Cross-training workouts are a necessity for runners in order to achieve success in their training cycle and goal race. This term is commonly mentioned within the workout domain, and if you’re a runner, you have probably come across it before.
If you are a runner, it is important to incorporate cross-training into your routine in order to maximize your physical capabilities. If you are wondering about the appropriate cross-training activities for marathon preparation, this article provides a multitude of beneficial choices for you to consider.
What is cross training
The interpretation of cross-training can vary among coaches and athletes, with some defining it as any activity that does not involve running. This includes strength training, exercises aimed at preventing injuries, and any form of exercise that is not running.
However, the generalized definition fails to consider certain crucial aspects of training. For instance, there are certain workouts, like strength training, which are essential and cannot be negotiated, even for non-runners.
Despite not being running itself, strength training should be included in every runner’s training plan. It is imperative for optimal health and necessary in order to enhance speed and minimize the risk of injuries. The incorporation of injury prevention exercises is indispensable in any well-designed training plan.
On the other hand, activities like yoga, Pilates, weightlifting, and bodyweight strength training should be considered as supplementary exercises and not able to match the cardiovascular benefits of running. Nonetheless, they are an important component of your training because they enhance muscular strength, increase flexibility and mobility, and protect the body from injuries, thereby assisting in improving your running performance.
Cross-training and supplemental training vary depending on the sport, meaning that the training methods for runners will differ from those for triathletes, tennis players, or gymnasts.
Cross-training, an exercise routine for runners, enhances their cardiorespiratory system and replicates the actions involved in running. Unlike running, cross-training offers an aerobic workout that imposes lesser strain on the musculoskeletal system.
What are the benefits of cross-training for runners
Cross-training is necessary in order to enhance overall capability. When a runner solely focuses on running, there is a potential for weakness in both the muscular and skeletal systems. Despite frequent running, it is possible to have a weak core, making you more prone to injuries.
Cross-training for runners offers several notable advantages.
- Strengthen muscle groups not used for running.
- Provide stability for the body for running.
- Prevent over-training in a marathon training cycle.
- Help with recovery from running.
- Reduce the chance of becoming injured from long distance running.
Cross-training for runners
1. Strength training
It is a wise decision for runners to incorporate strength training as a cross-training choice. By engaging in strength training, you can enhance your muscle mass, manage body fat, and decrease the risk of sustaining injuries. Examples of strength training involve activities that involve lifting weights or exerting effort against resistance in order to develop muscle.
Benefits: Engaging in certain strength training exercises solely using one’s own body weight allows for convenient home workouts. Examples of such bodyweight exercises include wall sits, squats, and push-ups.
One drawback is that you require specific equipment for certain activities. To expand your range of strength training, consider purchasing resistance bands, kettlebells, or dumbbells. Alternatively, you can opt for acquiring a gym membership.
2. Yoga
Yoga involves bodyweight resistance training and provides mental health benefits. Different forms of yoga are advantageous for a runner preparing for a marathon. Commencing your day with meditation can enhance your general mood and result in more enjoyable running sessions. What sets yoga apart is its flexibility – you can engage in it either at a studio or in the comfort of your own home. Furthermore, you have the option to practise it for as little as 10 minutes or as long as 90 minutes.
Yoga with Adriene is an excellent choice for beginners or individuals who are not yet at ease with practicing yoga in a studio. It serves as a wonderful home-based cross-training option for runners.
Yoga has various advantages such as being gentle on the body and promoting good mental health. Additionally, it aids in the loosening of tight muscles, including the calves, lower back, and hamstrings. Another benefit is that you can practice yoga from the convenience of your own home.
Downsides: There is a common belief among many individuals that flexibility is a prerequisite for engaging in yoga. However, it should be acknowledged that progress in this area requires time and regular practice, which ultimately results in enhanced range of motion and ultimately benefits running by increasing strength.
3. Cycling
Cycling is an excellent choice for runners who are looking for a low-impact activity. It can be particularly advantageous due to its emphasis on the muscles in the lower body, which are crucial for running. Opting to incorporate cycling into a cross-training routine is a fantastic way to strengthen these muscles.
One advantage is that cycling is a low-impact activity and it also targets muscles that are beneficial for running, in addition to the leg muscles.
Drawbacks: In order to partake in this activity, owning a bike is necessary. If you currently do not possess a bike, the cost of purchasing a new one can be significant. Locating a secure location for bike riding can also pose as a difficulty. However, keep in mind that a stationary bike can offer equal advantages for cross-training purposes.
