---
title: "Weights and running: the order of factors does matter"
published: 2015-12-01
updated: 2026-08-04
category: "Ciencia"
source: "https://dev-abp.massivoai.com/en/articles/pesas-y-correr-el-orden-de-los-factores-si-altera-el-producto"
---

# Weights and running: the order of factors does matter

**For several years now, it is undeniable that resistance training is a vital ally for distance runners. Even Mo Farah, the current Olympic champion in the 5000 and 10,000 meters and multiple world champion, attributes much of his success to the weight training regimen he follows with rigorous discipline since working under Alberto Salazar's direction. **

But it doesn't only apply to the elite. All runners, from beginners, can obtain great benefits by incorporating a weights or resistance training routine once or twice a week. Several studies have shown that **weights increase running economy, improve neuromuscular coordination, delay fatigue, and prevent injuries in runners**.

But weights could negatively affect training if not done at the right time. A [recent study](http://researchonline.jcu.edu.au/26183/) had 12 men perform a weights routine hours before a running test and found that weights significantly increased the cost of running, perceived effort, and performance on the test. This means that **the muscle damage produced during weights training negatively affects running performance** hours later or even the next day.

Which doesn't mean that weights are bad, simply that you need to know when during the week to place the session. The ideal is to arrive at the week's key workouts fresh and strong, therefore **it's a good idea to avoid resistance training the day before your hardest running workouts** . A good option, if your schedule allows, is to save weights sessions for the same day as your hard workout so you can recover with easy running the next day and allow recovery from both workouts.

What's important is that the running workout is done before the weights workout. Since we are runners and what we're looking for with weights is to improve our performance as runners, the specific running workout will always be a priority. Performing well in it is important for advancing toward our goals. On the other hand, if the workout we're going to do is only easy running or recovery, there's no problem doing weights hours before.

If you're in a stage where you're only doing easy runs then there's nothing to worry about. The issue of order is mainly to prevent weights from affecting performance in hard workouts like tempo runs, fast intervals, or long runs.

 

 

 

 

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