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Cross Training for Runners

Coach Chris
9/06 

First, a little personal background for context.  I've been a swimmer and runner for almost 20 years.  I ran XC and Track and swam in High School and College.  I completed my first triathlon around 1990. 

As a pure runner I always felt I was on the brink of an injury (or was actually injured). I became a serious triathlete after finishing my undergrad degree in 2001.  Results:  I’ve been much, much healthier.  Very few injuries.  Less burnout.   I’ve only gotten about 10-15% slower in terms of pure running times- this is with about 1/3 of the running mileage I did in College.

There are some lessons to be learned for pure runners about cross training from my personal experiences. 

What is Cross-Training? 

Any form of exercise that allows you to use slightly different muscles than you use in your primary sport. 

Why Cross Train?

  1. Reduce the risk of injury- most cross training is very low impact.
  2. Recover from a running injury
  3. Develop better all-around fitness
  4. #1 Reason: Variety is good!  Keeps you from getting bored with the same workouts (best reason to cross train in my opinion)

 Types of Cross Training: 

Best for Running:

 #1 Pool Running! (don’t use a flotation belt)

Cycling

XC skiing

Rollerblading

Swimming

Weight lifting

Yoga

Pilates

 Less Benefit:

Stop and go sports:

Soccer

Basketball

Tennis

 Gardening, Yard work, etc

Walking/hiking

 Quasi Cross Training (not really cross-training since it works mostly the same muscle groups):

Trail Running

Treadmill Training

Sand Running

 Chris’s Cross Training Rules:

Use X-training only a substitute for “junk” miles.  Do not substitute x-training for essential running workouts -for example a long run or interval session- unless you are injured.  Also don’t just add cross-training on top of a full running schedule: instead use X-training as a substitute for those easy days.

 Add cross training to your schedule gradually.  Just because you can run for an hour doesn’t mean you should swim for an hour your first time in the pool.

Keep the heart rate high.  This is the key to effective cross-training and much harder to do  than it sounds.

 Use cross training for recovery!  Instead of a day off after a hard workout or race- try light cross training- you will actually recover better. 

If you are new to running limit your cross training to one, maybe 2 days a week.  Cross training is actually more beneficial to experienced runners who have already developed a good base of running-specific fitness. 

Go longer- Compared to running; cycling, swimming and pool running are very low impact.  You can extend the length of your workouts without increasing the risk of injury. 

Mix up your schedule: don’t always cross train on the same day.   

Make small changes: Take the stairs, park further away, stretch or use resistance bands at work, walk more 

If you find you enjoy cross training enter a duathlon or the ultimate cross training event- a triathlon!