Running is awesome. Nothing beats clipping along on a trail or path, feeling strong and free.
But runners know all too well - injuries happen. And they're the worst. It's estimated that 50% of runners sustain an injury in any given year.
But what if there was a way to help prevent those pesky injuries? A way to make your body more resilient, so you can rack up the miles injury-free?
Well, there just might be - cross-training. Let’s see how mixing up your workouts could help you out!
Why Cross-Train?
Cross-training simply means doing other activities outside your main sport. For us runners, that's generally low-impact stuff like cycling, swimming, yoga, strength training.
You get the idea.
Now, why add cross-training to your routine? Two words - injury prevention. Here's the deal:
Running has a repetitive nature that can wear your body down over time if you're not careful. Pounding the pavement day after day works your muscles and joints in very specific ways.
This can lead to overuse injuries in areas like your knees, ankles, hips, and feet if your body is out of balance. But cross-training varies your movement patterns and strengthens those at-risk areas.
It works your body in new ways to develop balanced fitness and prevent injuries down the road. Pretty cool, right?
But wait, there's more!
Cross-training also maintains cardio fitness on non-run days, provides mental breaks from daily running, and improves muscle control and mobility. When it comes to staying injury-free, cross-training is clutch.
Aim for 1-3 sessions per week to reap the benefits. Trust me, your body will thank you later.
The Best Cross-Training Activities for Runners
Now let's explore some of the top cross-training activities runners should incorporate:
Strength Training
Prioritize strength training 2-3 times a week. Focus on major running muscle groups like your hips, booty, legs, and core. Squats, deadlifts, and lunges are your new best friends. Dumbbells, kettlebells, resistance bands, or machines at the gym all work. Bottom line - strengthen those running muscles!
Yoga
My achy, tight runner muscles scream for yoga. Hit the studio 1-2 times a week to improve mobility, flexibility, balance, and muscle control. It also enhances mind-body awareness for better running form. The perfect antidote to our repetitive sport.
Cycling
Cycling is tops on my cross-training list. It allows me to maintain aerobic fitness while giving my running legs a break from impact. I aim for 45-90 minutes of spinning 1-2 times per week. And cycling outside is even more fun!
Swimming
An easy, refreshing cross-training choice, swimming works your whole body with zero impact. It builds upper body and core strength to balance out running. Try to log 30-45 minutes in the pool 1-2 times a week.
Rowing
Rowing machines are killer cardio that also strengthen your legs and core. The smooth gliding motion improves mobility without the high impact of running. Go for 20-30 minutes on the rower 1-2 times per week. Talk about a full-body burner!
Sample Cross-Training Plans
Need some guidance for how to fit cross-training into your running routine? Here are a couple sample weekly plans:
Beginner (30-40 mpw running)
Monday: 30-minute strength training
Tuesday: 45-minute run
Wednesday: 30-minute run + 30-minute yoga
Thursday: 45-minute run
Friday: Rest
Saturday: Long 60-minute run
Sunday: 30-minute swim
Advanced (50-70 mpw running)
Monday: 45-minute run + 30-minute strength training
Tuesday: 60-minute bike ride
Wednesday: 45-minute run
Thursday: 30-minute run + 30-minute yoga
Friday: 45-minute run
Saturday: Long 90-120 min run
Sunday: 45-minute swim
Tailor these templates to match your running volume, schedule, and goals. Just remember 1-3 cross-training sessions weekly is ideal for most runners. Get after it!
Let's Do This!
Does cross-training sound like the right strategy to keep you healthy?
If you need help developing a customized cross-training plan, we've got you covered. Our personal trainers specialize in building complementing workouts that enhance running performance and resilience.
Reach out today to get started!
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