Running is simple—lace up, get out the door, and put one foot in front of the other. And nothing gets you better at running than more running. But nothing gets you injured like running more than your body is ready for.
Cross-training can be a great addition to your running plan or can be used strategically instead of a planned run to keep you progressing towards your goals without overtraining.
Here’s a great article from our physio Jack Clancy, on why cross training can be a great choice for runners of all levels.
Choosing a Cross-Training Exercise
The closer the exercise feels to running, the more likely it is to carry over into your running. For that reason, the elliptical is a great option and is my choice for any shorter session. This is also often the option of choice for a lot of elite runners who are managing or returning from an injury or who are recovering from a race.
Hiking hills, cycling, walking on an incline treadmill, using the stair stepper, using a rowing machine or deep water running are also great options depending on your personal preference and what equipment you have available to you.
The Role of Cross-Training in Injury Prevention
Running is a high-impact sport, and your body can only recover so much in a given time. It takes years of consistent running to toughen your body up to cope with regularly running long distances and at high intensities. For me, cross-training isn’t just something I do when I’m injured—it’s a key part of my training to keep fit without overtraining. Sometimes I schedule it in my plan specifically, but I always know it’s there as an alternative to a planned running session if I don’t feel like I’ve recovered well enough.
There are times in my training where my legs feel heavy, or a minor discomfort is creeping in. Instead of stubbornly sticking to my running schedule, I’ll substitute a run with an elliptical or bike session to get the same cardiovascular benefit without the impact. This keeps me moving, keeps me consistent, and most importantly, keeps me moving towards my current goal, which is the Gold Coast Half Marathon in July.
Elevating Load Without Overloading
I have been injury prone in the past, so in recent years I have been quite careful and conservative when trying to increase my training loads. If my goal for the month was to increase my running by an hour a week, I would first add that hour with cross training. This would give my muscles and cardiovascular system an opportunity to adapt to more time exercising before adding in more running.
There are also times when you might feel fine when doing your easy running, but don’t feel quite right when upping the intensity. In this case you might be just fine to keep doing easy running, but do your higher intensity interval sessions by cross training for a week or two. That way you can maintain or even continue improving your fitness and be able to jump back into the higher intensity sessions when your body is ready.
Why You Should Integrate Cross-Training Into Your Plan
Even if you’re not dealing with an injury, cross-training is a great way to add extra fitness without pushing your body to breaking point. All the cross training options mentioned earlier plus countless others (swimming, boxing, dancing, paddle-boarding etc) all work different muscle groups while still improving your aerobic base, making you a stronger and more resilient runner. Plus sometimes it’s just more fun to mix it up.
At the end of the day, training smart is just as important as training hard. I’ve learned (the hard way) that more running isn’t always better—it’s about finding the right balance. And for me, that means making cross-training an integral part of my program.
Running Assessments at Sandgate Physical Health Clinic
We have fully qualified Physiotherapists at SPHC, who offer Running Assessments to help improve the technique of runners of all levels. They will conduct a thorough assessment where they will discuss your injury history, running concerns and goals, then identify key areas of concern which may need improvement. If you do happen to get a niggle or injury, we also offer Physiotherapy, Massage Therapy, Acupuncture and Pilates for your rehabilitation.
READ MORE about our Running Assessments and please contact us on 07 3869 1099 or BOOK AN APPOINTMENT ONLINE