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Cross-Training for RunnersCross-training is an often discussed topic in the running community. There are as many runners as opinions it seems. In this section the following topics will be covered:
Types of cross training for runnersCross training is simply any kind of exercise which is not running. Examples of cardiovascular cross training : cycling, pool running, swimming, soccer, walking, rowing, aerobics, spinning. Examples of non-cardiovascular cross training: weigh lifting, core conditioning, pilates.
Specificity principleIn relation to cross-training many runners point out the specificity principle. The specificy principle : So when you want to become a better runner, then run. Want to become a better cyclist, then cycle. Don't mix and match, it says. And it can be argued that any training devoted to another activity than running, could better be replaced by running. Cross training can therefore never be better than running. For a runner.
The best, slightly funny argument against cross-training is the following:
Why do cross training then ?I agree with the specificity principle. When running training is replaced by cross-training, then you are not doing the maximum to become a better runner. Despite of all this I still see a place for cross training in 90 % of the runners training schedules. There are, after all, not many runners who are able to run 13 times a week. Who are elites or wanna-be-elites. For you, cross training can be a fun, healthy activity with a good chance of it paying off in the end as well. I’ll give you a few reasons why cross training is beneficial for you : Adding another running workout to your running schedule might be too taxing for you. Perhaps you have found out that certain mileage per week or a maximum of three running workouts per week is the maximum you can handle. Cross-training can then be THE possibility for you to exercise more and not fall victim to a nasty injury. Doing something else than running can be a true refresher. Of course, we run because we like to do it. But at times it is nice to do something else as well. Simple as that. Next to having great legs, you might want to work on that upper body as well. Might not make you a faster runner, but it will make you look better. And that is important as well ! It is certainly healthier and more fun than sitting on the couch with a bag of potato chips ! And despite of what the opponents say, I still believe that cross-training helps you, at least a bit, because it helps you get fitter.
Cross training routines I doBefore you read ahead, don’t do as I do. Well, better said : take a look at what I do, but don't necessarily copy me. Do whatever you like. Running is fun and your training schedule should reflect that. If that means only running for you, fine. If that means cross-training, please do. Below I’ll just show you some specific cross-training exercises I do which might inspire you : I have got a weak lower back. Whenever I get sick, whenever I don't sleep enough I immediately feel it in my lower back. It's my weak point for sure. Regular abdominal exercises help in reducing the stress on my back. I quite like sitting on the bike or the hometrainer now and then. There are different routines I do. I usually start with a ten minute warm-up and end with a ten minute cooling-down. In between I do the following :
Do short sprints of 400 metres (as fast as possible), alternated with one or two minutes recovery cycling. To work those upper legs I do the following : I stand on the pedals and cycle very slowly. I usually do a 1-2-3-4-5-4-3-2-1 workout; so first stand on the pedals one minute and cycle slowly, then two minutes, then three and so on. In between I do recoveries of one minute. Bit like interval running ; do intervals of 800 to 1.000 metres at a pace below your fastest effort, but which makes your legs heavy enough to feel it. Do one to two minute recoveries in between. It is my favourite sport next to running. I would not be the same person without soccer. Regardless of the running program I am doing, I need to play soccer ! I love tough mountain and bush walking. Again, it is one of those things that I regularly have to do. Since I have kids, my arms have definitely gotten stronger. They sure need their share of carrying... Well, if lifting children is no cross-training, then certainly having them must be. I love my kids, more than anything else, but they wear me out every single day of the week. It must be cross-training of the toughest kind ...;) And lately I added Pilates to my cross-training regime. An excerpt from my newsletter :
Do as much cross-training as you think you need. Not only to be a better runner necessarily. After all, variety is a good key to mental freshness ! Interested in more running training advice ? Subscribe to the Best Running Tips Newsletter or my site blog !
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