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

1. 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.
2. 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.
3. 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.

Cross Training allows for routines to be varied constantly which automatically prevents Repetitive Use and Overuse injuries. Doing the same routine too long is one of the easiest and quickest ways to cause muscle imbalances. The body begins to memorize the movements, motions and repetitions of previous workouts to create a “target” number that creates a false sense of accomplishment. The body tends to reaching the “target” number while the mind starts to focus on everything except the workout. That’s not too safe for a myriad of reasons yet it happens around the clock in fitness facilities across the nation. Those engaged in Cross Training never have to worry about those issues because no two consecutive workouts are ever the same.

Being safe requires that the client receive proper instruction and/or demonstrations if needed. No one goes on a road trip these days without a map or GPS but most people will gladly get on a piece of equipment (that has the ability to maim or even kill) or attempt an exercise without a full understanding of how to perform best for maximum effectiveness. Instructions for correct and safe execution ensures desired results and even saves money. As for the value of seeking help, the “numbers” speak for themselves especially when it comes to $avings- It saves time; it saves pain and discomfort; and it could even save lives. Asking questions, no matter what they are, only increases the quality of workouts.

Once you know what you’re doing and why you’re doing it, you must learn to know when enough is enough. Over training is just as unsafe as not properly executing an exercise. An excellent tool to gauge the overuse factor is the “Too” Rule. If something is too soon; too heavy; or too hard then DONT DO IT! Gradual progression is the key for beginners no matter how you feel. See a doctor first for a checkup before embarking on a new fitness regimen. Start slowly and build up your exercise routine gradually over time More advanced fitness enthusiasts also need to embrace this rule. Working too hard day in and day out without proper rest can lead to all sorts of overuse injuries. These include such problems as tendonitis, bursitis and stress fractures. So even experienced exercisers should pace themselves,

Proper gear is last but not least in the Safety Hierarchy. Gear includes shoes, clothing and equipment. The wrong type of shoes can be the precursor to a plethora of joint issues from the soles all the way up to the neck. The wrong type of clothing can negatively affect skin and bodily thermostat issues while the wrong type of equipment could adversely affect overall health conditioning. At the end of the day (or workout), everyone’s ultimate goal is to complete it with all parts SAFELY accounted for and operating as they should. Practicing preventative measures not only ensures your individual success but offers an example for those around you to emulate