Cross Training For Runners

 In order to remain competitive and keep your fitness levels up, during the off peak season, it might be worth looking at cross training for three or four months of the year. It is during the non-competitive season that a majority of athletes see this as a time for relaxing, and not being able to engage the necessary enthusiasm to carry on with their winter training schedules.

There are many competitive runners and cyclists that leave their training requirements, right to the last minute before entering races that are due to start at the beginning of February. By this time, there isn’t much in the way of training that can be done, as they have left the winter training cycle too long, for it to have any significant benefits on their racing abilities.

Cross-training can offer the competitive runner an enormous amount of benefits both physically and mentally during training. However, if all you want to do is run then carry on, however, you only have to look at the performance of a triathlete to understand why cross-training works.

This type of training can offer the runner an improvement in their endurance and muscular fitness. It is this type of improvement that can help you to achieve your running goals, in a controlled manner without the risk of injury to yourself. There isn’t a single sporting activity that promotes fitness in all areas of the body – therefore combining different activities brings more value to the training. For example, running improves the muscles in the back of your legs, and cycling does the opposite. Once you have a structured training programme of combining these sports together, you have achieved a total fitness schedule that trains the different muscles.

As a general rule, you should begin such a program slowly and cross-train every other day, in order for your body to get use to an additional aerobic exercise and to allow full recovery. You should aim to start with about 20-30 minutes of exercise per day, and not increase this by any more than 10 minutes per week. You should be aware that any sudden increase in mileage or time, of your new chosen exercise will only lead to extreme soreness and injury, therefore, a cautious and gradual approach is needed.

During cross-training you should aim to exercise at the same intensity levels, as you do with your running. If you wear a heart-rate monitor this is even better, ensuring that you stay within your limits. If you choose to incorporate cycling into your schedule, then you should aim to increase these sessions gradually, with an eventual goal of cycling more than you run.  The reason for this, is because when you are running, your legs and muscles take a constant pounding from the roads and pavement, and therefore you should be looking for ways to reduce this, and avoiding injury. Cycling on the other hand, is a less contact sport and you have a smooth pedalling action, therefore your legs and muscles do not get the same pounding as when you run.

Cross Training Methods

Whichever chosen sporting activity you choose, there are many options that are available to you. Three of the best cross-training activities are cycling, swimming and rowing.

Cycling – This sporting activity complements running, since cycling improves the muscles that running doesn’t mainly the quads and shin areas. If you decide to ride outside, you will notice the ease at which you ride along, however, there are times when you will have to push yourself up those hills, and then relax when you descend the other side. As a general rule 3 miles of cycling is equivalent to 1 mile of running, and you should think about this carefully before venturing outside. I would recommend 4 miles of cycling to be sufficient for most runners, at a moderate pace. If you have a computer mounted on your handlebars, then I would recommend trying to keep the speed at around 18-20mph, in order to fully benefit from the ride. You should also consider your stride rate, whilst you are running and try to achieve this with your cycling. A good guide would be to ride your bike at 90rpm, which is the standard rate for most cyclists. You should aim to spin slightly lower gears in order to keep your legs supple, rather than pushing bigger gears. Ensure that your saddle is at the correct height before setting off. As a general rule, when standing at the side of your bike, your saddle should be level or a little lower than your hip. Lastly, ease into your cycling and try to avoid pushing yourself too hard during the early days.

Rowing – Whether you are rowing indoors at the gym or outdoors, this activity offers excellent aerobic fitness. Rowing works the upper and lower body, and can be very strenuous, although offering an excellent winter workout. You should be aware that your back needs to be kept straight at all times, avoiding the need to lean too far back,  in order to avoid injury. You should allow your legs, arms, and shoulders do all the work. You should aim for at least 20 minutes, and keep to a minimum of 28-30 strokes per minute, in order to enjoy the full benefits of the workout.

Swimming – This type of exercise really strengthens your upper body, which running doesn’t. The relaxing motion of the water helps to recover sore muscles from running. Swimming can offer a no-impact workout, whilst improving your upper body strength. One of the keys to swimming is to concentrate on your breathing, with a nice slow easy movement through the water. The first thing you will notice will be your heart rate increases quite considerably during this activity. Swimming trains you to concentrate not only on your stroke but also your breathing. You should try to alternate different strokes as you complete each length of the pool.

Whatever additional sporting activity you decide to incorporate into your program, you should enjoy what you are doing, and at the same time adding value to your training sessions.