When deciding whether to run or to workout as part of your exercise routine, it’s important to weigh the pros and cons of each activity. Running is a great way to get cardio, burn calories and increase your endurance, while strength training helps build muscle, improve balance and help protect against injury. But which should you do first? The answer depends on what type of workout you are looking for and how much time you have available.

In this article, we will take a look at the benefits of both running and strength training, as well as which one might be more beneficial to do first in your fitness routine. We will also discuss how combining running and weight-training can be beneficial to your overall fitness level.

Benefits of Running First

For those looking to get the most out of their workout, running before lifting weights or doing other exercises can be beneficial. Running first is thought to help warm up your body and reduce the risk of injury while exercising. It can also help boost endorphins and make exercise more enjoyable.

Let’s take a closer look at the benefits of running first:

Improved cardiovascular fitness

One of the primary benefits of running as an activity is improved cardiovascular fitness. Cardiovascular fitness refers to how well your heart and lungs are able to circulate oxygenated blood and send it to the areas of your body that need it most. It is important for athletes, casual exercisers, and people looking to stay healthy at any age.

Running can improve your cardiovascular fitness by training your body to use oxygen more efficiently. When you run, your heart rate increases which helps bring more oxygen-rich blood throughout the entire body rather than just certain muscles or organs. Your lungs also expand when you take in deeper breaths while running, which leads to improved breathing capacity over time.

As a result, running can help improve overall cardiovascular health and make everyday activities much easier over time. In addition, running can help reduce stress levels and naturally boost energy levels due to increased endorphin production during exercise – all of which contribute to better quality physical activity overall.

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Increased mental focus

One of the primary benefits of running first in your workout routine is the increase you experience in mental focus. When we exercise, our bodies naturally produce endorphins – hormones that block pain signals and make us feel more relaxed. Not only does this help us experience a sense of euphoria, but it can also boost mental clarity. By running first, followed by a light stretching session or other weight-bearing exercises, the body reaps all of these positive benefits while still being able to reap the physical fruits down the line.

Running first also helps improve cardiovascular health and increase oxygen levels in the body. More oxygen means better alertness and mental awareness as well as enhanced overall performance due to improved circulation throughout other muscles. It further boosts mood levels and reduces instances of anxiety or depression. Regular aerobic activity has been demonstrated to release neurotransmitters like serotonin that can improve your overall outlook and combat negativity or short term bouts of sadness.

Adding weight lifting after a run adds even more mental health benefits while increasing physical strength, burning fat, improving posture through increased core muscle development, and enhancing bone density which aids in reducing risks for osteoporosis later in life. This same combination can be effective for those looking to gain size without a large fat storage increase given that running burns such a large amount of calories before exercising versus typical weights cycles can does not dictate such caloric expenditure prior to exercise taking place.

Improved endurance

Running first in a workout allows you to gain important benefits in terms of endurance. Since running is an aerobic activity, it helps build endurance by improving the heart and lung’s ability to take in oxygen and deliver it efficiently to the muscles when they need it during activity. This not only increases your ability to cover longer distance, but also helps improve performance for other activities such as weightlifting and sports.

By improving cardiovascular endurance, you can perform at a higher level for sustained periods of time. Not only this, but running first can benefit overall muscular performance and reduce muscle fatigue during your workout session. Improved heart rate response is also seen with running prior to lifting weights as the body adapts better and more quickly to changes in energy levels that should be present with any exercise program. Some of the benefits of running first include:

  • Increased Endurance
  • Improved Performance
  • Reduced Muscle Fatigue
  • Improved Heart Rate Response
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Benefits of Working Out First

Working out first has many advantages. Exercise in the morning can kickstart your metabolism and help you burn more calories throughout the day. It can also help boost your energy level, focus and motivation. In addition, it can help reduce stress and give you more energy to tackle the day’s tasks with a positive attitude.

Let’s look at the benefits of exercising first in more detail:

Improved muscle strength

Working out before running can help improve your muscle strength and endurance. When you lift weights or use any type of resistance training, you activate your muscles and make them stronger. Your muscles become better able to withstand the much higher intensity of running, which is also an excellent way to improve your fitness level.

Increased muscle strength can help improve your speed, coordination, and agility during any type of physical activity. Additionally, it can help protect against injuries that may occur when running.

Increased energy levels

Physical activity is known to be beneficial for physical and mental health. When it comes to whether it is better to work out or go for a run first, there are pros and cons.

Research has found that working out before going for a run increases energy levels, resulting in more efficient performance for both activities combined. Working out first allows more time and energy to be devoted towards running and results in enhanced performance since the body has already been warmed up and conditioned. Additionally, combining cardio with strength training has also been found to help increase endurance and further improve running performance.

The increased energy levels also reduce the feeling of exhaustion during your workout as well as post-exercise. Since working out first helps you perform better during your run, you will be able to push yourself harder resulting in greater gains in terms of fitness, strength and fitness level over the long term. This will have the added benefit of improving general well being due to higher self-esteem that comes with improved fitness levels.

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At the same time, there may be certain cases where running before working out may still be beneficial depending on individual goals or existing health concerns such as blood sugar management or cardiovascular problems. Therefore it is important that before deciding which activity should come first, individuals consult with their respective trainer or physician beforehand.

Improved coordination

Working out first has been found to improve coordination when performing subsequent tasks, such as running and other related activities. This is because exercise causes changes in the body that can help an individual become better coordinated. For example, exercising increases muscle strength, promotes balance and joint stability, and enhances neuromuscular control. Exercise also increases brain-muscle connection by helping to strengthen the neural pathways and lead to better coordination.

In addition, working out can help with movement accuracy and agility, which are important for preventing injuries during high-intensity activities such as running or playing sports. When people work out prior to taking part in physical activities that require great precision, their performance improves as they prime their muscles for action. Furthermore, research studies have shown that a warm-up before running can enhance range of motion in competitive athletes, which helps to ensure they are fully ready for their activity of choice.

Finally, working out before running or engaging in any type of physical activity prepares the body for the upcoming effort through improved cardiorespiratory conditioning. This helps reduce fatigue so that the individual can successfully complete their desired activity with greater energy levels than if no warmup took place beforehand.


After considering all of the different factors, such as your current fitness level and goals, one simply cannot say whether it is better to run or workout first. Ultimately, it comes down to personal preference and knowing yourself. Running requires more endurance while strength training involves quicker bursts of energy. Therefore, whatever combination makes you feel the best, is likely the best option for you.

To summarize, it is important to recognize how running and working out differ and match your activity accordingly. Additionally, make sure that you balance both activities throughout your workout routine while listening to your body to make sure you are maintaining a healthy level of physical activity without compromising safety.

By Reiki

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