Can I run and lift weights on the same day?

Yes, you can run and lift on the same day. Do the one that matters more to you first, and if you can, split them by 6 hours or more. It works fine either way as long as you're not wrecking your legs before the second session.

The old fear that cardio ruins strength gains is mostly overblown. Hard endurance work done a lot can interfere a bit, but a few easy runs a week next to lifting don't cause trouble. I cover that more in does cardio kill gains.

Which first

• Strength is the priority: lift first, then run easy, or do the run later in the day
• Running is the priority: run first, then lift lighter or do upper body only
• Leg day: avoid long or hard runs the same day if you can

Heavy squats or deadlifts on tired legs are where form breaks down and injuries show up, so keep leg lifts away from long or hard runs.

A simple split

1. Monday: lift, upper body
2. Tuesday: easy run
3. Wednesday: lift, lower body
4. Thursday: rest or easy run
5. Friday: lift, full body, easy 20 minute run after
6. Saturday: long run
7. Sunday: rest

This keeps the hard lower body work and the long run apart, which gives each some room.

If you want a reason to get both sessions in, League of Fitness syncs your runs and lifting sessions from Apple Health and scores them by intensity and heart rate zones, so an easy run and a heavy lift both count toward the day's 1v1 match.

If you only have one slot

Run easy for 15 to 30 minutes after lifting, or use a short run as your warm-up and then lift. Skip the hard intervals and the max-effort lifts on the same day.

Food and rest

Doing both means you need to eat enough to support the work, and sleep matters more. If you feel constantly flat, sore or your lifts keep going down, cut one of the sessions. See a doctor if you feel dizzy, faint, or have chest pain during either.