Many runners find it difficult to incorporate variety into their fitness regimen, preferring to jog each time they exercise. However, adding cross-training exercises to a running routine can work new muscles, balance out the body and prevent injury, in addition to avoiding runner’s boredom. Just about any exercise can count as cross-training, but certain workouts are particularly well-suited to running.
Lifting weights is a great method of cross-training. According to the American College of Sports Medicine, strength training should be a natural part of any fitness program, coupled with cardiovascular exercise, as it improves overall muscle health to support an individual’s workouts. Runners can choose free weights or they can strength train with their own body weight, through exercises like push-ups and crunches.
Multiple studies show that cross training can improve running economy, that is, how efficiently the body uses oxygen, by as much as eight percent, translating into greater speed and more muscle endurance. Cross training gives your body a rest from the daily pounding of running while at the same time allowing a runner to strengthen muscles which assist with running. Strong legs require a solid foundation found in your core muscles. When you run, your abdominal and back muscles fire to stabilize your spine, and if your core is weak, your legs suffer. A strong upper body helps you process oxygen more efficiently, which allows you to run faster with less effort. Adding upper-body work to your routine will also help you maintain your form in the late stages of a race when your form deteriorates.
Runners who are new to strength training tend to get injured either by lifting too much or lifting with incorrect posture, therefore you should warm up with a few lightweight reps, and then see what your max is for one rep. Train at 50 to 75 percent of that. If you lose proper form, lower your weight or reduce the number of repetitions in each set.
Keys to Cross-Training for Runners
- Choose workouts that are aerobically taxing and 20-25 minutes of non-stop movement. Vary the routine each time to ensure your muscles never see the same routine, helping to keep them fresh and “untrained” as to what will come next.
- When cross-training, keep your heart rate at or above 70 percent of your maximum heart rate (220 minus your age) most of the time. You should be working hard and sweating a lot.
- Combine cross-training with running to maximize running fitness with lower actual mileage. You can substitute 25 to 30 percent of your weekly “mileage” with cross-training. Two to three days a week, depending on energy level, will ensure faster, more enjoyable runs.
