Whether running after weights is "good" depends on your fitness goals. If your primary goal is building strength and muscle, then yes, running can be good, but with caveats.
Here's a breakdown:
Running After Weights: Considerations
- Goal-Oriented Approach: If strength and muscle growth are your focus, prioritize weight training and treat cardio (running) as supplementary.
- Intensity Matters: Keep the running light and avoid overdoing it, especially after a demanding full-body or leg workout. Intense cardio can hinder recovery.
- Recovery Impact: Excessive cardio after weightlifting can significantly increase your recovery time.
- Ideal Scenario: Ideally, avoid performing cardio and weight training back-to-back. If you must do both, consider running on separate days or at a different time of day.
According to the reference, "If building strength and muscle is your main goal, do aerobic exercise after your workout. However, keeping it light is better. Overdoing it after a full-body or heavy leg workout will only increase the amount of recovery time required. Ideally, try to avoid back-to-back cardio and weights" (06-Jan-2022).
Practical Application
- Example: A light, low-intensity jog for 20-30 minutes after a chest and triceps workout is likely acceptable. A high-intensity sprint workout after a heavy squat session is not.
- Solution: If your schedule allows, try weight training in the morning and running in the evening, or alternate days entirely.
| Factor | Impact on Recovery/Results |
|---|---|
| Cardio Type | Light jogging vs. High-Intensity Sprints |
| Workout Type | Targeted Muscle Groups vs. Full-Body |
| Timing | Immediately after weights vs. Separate day |
| Individual | Fitness level, Recovery ability |
In summary, running after weights is acceptable if the running is low-intensity, and your primary goal is not solely maximal muscle growth. Be mindful of your recovery and adjust your training schedule accordingly.
