Cross-Training with Beginners Running Program

by Derek
(TX, USA)

I have just started the Beginners Running Program 3. I'm taking an exercise class at my local college in addition to the running program.

The days between my running days (M-W-F), I am doing a program that includes 45 minutes on an elliptical cross-trainer and a series of weight training exercises (T-Th-S).

Do you think these two training regimens are in conflict with each other?

Thanks

Answer by Dominique:

Hi,
Thanks for your question about cross-training and your beginners running program.

In principle, I don't think there is anything wrong with the approach you are taking. It is great to see you are exercising 6 days a week, which is more than I'd say 99% of the population is doing!

Let's cover off on a few things with regards to cross-training and strength training, as follows:

1. Benefits of cross-training
2. Benefits of strength training
3. Balancing out your exercise routine

The Benefits of Cross-Training

Cross-training, like what you are doing with the elliptical, can be incredibly beneficial. It helps reduce the risk of overuse injuries. When you only run, you continuously strain the same muscles, joints, and ligaments. By adding variety through elliptical training, you give those running-specific muscles a break while still getting a good cardiovascular workout.

Different exercises work different muscle groups. Running, the elliptical, a stationary bike, they all have a heavy focus on your legs. But in slightly different ways, which leads to more balanced muscle developemnt, making you a stronger, more well-rounded athlete. When multiple muscle groups are strong, your overall performance improves, and your risk of injury decreases.

I also refer to my Cross-Training for Runners page for more information.

The Benefits of Strength Training

When you have been around this website and my newsletter you'll know that I am a pretty big fan of strength training. Lifting weights or performing bodyweight exercises can be great resilience builders. Simply put: lifting weights get you stronger and that means less injury risk. Strong muscles also help stabilize your joints, which is crucial for preventing injuries, particularly in the knees and ankles which are heavily used in running. Additionally, strength training helps maintain bone density. Strong bones contribute to a strong, supportive structure for your body, reducing the risk of fractures and osteoporosis.

When you do strength training, like with running or any other form of exercise, the way to keep on improving is to keep on challenging yourself. Increase the weight as you get stronger. Lifting heavy weights is challenging, but very beneficial and rewarding.

Also check out my Strength Training for Runners page.

Balancing Out Your Exercise Routine

Training six days a week is great. You asked if the approaches are in conflict with each other. I don't think so. There are great benefits to cross-training and strength training as described. You just need to make sure that you are not overdoing it. When you find yourself getting worn out / tired due to your exercise or when you are experiencing pains you normally don't have, then I'd suggest you take an extra rest day.

At the moment you have only just started to run. You are only covering short distances. So this may not be a big issue yet. But I can imagine somewhere down the line, when you start running 30-60 minutes in a session, the exercise might become a little too much. Maybe not. A lot of it depends on how intense the running and the cross-training is. Is your cross-training a type of HIIT class? Then the risk of the amount of exercise you do backfiring is greater. How much stress do you have in your life? Do you get a good amount of sleep (7-8 hours) per night? All these factors can impact on how well you recover and whether you will experience excessive tiredness or injury.

At all times, you just need to listen to your body and learn to read the signals. Recovery is just as important as the workouts themselves. Adequate rest allows your muscles to repair and grow stronger.

In wrapping up, it looks like you have a great plan that includes both cardio and strength training. As long as you don’t feel overly tired and can maintain the quality of your running workouts, this combined approach is very robust. You'll not only likely see improvements in your running but also in your overall fitness and strength. Keep listening to your body, be mindful of your rest, and continue enjoying your fitness journey!

Good luck with your training and enjoy your new running program!

Kind regards,
Dominique