Cross-training can be a tough concept for many runners to grasp. It’s not that we don’t believe that a variety of workouts is good for us. It’s just that we can’t figure out where the training time is going to come from. Making time for a 30-to 40-minute run is often difficult enough. How are you going to swim and bike and row and all that stuff?
We probably feel this way about cross-training because of all the attention the Hawaii Ironman Triathlon has received in the past 25 years. The amazing Ironman athletes swim 2½ miles, bike 110 miles, and then finish off with a jaunty little marathon. And to prepare for the Ironman, which takes 9 to 10 hours (or much more for the middle-and back-of-the-pack racers), some triathletes train almost that many hours per day. Who needs it?
Fortunately, no one but an Ironman athlete needs it. The rest of us can benefit from much more realistic doses of cross-training. Still, it’s hard to figure out how to begin and how much and what kinds of cross-training to do. These are the questions that are answered in this chapter.
Life used to be simple. Runners ran, and swimmers swam. Bicyclists pedaled, weight lifters grunted, and Ed Sullivan was on TV every Sunday night. Then everything got mixed up. Runners started cycling, swimmers lifted weights, cyclists starting running …
The weirdness probably started with the first Hawaii Ironman Triathlon in 1978. Things have gotten even weirder since. Now, it’s not unusual to see athletes climbing stairs that go nowhere or cross-country skiing over a gym floor. What next? Some futurist will probably figure out a way to iceskate without ice.
Strangest of all, while these varied activities may look a bit wacky, they’re actually very good for you. By doing them, you’ll stretch certain muscles, strengthen others, and burn plenty of calories.
But what exactly is cross-training supposed to do for runners, you wonder? And, given all the cross-training choices, which are the best ones for you?
This subject has been examined by some of the nation’s leading exercise physiologists, debated by numerous elite runners, and discussed in scores of sports-medicine journals. And there’s a raging debate on the topic. The controversy involves three major points of view.
1. The do-more, get-fitter theory. Proponents of this position believe that runners should cross-train with exercises and activities that are as close to running as possible. The logic: The stronger you can make your running muscles, the better you’ll run.
2. The rest theory. According to this approach, runners should cross-train with sports that are as different from running as possible. The logic: You can burn calories and get a good workout. At the same time, you’ll be resting your running muscles and won’t be creating the one-sport muscle imbalances that often lead to injury.
3. The specificity theory. Specificity advocates believe that runners shouldn’t cross-train—period. It’s a waste of time and will only tire you for your next run. When you need a day off from running, take a day off from everything. The logic: Training is sport specific, so the best way to train for running is to run.
No wonder so many runners are confused about cross-training. Who are they supposed to believe, and which theory should they follow? “All of the approaches make sense and could work,” says Mike Flynn, Ph.D., an exercise physiologist and one of the nation’s leading researchers in cross-training. The trick to optimizing your training program, he explains, is to pick the approach that best fits your current running and fitness goals.
To make your decision easier, we’ve designed cross-training programs for five different types of runners. Simply find the category that best describes you and follow the suggested advice.
This is for runners who log five to 15 miles per week.
The basics: If you’re running to get into shape, the first thing you need to do is build your cardiovascular system. A strong heart and strong lungs will supply more fuel to your working leg muscles, which will allow you to run without constantly feeling out of breath.
If you’re switching to running from another sport, you’re probably fit enough to run a few miles without much problem, but don’t try to do too much too soon. Running involves more pounding than most other sports, and it takes a while for the muscles, tendons, and ligaments to adapt.
The program: The best cross-training program for beginners is one that mixes running and cross-training in equal amounts. If you’re running twice a week, then try cross-training twice a week as well. This will allow you to build your cardiovascular system and muscle strength simultaneously, without undue risk of injury. Another good idea: Since your body may not be prepared to handle more than one hard run a week, split your hard workouts between running and cross-training.
The exercises: As a beginning runner, almost any aerobic activity will help increase your cardiovascular strength. The best exercises are those that also strengthen as many of your running muscles as possible. These exercises will improve the coordination of your running muscles and teach them to process and store fuel more effectively.
