The Benefits of Cross Training (for the Runner)

Many of us runners are reluctant to cross train (yes, I include myself in this) – when running’s going well, why would you want to do anything else, right?  However, as I am continuing to reluctantly learn, there are many benefits to cross training that can not only support, but also improve your running. Sometimes it’s good to mix it up…

Benefits:

1. Injury prevention
2. Improved overall body conditioning
3. Increased leanness
4. Decreased exercise boredom
5. Ability to train through injury

Types of Exercises to Consider:

1. Cycling: increased cardiovascular output and strength benefits
2. Resistance training: Improved running economy, reduced heart rates while running, improved endurance, protection from injury
3. Soccer: Similar to prolonged interval workout, combines jogging, sprinting and walking. Many of the top Kenyan runners were originally great soccer players
4. Deep water running: Good for preserving running ability when unable to run due to injury (but boring, bring friends!)
5. Stair climbing: Good quad strength builder, helps hill running
6. Cross country skiing: Excellent cardiovascular workout without impact
7. Yoga, pilates, flexibility and core strengthening

Rules to Remember:

1. Start cross training exercises as you would a running program – work in to time and distance gradually
2. Don’t add too many activities to an already tough schedule. At least initially, it is better to substitute an activity rather than add to it
3. Avoid activities that will aggravate running injuries. i.e don’t walk for hours with a plantar fascia tissue, try to swim instead
4. Don’t forget to REST. Rest is one of the most important components to any program to help you prevent injury and perform better

Good General Core Exercises:

1. Plank: On elbows and toes, keep back straight, contract your core muscles. Variations include putting your elbows on a ball, lifting one leg.  Can also try the more difficult side plank by lying on your side and pushing yourself up
2. Dead bug exercises: Lie on your back with knees bent to 90 degrees and arms straight up in the air. Contract your core.  Lift one left off the floor and bring opposite arm backwards.  Switch leg and arm.  Variations include starting with hips bent to 90 degrees and knees bent to 90 degrees then straightening one leg while opposite arm goes back

Good Stretches to Perform Daily:

1. Calves
2. Hip Flexors
3. Hamstrings
4. Gluteals

Enjoy!