When I first started running, adding any cross-training to my workout regime wasn’t important.
At the time, I thought running regularly five days a week was enough to improve my running or enhance my performance. Little did I know that incorporating some cross-training would have made me a stronger and healthier runner.
I ended up getting an injury and tore my hamstring because of a poor core and overtraining. My physiotherapist suggested I pool run for six weeks and continue on when I returned to running.
During that time I learned about the benefits of cross-training, and I found water running had given my legs a break. It was low impact and added variety to my workouts.
These days I go to the gym and work on my core strength.
With the upcoming Vancouver Sun Run on April 22 and the beginning of marathon season, runners are gearing up and training for the big run and may not be including cross-training.
In an email interview, Logan Dube, fitness manager at Steve Nash Fitness Club, shared some cross-training tips and advice.
I asked how important it is to add cross-training to your running program.
She says, “Crucial! Number 1, to prevent injury. Number 2 to improve performance (longer run stride, stronger legs, etc.).”
Learning about new activities like pool running, pilates and core exercises were a major benefit I found from cross-training. Dube also offered her thoughts about some of the benefits of cross-training.
“Firstly, you’ve got a set distance. Then the consideration of how long it takes you to complete the race. Better stride length would mean less steps to complete the distance. Faster leg speed would mean finishing the race faster. Stronger core would mean more efficient use of the whole body and better biomechanics. Proper joint stability/mobility would reduce risk of injury or wear and tear on the body.
“Running is one functional movement, and the more you do just one thing, the more your body becomes unbalanced.
“Your running muscles might be strong (to the point of getting too strong, i.e. IT band issues, knee pain, hip pain, back pain), but the movements you don’t train are like the weak link in a chain – any athlete that works to improve/eliminate their weak links is a better athlete. They perform better, reduce risk of injury and can sustain the sport they love for longer.
“And, if you’re stuck at a plateau (can’t run faster, can’t increase distance or nagging injuries), your cross-training will help you make faster and more dramatic/effective improvements in your running.”
Whether you are new or a seasoned runner, it is never too late to add cross-training to your workouts.
It will improve your running and keep you in the game. Visit a personal trainer to get you on the right program.
For more, see www.runwithit.ca or follow Christine on Twitter @christineruns.
