How cross training can benefit your running.

Cross training simply means any other training or activities/sports you do that supplements your main sport. If you are a runner, cross training can help you in many ways.

It doesn’t matter if you are training for your first 5k , your first half-marathon, or if you are a seasoned runner with a few marathons or ultra-marathons under your belt, you can benefit from effective cross training.

Cross-training is a widely used approach by coaches for structuring a training program to improve competitive performance in a specific sport by training in a variety of sports.

There are numerous benefits that can be achieved by cross-training, but does it make you a better runner? Does it improve performance? The short answer is not really, running makes you a better runner, but the longer answer is not so simple.

Few scientific studies have investigated cross-training on performance. From the few that do exist, there appear to be some transfer of training effects on maximum oxygen uptake (VO2 Max). This is not surprising and we probably don’t need scientific studies to confirm this.

The truth is we don’t learn too much from looking at studies on performance, except that running seems to be a very good cross training activity to other sports, such as swimming or any sport where endurance is a factor.

Studies confirm that cross-training never exceed performance improvements over those induced by the sport specific mode. This is not new- the principals of specificity of training do have greater significance, especially for highly trained athletes.

This last part is important because when you are a highly trained athlete, you want to spend as much time as possible doing sport specific training, which as a runner would mean, running.

This study confirms a decline in performance when doing cross training instead of running, but please resist drawing a conclusion just yet.

Highly trained athletes normally use cross-training in the following ways:

• As a supplement during rehabilitation periods (injury/over-training or psychological fatigue)
• Injury prevention

Recreation runners, and with that I mean all runners except professional or aspiring professional runners, should make cross-training a larger part of their training.

For the general population, cross-training may be highly beneficial in terms of overall fitness. How often and which type of cross-training you should do depends on many factors, which I will get into later in this article. But first let’s look at some of the benefits of cross- training as a runner or aspiring runner.

Benefits of cross-training for runners

• Cross training Benefit #1: It reduces your chances of injury

1. Up to 70% of all runners sustain injuries during a 12 month period

2. Of those running injuries, 42%  are to the knee, followed by 17% to the foot/ankle, 13% to the lower leg and 11% to the hip/pelvis

3. Overuse injuries are more common than acute injuries such as ligament and muscle sprains and strains.

The #1 way how cross training can reduce your chances of being injured, is by replacing running time with cross-training activities, with other words, reducing your running frequency or duration. In fact, the best way to stay injury free is by not doing too much running too soon. It takes years’ of progressive, correct training to have a body that will not only run good, but also remain injury free at high mileage.

A good way to stay injury free is to allow 24-48 hours rest and recovery between running sessions. Cross training like strength work, cycling or swimming can be done on ‘rest’ days, especially if you are in your first year or two as a runner, or if you are prone to injuries.

Two of the simplest ways to reduce your chances of injuries are to improve your leg strength and increase your flexibility. I have included a sample program at the end of this article.

Cross training offers a solution to bio-mechanical irregularities and muscle imbalances. By moving your body in a different motion than running, you can strengthen your muscles and smooth out imbalances.

The repetitive nature of running puts a lot of stress on you ligaments and joints. During running and most activities, your joints are mostly used in mid range of motion. However, to keep them healthy, you must train in the end range form time to time. This is where a good dynamic movement routine can benefit runners immensely.

It is highly recommended that runners include some form of workout that dynamically improves your range of motion, increase your flexibility and keep your joints and ligaments happy.

A dynamic warm-up done twice a week prior to cross-training, running or as a stand-alone routine is the minimum cross-training recommended.

• Cross training benefit #2: You’ll avoid getting bored with running. 

Cross-training gives runners a much-needed break from running daily. Even the most enthusiastic runners need to guard against burn-out, especially if you want to keep on improving or maintaining results. Running is obviously a physical activity, but we should not disregard the mental aspect involved.

• Cross training benefit #3: You can continue to train with certain injuries during rehabilitation.

With certain injuries, it is possible to continue with cross-training. Most injuries require the athlete to rest in order to recover but most runners I know, do not enjoy resting too much!

Credit GoneForARun.com

Cross-training can often help injured runners maintain their fitness and deal better with the frustration and disappointment of having to take a break from running.

• Cross Training benefit #4: Cross training can be good for your health

Many of us took up running to be healthier and although there is no doubt that running has a positive impact on health, cross-training like resistance training or high intensity training, has many additional benefits.

Some of the benefits gained from doing strength training include:

1. Improve bone strength, prevent fractures and osteoperosis
2. Improve blood pressure
3. Improve blood lipids (Lower LDL and/or triglyceride levels, higher HDL)
4. Weight control (Especially to keep weight off in the long run)
5. Enhances mental health ( Cognitive, self-esteem, anxiety, depression )

Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity.

Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle

Running is healthy, but combining your favorite sport with strength training or other cross-training can have many health benefits that may keep you healthier and younger for longer.

Cross Training options

#1 Elliptical machine

The benefits of using elliptical trainers include building leg strength and cardiovascular training very similar to that needed for running. Although, as previously mentioned, no cross-training can completely replace running, the elliptical trainer can at least help you to maintain your VO2 Max, as confirmed by this study.

#2 Bicycle (Including stationary bike)

Cross-training with either an elliptical trainer or a stationary bike maintained VO2max and lactate threshold
as measured during treadmill running, but they do not preserve running performance level.

