We are aware that running is not solely about running because there are numerous aspects to our training plan puzzle that we must consider. These factors are necessary for us to achieve our best performance, avoid injuries, and maintain overall happiness and health.
Cross-training is one of the essential components for runners. It includes warming up, stretching, strength training, sports massage, healthy eating, mobility, sufficient sleep, hydration, and, of course, cross-training. Incorporating cross-training into our routine can bring numerous benefits, aiding in improving our training, racing, and recovery capacities.
In this article, we will discuss the reasons why cross-training should be included in our training plans and the advantages of cross-training for runners at all levels, distances, and ages.
What is cross training?
Cross training is any exercise outside of one’s primary sport that essentially contributes to and complements the athlete’s performance of their primary sport.
In our situation, where running is our main sport, cross training can encompass various activities like cycling, swimming, elliptical training, deep water jogging, skiing, rowing, strength training, mobility exercises, yoga, and pilates, among numerous other options.
The benefits of cross-training for runners
1. Cross-training can reduce the risk of injuries
Running, especially for road runners, can be considered a sport with a high level of impact. The repetitive act of striking the pavement can have negative effects on your muscles, joints, and connective tissues.
Even if you have perfect running form, the fact remains that running puts stress on the body, although having good running form can help reduce some of the strain. By incorporating low-impact or no-impact cross-training activities like using the elliptical machine or cycling into your training program, you can lessen the impact on your feet and potentially lower the chances of sustaining running-related injuries.
In the same way, incorporating strength training into your cross training routine can enhance the strength of muscles that often get ignored when running, as well as address any imbalances in your kinetic chain that may result in injury.
2. Cross-training adds variety to your workouts
As runners, the majority of us truly enjoy running and are willing to run continuously on pavements or trails every day, recording numerous miles on our Garmins.
Cross-training, in a step-by-step manner, can add excitement to your overall workout schedule. Furthermore, it can introduce you to new activities like cycling and swimming that you may not have previously experimented with while still enjoying running.
3. Cross-training can improve overall fitness
While practicing the sport you want to excel in is typically the most effective method to enhance your performance, cross-training can also enhance your overall fitness, encompassing both aerobic and muscular fitness.
You can enhance your endurance by going on a long Sunday cycling session, or you can strengthen your core by attending strength training classes.
4. Cross-training can help decrease the risk of overtraining
There is no doubt that logging in plenty of miles will enhance your running performance, but it is crucial to find the right balance. When we exceed that balance and venture into the realm of excessive running, we become vulnerable to potential running-related injuries like runner’s knee, IT band syndrome, or shin splints.
By incorporating cross-training into your routine, you can give your body and mind a respite from running, thus reducing the risk of overtraining.
5. Rehabilitation
Cross-training can be helpful in two ways when an overuse injury occurs. Firstly, it allows runners to maintain their fitness levels even if they are unable to run as frequently or not at all. Secondly, it addresses the root cause of the injury.
When dealing with an injury, your primary objective is to get back to regular training as soon as possible. However, if you are unable to do so immediately, the optimal choice is to follow a modified training program that enables you to sustain running-specific fitness without worsening the injury or lengthening the recovery period.
Water running, elliptical training, bicycling, and inline skating are highly recommended as they closely mimic the movement and requirements of running.
If you are able to estimate the volume and intensity of your running workouts, it should be possible for you to keep up with your fitness. If you have been inactive for a period and notice that your running fitness is decreasing rapidly, engaging in these cross-training activities will, at the very least, start to reverse that decline.
6. Greater running fitness
While there are several valid reasons for running, the most essential one is the aspiration to improve speed. Even if you are not as fast as other runners and do not obsess over your race times, you still take notice of them, and achieving a new personal record still brings you a sense of fulfillment.
In terms of increasing running speed, cross-training is a highly dependable method. While it may be overly definitive to make a complete assertion, it seems reasonable to state that nearly all runners can improve their speed by engaging in appropriate cross-training as opposed to solely running. The augmentation of running abilities through supplementary training outside the realm of running primarily occurs in three significant ways. Precisely, it has the ability to:
- Enhance a runner’s efficiency.
- Increase a runner’s power.
- Increase the amount of time a runner is able to spend training without accumulating fatigue or getting injured.
Cross-training directly enhances running fitness by improving efficiency, increasing strength and power, and allowing for greater training volume without causing additional breakdown. It is important to note that all the other reasons for cross-training discussed in this chapter also have a positive but indirect effect on performance.
By allowing you to train more consistently, this method helps you improve your preparation for racing. Employing cross-training as a means of active recovery (the fourth reason mentioned below) can boost your recovery periods between important training sessions, resulting in improved performance during these sessions. Consequently, you can attain more substantial training benefits and ultimately reach a heightened level of fitness by the time race day arrives.
