title. He has much bigger ambitions, with reports indicating that he is targeting a historic sub-two-hour performance on Valencia's famously fast course. To prepare for that challenge, the Kenyan has reportedly increased his training volume to between 250 and 270 kilometres per week, demonstrating the scale of preparation behind his ambitions.

Breaking the two-hour barrier would be an extraordinary achievement, particularly on a course where the current men's record stands at 2:01:48, set by Ethiopia's Sisay Lemma in 2023. Korir already knows what it takes to deliver a major performance in Valencia, having produced a commanding victory last year.

Turning 30 just days before the competition, Korir appears to be entering an exciting period of his marathon career. His combination of experience, consistency, confidence and remarkable endurance makes him a serious contender not only for another victory but also for a possible assault on the course record.

For Korir, December 6 represents an opportunity to go beyond another major marathon victory. He could end a 23-year wait for a consecutive men's champion in Valencia, join an exclusive group of multiple winners and potentially deliver one of the fastest marathon performances ever witnessed.

The challenge is now clear: defend his crown, make history and perhaps bring the world closer to another landmark moment in marathon running.