The biggest reason why you may want to consider cycling is to reduce your time running, to prevent overuse injuries. Remember, time away from running due to injury is worse than replacing running with some cross-training to prevent injury and/or boredom.

So the biggest reason why you might want to do cycling is to help prevent overuse injuries while maintaining fitness.

#3 Bodyweight circuits

A well designed bodyweight circuit is in my opinion the best cross training option. Most runners would benefit immensely from doing a good bodyweight circuit.

When it comes to body weight training, there isn’t a one size fits all program. What I mean is, you can achieve almost every fitness goal by constructing the workout in the most suitable way.

Reasons why a body weight circuit is the best cross training option for runners

• You can improve all 5 components of fitness including: 1)Cardiovascular Endurance. 2)Muscular Strength. 3)Muscular endurance. 4)Flexibility.5)Body Composition.
• You can improve speed, agility, power, coordination and reaction time.
• Body weight circuits can be designed to lead to improvements in all three energy systems.

More about the last point: Improvements in all three energy systems are important for runners too.

Although runners mostly train and think about improving their Aerobic System (long term), it is well documented that, especially if you want to run fast, your lactic threshold are as important.

The primary purpose of training is to enable your body to hold a faster pace for a longer time. If you only train easy miles, you are developing your aerobic base.

A good aerobic base will help you finish an endurance race fairly easy and fairly slow if you haven’t pushed yourself often during training .

The best way to go faster for longer is through threshold training.

Body weight circuits can be designed to improve your lactate threshold. Many runners get stuck in an aerobic plateau, where their times hardly improve year by year. They might feel fresher after the race, but their times don’t reflect all the effort they put in.

Lactic Threshold is defined as the turning point where more lactate is produced than can be cleared by your body.

I have found that through smart cross training programming, runners can reach a new level where they can maintain a higher speed for longer.

In fact, I’d suggest most runners start with cross training to improve their body’s ability to clear lactate before they move on to your traditional running workouts like tempo runs.

#4 Weigh Training

The last cross training option for runners I’d like to discuss is weight training or strength training.

You can gain plenty of strength with bodyweight training, but weights do bring different options. I have already discussed the benefits of  strength training above, so now I’ll just tell you what you can and and can’t achieve with strength training.

Some data suggest improvements when endurance and strength training are combined while other data show unimpaired or even superior adaptation compared with either training regime alone.

In my personal experience I always see improvements when clients add strength training to their running.

However, the effect of concurrent strength and endurance training only rarely has been examined in top-level endurance athletes.

Although this is the case, their is some well designed studies that do suggest clear improvements, even among highly trained athletes, both in the short and long term.

Surprisingly, perhaps, is that the best results were achieved when high volume and high resistance protocols were used.

Light weights are not the way to go. It needs to be challenging to provide any measurable benefits.

My suggestion to all my clients is to make time for strength training. We all want to be able to do the sport we love for as long as possible. Strength training has proven longevity and health benefits, and there is enough proof to suggest it will make most people a better runner.

Here is a sample weight training program for runners. Click here to see a text only version of the workout.

2-day strength training for runners

Click here to see a text only version of the workout.

Day 1

1. Push ups- 3 sets to failure

2. Romanian deadlift- 3x 12-18

3. Goblet squat- 3x 12-18

 

4. Dumbbell row- 3x 12-18

5. Face Pulls- 2x 15

6. Abs- See saw 2x 10-15

7. Cable Bicep Curls 2x 10-15

8. Rope Tricep pushdowns 2x 10-15

 

 

Day 2

1. Reverse Lunges- 3x 15-25

2. Overhead db shoulder press- 3x 12-15

3. One leg hip extensions- 3x 10-15 (Be sure to keep abs and glutes engaged throughout the movent)

4. Neutral grip db press- 3x 12-18

5. Lean back lat pull down- 3x 12-18

6. Abs- Roll outs 2x 5-10

7. Bicep curls 2x 10-15

8. Lying tricep extensions 2x 10-15

Notes:

If you are new to weigh training you may want to start with 2 sets for the first week.

Picking your weights and progression

Test how much weight you can handle during the first set. Try and pick a weight that allows you to lift exactly in the required rep range. Don’t worry if you don’t get it right immediately.  Each week will see you getting better with picking weights. Increase weight each week to reach the lower range.

Example:

• If the rep range is 10-18, during week 1 try and pick a weight that you can lift for 18 reps, but no more.
• The 2nd week you should go heavier. In this example, aim to pick a weight that you can only move for 14 0r 15 reps.
• In the 3rd week try and get your weight to fail at the lower suggested reps. (in this example, it would be 10). Write down how many reps you get.
• The 4th week your goal is to do more reps than the third week, using the same weights.
• To keep on progressin, you have a few options. The one that would probably be the most beneficial for runners is to use the same weight until you reach the upper level of the rep range, in this example 18. You can then go ahead and add one more set. Don’t ad sets to every exercise, instead just one per muscle group.
• Another way to progress is to add another day of weight or bodyweight  training.

If you do this, you will be much, much stronger than you were before.

You’ll notice the difference too!

Positive changes that can be very beneficial for your long term health and longevity will already be in progress.

All you need to do, is keep on progressing. This program can safely be done indefinitely but consider switching up every 6 weeks or so.

Go ahead and try it. Your body will thank you in a few weeks’ time.