Cross Training For Runners

A Recipe for Efficient Running

Nutrition and hydration play a significant role in achieving optimal performance for runners. Complex carbohydrates rather than simple sugars, probiotics, high fiber, high protein and low fat foods are all crucial components in successful running. Those who run longer distances often use protein powder preparations or a meal replacement powder shortly before training or racing, as these are easier to digest than rich meals prior to a run. As well as sufficient hydration, regular runners frequently supplement their diets with antioxidants and a premium multivitamin supplement to assist in maintaining energy levels and tissue repair. But, of course, diet alone, important as it is, is not sufficient. It may surprise many runners to discover that running alone is not the primary form of exercise. Evidence is accumulating that running performance can be substantially improved by cross training - augmenting one's running performance by means of different sports or exercise programs in addition to pounding the road or the trail.

Cross Training and Injury Prevention

For most running athletes who cross train, the principal reason they cite for their alternative exercise is injury prevention. There are many other benefits, but it is worth exploring how cross training can assist in preventing injuries. As veteran runners are aware, most of the injuries they find themselves nursing are caused by overuse and wear and tear. Rather than considering these as inevitabilities however, a better strategy is to consider their causes and see if there are practical remedies and preventative strategies.

Many overuse injuries are caused by the runner's failure to allow adequate recovery periods between workouts; fatigued, strained or damaged tissue needs time to heal, repair and recover. Many athletes fear that resting will lead to a diminution in fitness, which is simply not the case. Cross training can remove the strain from the joints and muscles which have been placed under duress during the run and maintain cardiovascular fitness, as well as increasing the strength of core muscles in the back and abdomen - crucial for maintaining correct posture and minimizing further injury. Runners can also use cross training to strengthen their quadriceps and loosen their hamstrings - muscular imbalances in these groups frequently result in overuse injury. Weight-training or swimming are both superb ways of relieving sore joints while building strength and flexibility, while sustaining peak fitness and protecting the body from the impact wear and tear resulting from running-only workouts.

Cross Training and Injury Recovery

To stay on the theme of injury a bit longer: cross training can be immensely valuable in recovering from injury. Some injuries require abstinence from running if there is to be any chance of recovery; cross training can sustain fitness and actively help the injured tissue to recover. This is where running-relevant exercises and equipment can come into their own. Water running, the cardiovascular workout delivered by the elliptical machine (which works upper and lower body using running movement without the impact) and inline skating are excellent substitutes for running.

Enhancing Efficiency

There are several other benefits to bear in mind as well. Perhaps the most attractive to runners is that cross training helps increase running speed by increasing strength and efficiency. Cross training permits more time, not less, to be spent working out, but on workouts which will enhance cardiovascular fitness without injuring joints and shredding muscle fibers. The result is that the individual is in better physical shape for a race than would be possible with running-only workouts.

Mobilizing Motivation

Another consideration is the positive motivating effects of cross training. Runners run because they love it; but most will admit that there are times when the same routines, the same roads and trails, can become a little dull. Going for a run feeling bored or resentful is unlikely to assist the athlete in getting the maximum benefit from the workout. Supplementing running with alternative cross training exercises introduces variety, rejuvenating motivation and sustaining cardiovascular fitness as well as enhancing muscle strength.

Active Recovery

A further point to consider is the significant role of active recovery exercise after a run. This is not to advocate a total abolition of rest periods following a run. Rest remains essential to maintaining optimal fitness; however, a light active recovery workout when performed in the first two hours following a workout enables the athlete to achieve a significantly better recovery than simple resting.

Fitness During the Off-season

For many runners, the off-season period poses particular difficulties. To run or not to run - that is the question! Running without recovery and rest can be counterproductive, leading to an appreciably worse general performance next season, not a better one. Off-season is where enhanced cross training can really come into its own. This does not imply a complete cessation of running, but it can allow total rest followed by hockey, basketball, swimming, elliptical training, cycling, weights, yoga, even martial arts. Any of these (or a combination of several) can allow the body to recover from last season's overuse injuries and maintain peak fitness.

The Verdict

There is an immense range of cross training options to choose from and it is important to re-emphasize that they are not intended to replace running as the key workout but to supplement and enhance it. But runners who wish to prevent injury or recover adequately from an existing injury, or who want to enhance their motivation to train, or to boost their efficiency and speed at running, should start cross raining without further delay.

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