Cross Training Will Improve Your Run Times
Sore ankles, knees, and hips are part of the territory when you want to be a competitive runner. Nothing can prevent ALL small aches and pains. They have to be managed with good running training, and sometimes you just need a break from pounding the pavement every day.
Cross training, as the term is traditionally used in the running community, refers to various athletic activities besides running that give the body a break from the sport of distance running while still providing some sort of physical stimulus. It’s a vague term. Cross training is literally anything that isn’t running, so there are infinite options.
If you want to be a good runner, all your training should focus on improving your running. That doesn’t mean it will all directly make you run faster or further. Some of your training will focus on improving other abilities that support your running, or maintain general fitness after an injury. But the ultimate goal is always improved running performance. If you can’t answer the question “how does this activity support or improve my running?”, either do it solely because you enjoy it or ditch it. There are better ways to spend your time.
Here are some options that I think have merit for runners.
Lifting weights
The first blog in this series outlines how I would set up strength training for a runner – here’s that post. If you aren’t doing any strength training, learn the barbell lifts and start now. It will benefit you immensely. Here’s how I would set up core training for runners.
Rucking or Hiking
I don’t see this option used much outside tactical populations, and it’s a shame. Rucking is just a fast walk under load. You can wear a weighted vest or carry a weighted backpack. I prefer a vest because it distributes the load more evenly across the upper body, but either option is fine.
Start with 5-10% of your bodyweight in the vest or backpack and work up from there. My bodyweight hovers around 200lbs and I usually train with a 40-60lb vest. I’ve gone as heavy as 90lbs, but I don’t think that’s necessary unless you’re training for a specific event that involves carrying that much. Use a heart-rate monitor and train at a similar heart rate as you would use during your long run. This isn’t a leisurely stroll.
Several years ago, when I was training for the police academy, I was running a lot (for me) and developed some ankle pain. Rather than let the pain sideline me, I continued to run my intervals as normal. I replaced my long run each week with a ruck, carrying a 60lb vest for approximately the same amount of time that it would take me to run 6-8 miles or whatever I was scheduled to do. For example, I’d ruck 4 miles instead of running 6, since both would take me approximately an hour. This allowed my ankle to heal for several weeks. When running for long distance no longer caused pain, I was able to jump right back in to my running program with zero loss in running fitness. I believe this is because rucking is similar enough to running to maintain some specific fitness, but much lower impact, which allowed my ankle to heal.
Hiking is also useful for the same reason, but is location-dependent. If you have access to good hiking trails, use them.
Cycling
If you’re a triathlete, you already do this. Cycling is good to maintain general aerobic fitness, but not great for maintaining specific adaptations to running. It’s better than nothing, and does give your joints a nice break, but don’t spend a ton of time cycling if your primary goal is running. This is best used for a few weeks after a major race to allow the body to heal from your previous training.
Aqua Jogging
I’ve used this for rehab purposes after overuse injury. That’s about all this is good for. While it “works the legs,” it’s non-weight bearing, which makes it very non-specific and unlikely to help your running. It may feel difficult, but it’s nearly impossible to get your heart rate as high as it would be at a similar perceived intensity of running.
Yoga
Being “flexible” or “mobile” doesn’t prevent injuries or improve performance by itself. That doesn’t mean yoga is useless. I’ve found yoga, specifically yoga for relaxation, to be extremely beneficial for reducing the mental stress of training. Spending 10-15 minutes a day working through some slow poses does wonders for inducing relaxation. I’m not a yoga guy. I watch Youtube videos. Find someone you like and trust to help you with this aspect of training, or just watch Youtube like me.
Brazilian Jiu Jitsu/Martial Arts
My inner cop couldn’t leave this out. Martial arts will benefit your general fitness, but the skills you learn will also be useful for self defense. There are some evil people out there and running alone is not a particularly safe activity. If you want something to do that isn’t running and don’t have a race coming up, consider taking some basic BJJ classes to not only stay in shape, but learn some potentially life-saving skills.
Balancing your cross training with your running can be tough if you’re new to fitness programming. If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me