Cross training
Some coaches and athletes have a broad interpretation of cross-training, defining it as anything that does not involve running. This includes activities such as strength training, injury prevention exercises, and any form of exercise that is not running.
However, these important aspects of training are overlooked by that generalized definition. Certain workouts, such as strength training, cannot be avoided.
In any sound training plan, it is essential to include strength training as part of every runner’s regimen. Despite not being running itself, strength training plays a crucial role in improving speed and reducing the risk of injuries for runners. The inclusion of injury prevention work is something that cannot be compromised.
On the other hand, exercises such as yoga, Pilates, weight lifting, and bodyweight strength training should be considered as additional exercises. They are unable to reproduce the cardiovascular benefits of running. Nonetheless, these exercises should be incorporated into your training as they will enhance your running performance by strengthening muscles, enhancing flexibility and mobility, and protecting your body from injuries.
The definitions of cross-training and supplemental training vary depending on the sport, meaning that they will differ for runners compared to triathletes, tennis players, or gymnasts.
Cross-training is a type of exercise that enhances the cardiorespiratory system of runners and imitates the actions involved in running. It offers an aerobic workout, but exerts less pressure on the musculoskeletal system compared to running.
In terms of energy production, the elliptical, cycling, and hiking all depend on aerobic metabolism. Additionally, they all involve movement within the sagittal plane and primarily engage the leg muscles.
Although there are exceptions, swimming does not have a high level of specificity to running. However, it still offers an effective cardiovascular exercise. In contrast, yoga lacks the ability to provide a cardiovascular workout and cannot be considered as specific cross-training.
How to cross train for running
Essentially, cross-training specific to running involves performing exercises that help you maintain your endurance and running-specific fitness.
Cross-training is beneficial for injured runners as it enables them to preserve their fitness levels even if they are unable to run due to injury, illness, or the necessity to recover from a race. When a runner is recovering from an injury, cross-training can increase their workload and act as a replacement for vigorous running exercises, such as doing intervals on a bicycle instead of the track, during the foundational phase.
Finally, remember that if you are incorporating regular speed intervals, tempo runs, and long runs into your weekly routine, it is important to ensure that your cross-training activities are relatively effortless. Regardless of whether it is running or not, the majority of your training should be done at a gentle intensity. To measure intensity during cross-training workouts, you can employ the RPE scale.
You are not required to incorporate cross-training into your post-race recovery, injury recovery, or training. Some runners enjoy cross-training while others do not. Ultimately, it depends on what suits your body, schedule, and preferences.
Effective cross training workouts for runners
1. Hiking
If you are looking for a serious endurance workout that doesn’t put as much strain on the muscles and bones, consider hiking. Adding hiking to their training can be advantageous for long-distance runners, as it allows them to spend extended periods of time at manageable intensities. This is particularly beneficial for trail runners, as it increases their race-specific training.
No matter if you’re on a mountain or a slight slope, hiking engages all the muscles in your legs, feet, core, and glutes, similar to running. As you ascend steep hills, your glutes become stronger and you learn how to activate them effectively.
The descent readies your joints for the impact of running downhill, which can cause discomfort and irritation in the knees of many runners. Hiking incorporates sideways movements and the need for stability, which helps train muscles and motion patterns that are often overlooked in regular road running.
Snowshoeing is an alternative to hiking in winter, offering a comparable workout but with the additional challenge of snow resistance.
2. Swimming
Although swimming may not closely align with the specific neuromuscular patterns of running, it can still serve as effective cross-training for runners in certain situations. For instance, individuals with a stress fracture may find swimming to be one of the few aerobic exercises they can safely engage in. Furthermore, triathletes often incorporate swimming along with running and cycling as part of their comprehensive training regimens.
3. Cycling/Spinning
Many runners choose cycling as a popular option for cross-training. The Peloton has significantly increased the popularity of indoor cycling. When compared to running, outdoor cycling not only offers a challenging workout but also allows you to enjoy a wider range of scenery. Cross-training for running can be done using a road bike, gravel bike, or mountain bike.
Cycling or spinning offers an intense cardiovascular exercise without much impact on the joints. Engaging in pedaling can enhance your running’s rhythm. It is possible to modify various fartlek-style runs or tempo runs into a bike workout.
4. Elliptical/Ellipti- Go
One complaint about the elliptical is that it is located indoors in a gym, which makes it boring, despite the fact that it offers a low-impact movement that is biomechanically similar to running. However, it is easier than running and can still help to maintain fitness while injured.
If you have the means, using an Ellipti-go outdoors can be an enjoyable way to be entertained. Alternatively, you can choose to go to the gym. Whether you go for the outdoor or gym option, give one of these elliptical workouts for runners a try to add some diversity and improve your fitness levels.
5. Squat with resistance band
Enhances stability and control of the knees by strengthening the quadriceps, gluteal muscles, and hip abductors.
To begin, put a resistance band around your knees, making sure it is positioned just above them. Stand up straight with your feet spaced out at hip-width. Keep your chest lifted, pull your shoulders backward and downward, and activate your abdominal muscles.
Begin by shifting your weight towards your heels and proceed to squat until your thighs are in line with the ground. Utilize the force from your heels to elevate yourself back up. Throughout the movement, exert pressure on the resistance band to keep your knees parallel. Concentrate on maintaining correct form, knee placement, and a straight back.
Begin by using only your own body weight for the exercise and perform 20 repetitions or continue until your form becomes compromised. Once a few weeks have passed, incorporate additional weight such as a vest, a kettlebell held in front of your chest, or a barbell placed on your shoulders. Decrease the number of weighted repetitions to six to eight per set.