This is for runners who log 15 to 40 miles per week.
The basics: You have developed a strong cardiovascular system through your running. Hence, easy cross-training workouts won’t improve your running performance. You need to choose cross-training activities that either provide a very high intensity cardiovascular workout or specifically target your running muscles.
The program: You should be running two to three times as much as you are cross-training. Run for two or three days, and then do a cross-training workout. If you are doing two hard runs a week, select cross-training workouts that allow you to exercise at a moderate pace. You should be using these workouts just to give your running muscles some extra training without extra pounding. If your body can handle only one hard run a week, then one of your cross-training workouts should be an interval or tempo workout (a run that starts offeasy, builds to a steady speed in the middle, and then finishes at an easy pace).
The exercises: Cross-training exercises that provide high-intensity, cardiovascular workouts are cross-country skiing, stair climbing, and high-cadence stationary cycling. “Grinding away in a high gear on a bike will slow your turnover, but using a high cadence (over 90 rpms) will keep you quick and allow you to get your heart rate up,” says Tim Moore, Ph.D. For muscle-specific workouts, stick with cross-country skiing, in-line skating, and stair climbing.
The best cross-training exercises for beginning runners are in-line skating, cross-country skiing, and stair climbing. Although circuit weight training won’t do much for your aerobic endurance, a twice-a-week program is a good idea. It can help build your body’s protection against running-related injuries.
This is for runners who log more than 40 miles per week.
The basics: You have probably maximized your cardiovascular conditioning, as well as the strength, efficiency, and coordination of your leg muscles, so cross-training won’t directly do you much good. To improve your running performance, you need more quality in your runs. Running coaches and exercise physiologists generally recommend at least two hard runs per week—a shorter interval session on the track and a longer tempo run on the road or trails.
The program: Since both hard running and high mileage can increase your injury risk, your best bet may be complete rest. This will allow your muscles to recover completely for your next run. If you don’t want to take days off, you can consider low-intensity cross-training with a sport that doesn’t tax your running muscles. This will burn calories, and the variety will keep you mentally fresh. Some researchers have even found that very light activity may help you recover more quickly than complete rest.
If you choose to cross-train, replace one or two of your easy runs—preferably the ones that come a day after a hard run—with a cross-training activity.
The exercises: Cycling, swimming, pool running, and rowing all will give your running muscles a break and let them recover for your next hard run.
For advanced runners, a twice-a-week circuit weight-training program will also strengthen your leg muscles so that they can withstand the pounding of high-mileage, high-intensity running.
Weight training is also very important for injury-prone athletes, as it helps strengthen muscles, tendons, and ligaments. As a result, the stresses of running are distributed more evenly.
This is for runners who experience two or more running-related injuries per year.
The basics: Surveys show that two out of every three runners will experience a running injury in the course of a year. “With two to three times your body weight coming down on your legs with every stride, each step you run brings you closer to injury,” says Flynn. “And if you have even the slightest biomechanical problem, the risk is even greater.”
But this doesn’t mean that you can’t run. Cross-training can help in two ways. First, it can keep you healthy by allowing you to stay fit without the constant pounding of running. Second, cross-training can help forestall the performance losses that come when an injury keeps you from running. Studies have shown that runners can maintain their running times for up to six weeks by cross-training alone if it is done at the proper intensity.
The program: The best cross-training program for injury-prone runners includes two to four runs per week (depending on how much your body can tolerate) and two cross-training workouts. Both cross-training workouts should target running-specific muscles in order to increase their strength and efficiency without subjecting them to pounding.
The extra training of these muscles through cross-training rarely produces injuries since pounding is the primary injury culprit. But if you’re unsure about an exercise, ask your doctor. Also, since many running injuries are induced by high-intensity workouts, don’t run more than one of these per week. Looking for more burn? Get it from your cross-training, not from your running.
The exercises: As stated above, injury-prone runners should keep their cross-training work-outs as specific to running as possible. Inline skating, stair climbing, rowing, and crosscountry skiing are good choices. Unfortunately, some injuries—stress fractures in particular—don’t afford you many cross-training options. In these cases, cross-training in the pool by swimming or deep-water running is the best alternative. These are non-weight-bearing activities that don’t stress the legs.