4. Swimming
When it comes to cross-training, swimming is considered one of the options with the least impact. This is because being in the water allows you to strengthen your joints without exerting excessive strain on them.
When you experienced a stress fracture in your foot, you turned to swimming as a means to return to running. Swimming is considered the most effective cross-training activity for injured runners. However, it is important to consult with your doctor beforehand to ensure its suitability for you.
In addition to swimming, one can engage in aqua jogging, a form of running in water, to develop strength with minimal impact. Despite its apparent simplicity, aqua jogging poses a surprising level of difficulty.
One advantage of swimming is its low-impact nature, making it an ideal workout option. Additionally, it provides a refreshing way to stay cool during hot summer months. Moreover, when recovering from an injury, swimming is often the most advantageous form of training to transition back into running.
Drawbacks: An essential requirement is having access to water. Your personal preference for swimming might be in the ocean, a river, or a lake. The challenge lies in locating an appropriate swimming spot, which can hinder the initiation process.
5. Hiking
If you are looking for a serious endurance workout that has less impact on your muscles and bones, consider hiking. Adding hiking as a cross-training activity for runners can be advantageous for long-distance runners because it allows them to incorporate extended periods of time at moderate intensity levels into their training. Hiking can be particularly beneficial for trail runners as it increases their race-specific training volume.
Hiking, whether on a steep hill or a gradual slope, engages all the muscles in your legs, feet, core, and glutes in a similar way to running. It helps strengthen your glute muscles and trains you in activating them while ascending steep hills.
Hiking trains muscles and movement patterns that are often neglected in normal road running, which can irritate many runners’ knees. Additionally, the descent prepares your joints for the jostle of downhill running.
6. Elliptical/Ellipti-Go
The elliptical, also known as the arc-trainer, enables a low-impact motion resembling running. It provides a less challenging alternative to running while still preserving your fitness levels in case of injury. The main drawback associated with the elliptical is its location within a gym, resulting in perceived boredom.
You can choose between two options for an enjoyable workout: listening to a podcast or using an Ellipti-go outdoors. Whether you prefer the gym or the outdoor version, these elliptical workouts for runners can help you add variety and improve your fitness.
7. Pool running
The movements of aqua jogging, also known as pool running, closely resemble those of running on land, but there is a notable distinction: it does not involve bearing weight. Deepwater pool running, which involves not touching the bottom of the pool with your feet, is suitable for a wide range of injuries, including most stress fractures. However, it is important to consult your physiotherapist or doctor before engaging in this activity.
During pool running, it is desired to engage in a workout nearly every time to avoid the repetitiveness of being in the pool and to sustain an elevated heart rate. You can experiment with one of these pool running workouts.
8. Cross country skiing
Do you find it difficult to run during the winter months from November to March due to snow and ice covering the ground everywhere? Cross-country skiing offers a rigorous cardiovascular exercise that closely imitates the motions of running, while also introducing a more demanding aspect by engaging your upper body. If you are unable to run but can withstand weight-bearing activities, it is regarded as one of the most effective methods for preserving your running endurance throughout the winter season.
9. Core workout
The muscles that stabilize the body are essential for running marathons because they are the core muscles. It is important to note that the core includes more than just the abdominal muscles. Possessing well-defined abdominal muscles does not guarantee the strength and stability of the core muscles.
The core consists of the pelvic floor muscles, back muscles, internal obliques, transverse abdominis, and diaphragm.
Advantages: Home-based core exercises can be performed with minimal or no equipment needed.
A disadvantage is that you will encounter difficulty in executing proper form without knowledge or guidance from a coach.
How to incorporate cross – training for running into your training plan
Including cross-training in your running plan is not universally standardized. Certain runners choose to omit cross-training while others engage in it multiple times per week. Highly advanced runners might incorporate cross-training as a supplementary workout on a daily basis.
The frequency at which cross-training should occur relies on:
- Individual preference
- Schedule
- Injury risk/background
- Level of experience
Sample plans for cross-training.
- Injury-prone runner: three days run, two days cross-train, two days rest
- Outdoors enthusiast: four to five days run, one to two days outdoor bike or hike, one day rest
- Advanced marathoner: five to six days run, one to three days bike (some as double workouts) one day rest
- Triathlete: three days run, two to three days bike, one day swim, one day rest (some days as brick sessions)
