Has anyone run a 5K before hitting the weights? Or am I being crazy?

I’m closing in on 40, and for my 40th birthday, I want to be in the best shape I can be. Three years ago, I had a heart attack, and that got me into running during cardiac rehab, and I haven’t stopped since. I was fit in my 20s, but I smoked and I think that led to my heart attack. I’ve been running regularly for over two years now, 5 days a week, and I’ve noticed my heart getting stronger. My cardiologist said it’s okay to start lifting weights as long as I keep running. I’ve been lifting for about six months now and just got myself a personal trainer.

I run before lifting since it’s the only time I can get to the gym. Finding time between being a dad and work is tough, so I can’t fit in different sessions.

I’m working on completing a full 5K before my workouts. Right now, I’m running about 4.5K in 30 minutes. I feel great, but I’m starting to wonder if I might be pushing myself too hard. Sometimes my legs ache, but that’s usually after running on Friday night and then again Saturday morning. I keep an eye on my heart rate and it looks fine, and I make sure not to push over my V02 max. Does anyone here run a 5K before lifting weights? Or is aiming for that 5K run before weights five times a week a bit much?

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Many people run before they lift weights. Just be careful not to overdo it when starting with lifting, especially for your legs. Listen to your body and rest when you need to.

I’ve seen many people get hurt by pushing themselves too hard and then end up skipping workouts.

@Bali
That’s really good advice. The worst thing would be going back to being inactive.

Running before lifting can work, but if you can, consider running after your lifting. I often do a quick 3K run post-lift. Running just beforehand usually drains my lifts.

Lennon said:
Running before lifting can work, but if you can, consider running after your lifting. I often do a quick 3K run post-lift. Running just beforehand usually drains my lifts.

I find that running is easier after my lifting.

I prefer running after lifting weights.

Jaime said:
I prefer running after lifting weights.

Same here. I have no energy left if I run first. Lifting is low-key for me so I can put out more effort running after.

I usually lift weights four days a week and run 5Ks on the remaining three days.

I do that all the time. Go for it.

I used to run 5K regularly before lifting, but it affected my energy levels more than I realized. When I started lifting first, I was able to break through many plateaus.

Now I weight train first and then do cardio afterward, or on heavier cardio days when I want to run 5K or more, I do bodyweight exercises or calisthenics instead. This approach has really helped with my workout effectiveness.

Your experience may vary.

Typically, I run three miles before each weight lifting session if I have the time. If I’m lifting weights after running, I keep the pace slower to save energy for my workout. If you have two pairs of running shoes, try alternating them on different days to help with any foot aches. Good luck with those fitness goals, and I’m glad to see you’ve made a turnaround after that serious health scare.

@Brett
Thanks, I appreciate that!

I’m 58 and running three miles plus lifting weights is my routine.

Oak said:
I’m 58 and running three miles plus lifting weights is my routine.

That’s really encouraging!

My Saturday mornings start with a 5K parkrun, and then I hit the gym since I’m already sweaty. I’m 44, and this routine works well for me.

Focus on what matters most to you. If you want to prioritize lifting for strength, lift first or space the sessions throughout the day or week. If running is what you care about most, run first.

Keep in mind, whatever comes second might not perform as well because you’ll be fatigued, but it’s better to do it a bit less effectively than not at all!

Ease into your routine, but it should be fine. If you’re pressed for time, putting in another two and a half hours of running a week plus lifting can feel odd.

You may get slightly more gains if you stagger your workouts, running some days and lifting on others.

But running plus lifting still offers more benefits than just lifting without good cardio.

@Zayden
I didn’t know that about getting more gains from combining running and lifting.

Madden said:
@Zayden
I didn’t know that about getting more gains from combining running and lifting.

A lot of really strong people hit limits because of lacking general physical preparation which is just a fancy term for cardio.

If you push hard with running and then lift right after, it can restrict your gains, but if you’re careful and eat right, cardio helps support gains.