Cross training for runners

So, do runners need to do cross-training? The easy answer is no, runners don’t need to do cross-training. However, cross-training does have some very distinct advantages, the main one being able to increase your training “mileage” without pounding the joints that comes with running and avoiding over-use injuries. 

So what cross-training should you do? There are numerous types of cross-training you can do, but the one you choose should complement your running training, add some aerobic/anaerobic conditioning to your program and not open you up to injury (therefore avoid sports that have no relevance to running, like rugby or football, where there is no carry over to running and also opens you up to potential injury through physical contact and the short, sharp changes in direction required in these sports). 

Here are my top 5 cross-training activities (in no particular order):

Cycling:

Road cycling, mountain biking and spin classes all have cross over to running. The beauty of cycling is that it is non-impact (less potential for injury) and uses a similar muscular pattern to running, therefore can supplement your aerobic training in a very time-efficient manner. Also the variety between road, mountain and indoor biking adds different stimulus to your training program which keeps your training exciting. 

Cross-trainer/Elliptical:

The cross-trainer/elliptical machine provides a great low impact, full body workout. The smooth action of the machine aids injury prevention and injury recovery, whilst the addition of being able to use a backwards motion targets slightly different muscle groups, thus hitting the smaller supporting muscles. The programmable nature of the cross-trainer/elliptical machine also allows the user to match the training session to their needs, varying from an easy flat session to a demanding hill repeat session.  

Swimming:

Swimming is a great non-impact exercise, working on your strength, endurance and flexibility. It mainly targets your upper body, but when done correctly it works your legs and core muscles very effectively too. Like the cross-trainer/elliptical machine, swimming is a very good tool for injury prevention and injury recovery.

Aqua-jogging:

Aqua-jogging is another non-impact exercise. For those who aren’t too familiar with aqua-jogging, you put a floatation belt (an aqua-jogger) around your waist and “run” through the water in an upright manner. You should remain tall (do not hunch over) and move your arms and legs forwards and backwards in a running motion. You should try to keep a fairly high cadence (fast arm and leg movements) to propel yourself forwards in the swimming pool, however you can control the effort level to match your training needs. You can keep a steady continuous effort or add in faster high intensity efforts for variety, with little or no chance of injury.

Strength training:

I love strength training for runners. I absolutely believe that strength underpins endurance, there’s no point in having an amazing “engine” (heart and lungs) if you have a weak “chassis” (body structure), therefore exercises that increase running functional strength should be targeted. Now for the science part, most runners (and many coaches) believe that runners should lift a light weight many times to build endurance, however many studies have shown this to be false. The new viewpoint is that the runner should lift heavy weights to build strength; allowing the runner to generate more power or force quickly (into the ground) and also making the runner strong enough to resist over-use injuries.  Some of the exercises to be considered should be squats, deadlifts, lunges, pull ups, presses and rows; and if you’re doing theses exercises correctly, you’ll be working the core muscles at the same time, bonus!

Adding some cross-training into running program can be very beneficial, bringing your running to the next level. But beware that the cross-training doesn’t get in the way or take over from your running. To run fast, you need to run; you need those miles in the bank to build your endurance. Cross-training is great, but use it to complement your running training, not replace it!