I've been running more than I ever have before.
As I prepare for my first half marathon, my goal has been simple: maintain my muscle size and strength.
That naturally led me down the rabbit hole of concurrent training research. I wanted to know if I was organizing my training in a way that's actually supported by the evidence.
So, I dug into the latest research on concurrent training to answer one simple question:
What's the best way to combine strength and endurance training?
Fortunately, a recent review of more than 40 studies provides one of the clearest answers we've had.
Interference Is Overstated
For years we've heard about the "interference effect," the idea that endurance training cancels out your strength gains.
There is some truth to it, but it's often overstated.
After reviewing more than four decades of research, the authors found that the order of strength and endurance training has surprisingly little effect on long-term improvements in muscle size, maximal strength, or aerobic fitness.
In other words, if you're consistently lifting and consistently performing endurance training, you're probably going to get stronger and fitter regardless of which comes first.
That's good news.
But it doesn't mean order never matters.
When Order Does Matter
The biggest differences appear when the goal is producing force quickly.
Across multiple studies, athletes who completed strength training before endurance training consistently saw greater improvements in:
- Explosive power
- Countermovement jump performance
- Relative strength
- Neuromuscular function
The explanation is probably much simpler than many people think.
If you run before lifting, you're starting your strength session with more fatigue. That usually means less force production, lower training quality, and ultimately a smaller stimulus for developing power.
If strength, speed, or power is your priority, it makes sense to train those qualities while you're fresh.
This is why I prefer training my athletes before practice.
What If You Have to Run First?
Of course, the real world isn't always ideal.
- Sometimes the weather does.
- Sometimes your calendar only gives you one option.
- Sometimes your practice schedule dictates the order.
That's where another practical finding from the review becomes useful.
If endurance training has to come first, separating the two sessions by at least three hours appears to reduce some of the acute interference that occurs when they're performed back-to-back.
Is three hours a magic number? Probably not. But it's an easy strategy that helps preserve the quality of both sessions.
This is exactly why I've organized my own training the way I have. When I can, I lift first and run later. When I have to run first because of the heat, I simply create as much separation as possible before heading to the weight room.
Don't Get Lost in the Molecular Biology
Much of the concurrent training conversation centers around AMPK, mTOR, and whether one pathway shuts down another.
Those mechanisms are fascinating, but they can also distract us from what actually matters.
This review points out that although molecular signaling changes depending on exercise order, those acute responses don't consistently predict long-term changes in muscle growth or strength.
Athletes don't adapt to one workout. They adapt to months of consistently high-quality training. That's where our focus should remain.
Practical Recommendations
The evidence suggests you can successfully build strength and improve endurance at the same time. Heres how:
- If strength, power, or speed is your priority ⮕ lift before endurance whenever possible.
- If endurance has to come first ⮕ separate the sessions by three or more hours whenever your schedule allows.
- If you only have time for one session ⮕ perform the quality that's most important to your goals first.
- Don't obsess over perfect sequencing ⮕ consistent, high-quality training will always matter more than perfectly timing every workout.
Concurrent training doesn't have to be complicated. Apply these recommendations and you'll get the best of both your strength and endurance adaptations.
I hope this helps,
Ramsey "Your New Endurance Coach" Nijem
Reference: Feng Z, Ying W, Jun W. The effects, mechanisms, and influencing factors of concurrent strength and endurance training with different sequences: A semi-systematic review. Frontiers in Sports and Active Living. 2026;7:1692399.
