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Runners who are comfortable with logging the same number of miles, on the same terrain, and at the same pace forever don't need to cross-train. Those who want to be faster, stronger, and immune to injury should, however, consider adding some variety to their workouts with regular cross-training sessions.
The following are three cross-training activities and their benefits:
Core work
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Runners might mistakenly believe that to become better, all they need to do is strengthen their legs. However, elite runners all pay great attention to their core. The core, composed of the gluteal and abdominal muscles and the muscles of the lower back, provide stability, endurance, and power for maintaining good running form, hill work, and speed work. A strong core also improves lateral movement, useful for quickly navigating obstacles such as potholes and sharp turns.
Some examples of quality core exercises are the bridge, which works the gluteal muscles and hamstrings, the side plank, which hits the obliques, lower back, gluteal muscles, tranversus abdominus, and hips; and the superman, which strengthens the lower back and the deep abdominal muscles.
Cycling
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Whether outdoors or on a spinning bike, cycling is a low-impact way to boost cardiovascular fitness and increase endurance while working the quadriceps, gluteal muscles, hamstrings, and calves. Cycling can also strengthen the connective tissue of the ankles, hips, and knees, reducing the risk of injury.
Strength training
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Strength training can improve total running economy, leading to increased speed and strength. It also targets muscle groups infrequently utilized during running, alleviating muscle imbalances. It also increases muscle mass and decreases body fat percentage.
One example of a good strength training exercise for runners is the kettlebell swing. The exercise forces the body to stabilize the off-centered weight and push it forward with the hips. Kettlebell swings are a great way to improve stability, strengthen the core, and increase cardiovascular endurance all at the same time.
To reap the full benefits of cross-training, experts advise runners to have two or three sessions per week.
Steven Rindner is a marathon runner and a business development professional. For more articles on running and health, subscribe to this blog.
