Why should we cross-train?
I never cross-trained when I started getting serious about running 10 years ago. I’d run 5 days a week, and maybe do some yoga, if I felt like it. As a result, I ended up with lots of joint pain and IT band syndrome.
I had to stop running altogether for a while and thought I’d never run again. That is, of course, until I learned about the benefits of including regular strength training workouts along with my running workouts. Now I’m running stronger and better than ever, with no pain.
I’ve seen firsthand the benefits that regular cross-training has on my running. But I wanted to dig deeper. Why should we include cross-training as a regular part of our workouts?
It helps build strength in our stabilizing muscles
When we run, we are typically moving in a very repetitive way - we’re pounding our legs into the pavement moving forward, without much variation in our stride. Because of this, we’re only working (and therefore strengthening) the same muscles, over and over again.
For example, before I started strength training, I had very strong calves and quadriceps, but very weak hamstrings, shins, and glutes. Running the same way for so long gave me a few strong muscles, but weakened others. This created imbalances and caused me pain in the long run.
Cross-training allows us to strengthen different muscles that don’t get as much attention when we run. We can build up supporting muscles around the ones that we use to run, and we can strengthen large muscle groups that get ignored when we’re only moving in one direction. 1
Since I started strength training, I am able to strengthen not only the muscles in my ankles and hips that help support my already strong calves and quadriceps, but I’m also able to build up my glutes, hamstrings, and shins so that I’ve got great overall strength.
It helps prevent injury
Different types of cross-training will help us to prevent injury in different ways. As you saw in my previous example, weight-lifting helps me to build strong supporting muscles and balance out my strength. Having some muscles that are tighter or stronger than others places stress on joints, causing pain and injuries. - 2
But there are more types of cross-training than just weight-lifting. Swimming or biking, for example, are great ways to maintain cardiovascular fitness while taking a break from the repetitive pounding that comes with running. Yoga is also a great way to build strength and stretch tight muscles, which, as we’ve already seen, can benefit any runner who’s hoping to heal from or prevent future injuries.
Keep things exciting
Let’s face it- sometimes running gets boring. I mean, even when you’re following an exciting training plan, at the end of the day, you’re just running. Adding in a little bit of cross-training gives you a change of scenery, and will teach you a lot about how your body functions under different types of stress. 3
Stay Active While Healing
When you face injuries from running, oftentimes you can cross-train to continue to exercise without further aggravating your injuries. If you’ve got joint injuries, for example, you could try cycling or swimming to maintain fitness while your joints are healing.
I remember in an episode of the StrengthRunning Podcast, Jason Fitzgerald interviewed an UltraRunner who injured his foot. Pushing off of his foot to run hurt, but he could still comfortably hike at a quick pace. In order to stay active, he would hike for hours a day until his foot was healed enough to continue running.
Increase Power
There are some specific types of strength training, like powerlifting and plyometrics, that actually help increase power. With this power then comes an overall increased running speed, without doing repetitive, challenging speed drills. -1
Have I convinced you yet? There are hundreds of different ways you could cross-train to supplement your running and increase your overall health. Pick whichever one sounds most interesting to you, and get started!