Cross Training for Runners

Conventional wisdom says all training is specific; you improve the skills you practice. But no matter what the sport, most experts agree that athletes and fitness enthusiasts should cross train. Cross training, the use of a different method of training to your normal activity, has been around for years.

The goal of most athletes including runners is to become stronger, improve performance, and avoid injuries. Most runners are always searching for ways to increase their speed and endurance for racing. It is difficult to achieve all of these goals by training in one sport alone; 'cross-training' can add the missing link. Cross training refers to any form of training that differs from running activity. It therefore includes gym training (resistance training), swimming, aerobics, spinning, rowing, elliptical training and cycling.

The benefits of cross training are subtle but can really enhance your performance and give an edge on race day. Listed below are just a few of the benefits that you'll reap:

• Prevent Injuries: For most running athletes who cross train, the principal reason they cite for their alternative exercise is injury prevention. Cross Training gives your primary muscles a chance to rest and recuperate. Running less and spending the time saved on other sports reduces the risk of the impact injuries associated with running. Cross-training can then be the possibility for you to exercise more and not fall victim to a nasty injury.

• Recovery: Rest remains essential to maintaining optimal fitness; however, a light active recovery workout when performed in the first two hours following a workout enables the athlete to achieve a significantly better recovery than simple resting. Cross training also offers a means to stay in shape while recovering from injury.

• Increase Strength: Running is not only very taxing on the muscles but it is also a high impact activity which means the joints are subject to pounding on a regular basis. Cross training adds generalized strength to your leg muscles. As a result, fewer muscle cells need to be activated when you run at your usual race intensity. Also, cross training helps strengthen your non-running muscles and rests your running muscles.

• Flexibility: Muscle rigidity occurs because runners invariably train themselves to perform specific actions over and over again and their focus is on external technique. Flexibility exercises like swimming will keep them supple. Cross training creates a balance within your muscle groups and gives you stability and flexibility.

• Add Variety: It adds variety to your training and decreases the chance of burnout or getting bored with running. Doing something else than running can be a true refresher. Cross training exercises introduces variety, rejuvenating motivation and sustaining cardiovascular fitness as well as enhancing muscle strength.

• Increases Running Efficiency: Cross training permits more time, not less, to be spent working out, but on workouts which will enhance cardiovascular fitness without injuring joints and shredding muscle fibers. A study suggested that the female runners (training for 20 miles a week) who included weight training program three times a week for 10 weeks, used around 4 percent less oxygen at the fastest pace.

When should you Cross-Train?

Intense cross-training for an hour can elicit the same aerobic benefits as a eight kilometer training run. In general, try to supplement your 3-4 days of running with 2-3 days of cross-training if you are a recreational runner. However, if you are a competitive runner running 4-6 days a week, try to substitute a low-intensity cross-training workout for an easy run or a rest day on 1-2 days a week. For example: Runners should maintain their usual running schedules and add two 30-minute cycling workout per week. You can substitute 25 to 30 percent of your weekly "mileage" with cross-training.

You may need to cross-train more frequently to maintain your fitness levels if you are dealing with an injury and cannot run. Consult your doctor on what activities are best for your specific injury.

Which activities should I do?

You can do numerous activities like:

• Cycling: Cycling is a great low-impact exercise to boost your cardiovascular fitness and strength. It exercises the muscle groups such as quadriceps and shins, and strengthens the connective tissue of the knee, hip, and ankle regions, thus reducing the risk of injury.

• Swimming: Swimming is one of the best cross-training activities because it gives a break to your joints which take a lot of stress during running. Swimming enables you to build muscular strength and endurance while improving flexibility. It provides an excellent upper body workout while giving your fatigued leg muscles a breather. It is especially recommended for people who are prone to running injuries or are recovering from an injury.

• Rowing Machine: It is another cardiovascular, low-impact activity that provides a great work-out to the major muscle groups in your thighs, hips, buttocks, lower and upper back and shoulders. This increases over all fitness levels which translates to better running performance. Make sure you learn the proper rowing technique to maximize the benefits.

• Elliptical Trainer: These machines provide a great total body cardio-vascular workout. They are especially good for all the major muscles in the legs.

• Strength Training: Strength training or weight training allows you to improve the strength in your running muscles along with strengthening the upper body which doesn't get enough workout while running. It is also an excellent way to strengthen your core, which helps you avoid fatigue and maintain your form while running.

• Walking: Walking is a good activity when you are recovering from a long run or speed workout. Speed walking is a great rehabilitation activity to maintain cardiovascular fitness while you're recovering from certain injuries (if you are able to walk pain-free).

A lack of cross training can lead to injuries from over-use and muscle imbalance. Whatever your fitness goal might be, it is safe to say that well-rounded strength and endurance training of the lower body, upper body, and trunk is the ticket to better performance and injury prevention.