The chart below provides an outline for your running and cross-training (x-training) workouts. In addition, for almost all runners, several circuit weight-training workouts per week will strengthen the upper body and certain leg muscles. Don’t mix circuit weight training with a hard running schedule, however.
| BEGINNING RUNNER | ||||
|---|---|---|---|---|
| Running Days | Running Days, Hard | X-Training Days | X-Training Days, Hard | Best X-Training Activities |
| 2 | 1 | 2 | 1 | In-line skating, cross-country skiing, stair climbing |
| INTERMEDIATE RUNNER | ||||
|---|---|---|---|---|
| Running Days | Running Days, Hard | X-Training Days | X-Training Days, Hard | Best X-Training Activities |
| 3-5 | 1-2 | 2 | 1 | Bicycling, in-line skating, cross-country skiing |
| ADVANCED RUNNER | ||||
|---|---|---|---|---|
| Running Days | Running Days, Hard | X-Training Days | X-Training Days, Hard | Best X-Training Activities |
| 5-6 | 2 | 0-2 | 0 | Bicycling, swimming,pool running, rowing |
| INJURY-PRONE RUNNER | ||||
|---|---|---|---|---|
| Running Days | Running Days, Hard | X-Training Days | X-Training Days, Hard | Best X-Training Activities |
| 2-4 | 0-1 | 2-3 | 1-2 | In-line skating, cross-country skiing, stair climbing, swimming, pool running, rowing |
| GENERAL-FITNESS RUNNER | ||||
|---|---|---|---|---|
| Running Days | Running Days, Hard | X-Training Days | X-Training Days, Hard | Best X-Training Activities |
| 2 | 0 | 2 | 2 | Swimming, rowing, cross-country skiing, bicycling with arm resistance |
This is for low-to mid-mileage runners who are more concerned with overall fitness than racing performance.
The basics: Look at any elite runner, and you’ll notice that running doesn’t do much for the upper body. It also neglects the quadriceps in favor of the calves, hamstrings, and buttocks. Furthermore, after the age of 30, all the muscles in our bodies begin to lose some of their strength and energy-producing abilities. Fortunately, exercise can cut the rate of these losses almost in half.
The program: The best cross-training program for general-fitness runners targets the muscles that running neglects.
“Running is great for the cardiovascular system, but if you’re concerned about your overall well-being, you need to cross-train with a range of activities,” says exercise physiologist David L. Costill, Ph.D., director of the Human Performance Laboratory at Ball State University in Muncie, Indiana.
For total-body fitness, run twice a week, and do a complementary exercise on one or two other days of the week. In addition, 20 minutes of circuit weight training twice a week will help you condition any muscles that you may have missed.
The exercises: General-fitness runners need exercises that target the upper body and quadriceps. The best choices are rowing, swimming, cross-country skiing, and cycling on a stationary bike that has attachments to work your upper body.
As a fanatic, high-mileage runner in the 1960s and 1970s, I was not a quick convert to cross-training. I admired the Ironman triathletes, to be sure, particularly their ability to run a marathon in the 2:40s at the end of a long, exhausting day. But I wasn’t about to do any cross-training myself because I couldn’t find any evidence that it would make me a better runner.
I still can’t. The exercise physiologists, in particular, claim that the only way to become a better runner is by running. Forget all that stair climbing and stationary cycling.
Yet today, I’m an avid cross-trainer, and not because I think that it will make me a faster runner. I cross-train because I think that it increases my total-body fitness and also because I can do a high-quality workout without pounding my legs the way a hard road run does. End result: fewer injuries. A result that any runner, fast or slow, would be happy to achieve.
Fewer injuries may even make you faster because it will allow you to put together a more consistent, uninterrupted training plan. A cross-training program that develops your leg muscles could make you faster by increasing your stride length. And there are now lots of elite runners who claim that cross-training, especially running in a pool, has made them even more successful competitors. All of which sounds great to me. But the thing I like the most is that by mixing cross-training with my running, I’m able to continue running pain-free. As far as I’m concerned, that’s even more important than running fast.