When you tap into the running community you come across many common questions about cross-training:
Is cross-training beneficial?
How is cross-training done effectively?
How much cross-training is necessary?
People can get into heated discussions about this. It seems most runners have their own opinion on this, but you have to make up your own mind on this issue. To keep you informed so you are equipped to make that decision, this page will discuss:
Different types of cross-training runners can perform.
The specificity principle.
My personal cross-training routines.
Types of Cross-Training for Runners
Any form of exercise that is not running is considered cross-training. Some basic examples might include running laps in the pool, swimming, cycling, walking, aerobics, or any type of sport.
Those are all cardiovascular workouts, but you can also include strength training workouts such as lifting weights, Pilates or yoga, and core conditioning.
The Specificity Principle
Many runners make use of the Specificity Principle when trying to explain why cross training would not be good for you. Here is what it says:
"Every type of training produces specific results to that type of training."
This would mean that a runner should run and a cyclist should cycle, etc.
If you abide by this principle you don't believe in mixing and matching your workouts. The idea is that for a true runner any amount of time spent on other exercises would be better spent on running. In essence, nothing tops running and no form of cross-training is worth the distraction from running.
A favourite amongst die-hards who are opposes to cross-training is:
"Have you ever seen the Kenyans cross train? No, so why should we do it?"
So, let's answer that question. Why should we be doing cross training?
I do believe the specificity principle is logical and sound. A runner should never give up running time in order to cross-train. You have to get all of your running time in if you are to improve as a runner.
Yet, most runners do have room for cross-training as well when you analyze their training schedule.
After all, most runners are not elites or wanna-be elites out there running thirteen times or more every week! Most of us run three or four times a week. This leaves a lot of time for activities other than running.
Some of us simply can't do much more running. They know that if their mileage gets any higher than 30 or 40 miles per week they are in trouble and get closer to running injuries. For them, cross-training has got tremenduous benefits:
Less chance of being injured.
You have probably already discovered your limit for running each week. It may be that you can't comfortably push beyond a particular mileage each week or it may be a given number of runs that you can handle in a week.
If you go beyond that with an additional run you could stress out your system and end up with an overuse injury.
That doesn't mean you can't do other forms of exercise and remain healthy and injury-free. Cross-training in this instance is the only way to get more exercise without risking an injury.
Shake up your workout schedule so it has more variety.
It is very refreshing sometimes to do something besides running. Yes, you love running, but that doesn't mean you can't like doing something else from time to time as well.
Create a trim physique with more lean muscle mass.
Running will give you the best legs ever, but what about your upper body? Maybe your arms and chest don't matter to your running, but they matter to your appearance! How you look and feel is just as important as running.
Any form of exercise is good exercise.
Again, I do believe in the Specificity Principle to some extent, but runners do get benefits like increased stamina out of cycling for example.
I honestly believe cross-training can give you an edge over others that shun it, but even if you disagree you have to admit any type of exercise is better than relaxing on your bum with a bag of cookies! It is certainly more fun and will probably make you fitter and happier as well.
My Personal Cross-Training Routines
**WARNING** Don't jump ahead before you read this big warning:
Don't do what I do!
Okay, I want you to look at what I do, but it's not always in your best interest to play copy-cat on someone else's routines. In the end your running schedule has to be fun for you, whether that includes cross-training or only running.
If you feel cross-training is right for you, feel free to consider my favorite workouts as inspiration for your own.
Working the abs.
My back is my weak point and it can give me problems whenever I am running low on energy or sleep or when I get sick. I have found that doing abdominal exercises regularly reduces the tension on my back and makes it stronger.
Cycling.
I find cycling fun and relaxing every now and again. I always start with a brief warm up and end with a cool down, but there are several different workouts I enjoy in between:
Sprints: I cycle as fast as possible for 400 meters and then go 1-2 minutes at recovery speed, then go back for another fast 400 meters.
Strength: This is to work my upper legs. My workout pattern is typically 1-2-3-4-5-4-3-2-1. It starts with standing up and pedaling very slow for a minute. Then I sit and recover for one minute before standing and pedaling slow for 2 minutes. After each recovery minute I add a minute of slow standing pedaling until I hit 5, then I work it back down to 1 minute.
Endurance: This is similar to running intervals. I go 800 to 1,000 meters at a pace that is intense enough make my legs heavy and tired, but not at my absolute fastest pace. I alter that with a couple minutes of recovery pace.
Oh, and don't forget this excerpt from mynewsletter where I report on adding Pilates to my cross-training routine.
I hope you have a better idea of what cross-training is now and can determine whether it fits with your running plan or not.
Others may tell you that cross-training is not as good for you as running and they may be right on that point, but it doesn't mean cross-training isn't good for you as a secondary form of exercise.
In many instances, cross-training is better for your body than adding more running to your schedule.
It will definitely make you healthier and more trim than just spending your down time on the couch!
Add in as much cross-training as you feel you need, not only to become a better runner but to become a healthier, happier human being.
If nothing else, the variety will keep your mind fresh and alive!
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I do believe the specificity principle is logical and sound. A runner should never give up running time in order to cross-train. You have to get all of your running time in if you are to improve as a runner.
