Are you a dedicated runner striving to improve your performance? If so, it’s time to explore the world of cross training exercises for runners. You might be surprised to discover that, sometimes, running less and diversifying your training can lead to significant improvements. In fact, research shows that incorporating cross training into your routine can help runners enhance their pace and VO2 max.
A relevant study published in 2013 in the Journal of Strength and Conditioning Research investigated the effects of cross-training on running performance. The researchers found that incorporating cycling as a cross-training exercise led to improvements in running economy, VO2 max, and time to exhaustion among the study participants. This study highlights the potential benefits of cross-training exercises for runners in enhancing their overall performance.
In this comprehensive guide, we’ll delve into the ins and outs of cross training exercises for runners. We’ll discuss the benefits of cross training, the best exercises to include in your routine, and how to seamlessly integrate these activities into your training plan. By the end of this article, you’ll be ready to revolutionize your running regimen and unleash your true potential as a runner.
What is cross training for runners?
Cross training refers to incorporating a variety of exercises and activities into your workout routine, in addition to running. The idea is to engage different muscle groups and improve your overall fitness, thereby enhancing your running performance. Cross training can include activities such as swimming, cycling, strength training, and hiking or walking.
What Are The Benefits Of Cross Training For Runners?
Cross training comes with a plethora of benefits for runners. It helps in building a stronger cardiovascular system, increases flexibility, and aids in injury prevention. Moreover, it breaks the monotony of running and keeps you mentally fresh and motivated.
Cross training helps avoid injury
One of the main advantages of cross training is that it helps prevent overuse injuries. By engaging in various activities, you can avoid putting too much stress on the same muscles and joints that you use while running. This reduces the risk of injuries, such as stress fractures, shin splints, and runner’s knee.
What Are The Best Cross Training Exercises For Runners?
Let’s explore some of the best cross training exercises for runners and how they can benefit your performance.
1) Cycling
Cycling is an excellent low-impact exercise that complements running. It helps to build strength in your quadriceps, hamstrings, and glutes, which are essential for maintaining your running form. One study found that cyclists had an average heart rate of 125 bpm during a low-intensity workout, which is ideal for targeting zone 2. Cycling allows you to maintain a consistent heart rate more efficiently than running, enabling you to build your aerobic base without overexerting yourself.
2) Swimming
Swimming is a full-body, non-weight bearing exercise that helps to improve your cardiovascular fitness, strength, and flexibility. It is a fantastic way to give your joints a break from the impact of running while still working on your endurance and overall fitness.
3) Strength training
Strength training is vital for runners to build a strong foundation and prevent injuries. Exercises like lunges, squats, and deadlifts can help to strengthen your lower body, while planks and push-ups work on your core and upper body strength. Incorporating strength training into your routine can improve your running form and efficiency, ultimately leading to better performance.
4) Hiking or walking
Hiking and walking are low-impact activities that are perfect for active recovery days. They help to maintain your aerobic fitness and promote blood flow to your muscles, which aids in recovery. Additionally, they provide a great opportunity to enjoy nature and destress from your daily routine.
How do I fit cross training into my plan?
Here’s a sample 7-day plan that includes three runs, two cross training sessions, and two rest days:
- Monday: Easy run
- Tuesday: Strength training
- Wednesday: Rest day
- Thursday: Tempo run
- Friday: Cycling or swimming
- Saturday: Rest day
- Sunday: Long run
Remember to listen to your body and adjust the plan as needed. You can experiment with different cross training exercises and find what works best for you.
YouTube channels that we suggest:
- Global Cycling Network (GCN): This channel is a treasure trove of cycling knowledge, featuring training tips, bike maintenance how-tos, and other cycling-related content. It’s perfect for runners eager to explore cycling as a cross training option.
- The Running Channel: A must-visit channel for running enthusiasts, The Running Channel covers everything from technique improvement to race day prep. You’ll also find useful advice on incorporating cross training into your running routine.
- Breathe and Flow: Focusing on yoga and mindfulness, Breathe and Flow offers yoga classes, breathing exercises, and guided meditations. These practices can complement your running and cross training regimen by enhancing flexibility, strength, and mental focus.
