As
a runner I used to think that I ‘only’ had to keep running and I would improve.
After being side-lined with several injuries that were eventually put down to
over-training, I am now a huge believer that every runner should cross-train.
It doesn’t matter if you’re a beginner, or a professional athlete.
Cross-training has so many benefits both physically and mentally and is now an
essential part of my training program.
What
is cross training?
Cross-training
is when a runner does another form of fitness to help with their running. This
can be cycling, swimming, strength training, gym work or fitness classes.
Here
are my top 5 reasons why every runner should cross-train:
1. Mental Stimulation
Running
can be quite monotonous for some people. Whilst it is my thinking and mediation
time, many people find it boring. Cross-training such as cycling is more social
than running so you can maintain your enthusiasm and focus for the event you
are training for by breaking up the routine. Running can often be a solitude
sport whereas hitting the gym or attending classes can sometimes bring new social connections.
2. Builds Strength and
flexibility
Strength
exercises that use your own body weight are invaluable for runners. These
workouts will increase core-strength which will make you a more efficient
runner. Studies have also shown that by introducing plyometric exercises into
your weekly routine, your speed and efficiency increases compared to control
groups that don’t change their training regime.
Runners
will often have tight hip flexors and yoga is the perfect answer to improve
flexibility in this area.
3. Increases overall fitness
Cross-training
can increase cardiovascular and muscular fitness. Swimming is a wonderful way
to increase cardiovascular fitness without loading the joints. This therefore
minimises your injury risk also.
4. Speed
A
2015 study published in the Journal of Strength and Conditioning Research
showed that high intensity interval training (HIIT) on a bike, with minimal
rest improved running speed. This was also only during a two week period so
imagine what a longer period of cross-training could achieve.
5. Injury prevention
Runners
build up strength in certain muscles only and injuries tend to occur in the
same areas.
Cycling,
whether out on the roads, in the bush or in a spin class at the gym is perfect
for cross-training. It is low impact and non-weight bearing. It also works more
on strengthening the quads whilst running is more focused on calves and
hamstrings. The biggest benefit for runners is to aim to cycle at a
cadence of about 80-100rpm.
Cross-training
will allow you to exercise more frequently and for longer periods without overloading
vulnerable areas, particularly knees, hips and back.
6. Improve recovery
If
you do get injured, cross-training will allow you to maintain your fitness
whilst being able to heal your injury also. For example, water running is also
a great work-out and a wonderful way to give your joints a break. The
reason I took up cycling was because I suffered stress fractures (from
over-running) and still wanted to maintain my fitness. I didn’t even own a bike
before I got injured and now can’t imagine not owning one.
I
hope that this shows you enough evidence and convinces you to vary your
routine. You never know; may also find another sport that you like too!
Melanie
Eager
