Cross Training For Runners

A large proportion of running injuries originate from the same basic source. Doing too much, too soon. For beginners this could be caused by too sudden an increase in mileage, or for the more experienced runner, simply by over-doing it. When following one of our training plans, it is important to remember that the joints, muscles, ligaments and tendons you rely on so much to run, need a break occasionally from the continued stress of repeated movement and so by mixing things up you allow the over-used parts of your body to recover and the under utilised parts to catch up.

From experience, it’s good to think of cross-training not as a day of missed running, but as a key component of your training plan, just as important as the hill training sessions or high-intensity interval training. Rest days and time spent cross training allows your body to repair stronger than before.

Sometimes when you are in the training groove, it can be hard to take a step back; especially if you feel like you are making progress. Allowing for suitable rest and introducing cross training is imperative though in order to allow your body adequate time to rest and recover between the hard sessions.

Cross training for runners can also provide a great way of allowing you keep fresh mentally and alleviate the possibilities of groundhog-day training.
Even the most forgetful hamster will get a bit down about pedaling the same wheel eventually. It’s good to spice things up a bit both mentally and physically.

The other great thing about cross-training is that there are so many options to choose from: swimming, cycling, and walking are all great choices, and if you have access to a gym you should be spoilt for choice such as low-impact gym classes, eliptical machines, rowing and stair machines.

Cross Training for Runners: Cycling/Spinning

Session #1: 20/40
For this you’ll need a gear that will allow you to sprint above 95rpm for 20seconds at a time. Each set is ten minutes long. Start with 2-3 and see how you go.

1. Sprint 20 seconds @ 95+rpm, active recovery 40 seconds @ below 95rpm
2. Sprint 20 seconds @ 95+rpm, active recovery 40 seconds @ below 95rpm
3. Sprint 20 seconds @ 95+rpm, active recovery 40 seconds @ below 95rpm
4. Sprint 20 seconds @ 95+rpm, active recovery 40 seconds @ below 95rpm
5. Sprint 20 seconds @ 95+rpm, active recovery 5 minutes 40 seconds @ below 95rpm

Session #2: Watt pain?
Find a flat road gear that you could push for an hour and remember your wattage. This value is hitherto referred to as X.

1. 6 mins @ X wattage and then every 1 min increase your output by 5/10 watts.
2. Recover for 4 mins.
3. 5 mins @X+10 watts, then every minute increase output slightly (e.g., add 5 watts).
4. Recover for 3 mins.
5. 4 mins @X+20 watts, then every minute increase output slightly (e.g., add 5 watts).
6. Recover for 2 mins.
7. 3 mins @X+30 watts, then every min increase output slightly (e.g., add 5 watts).
8. Recover for 2 mins.
9. 2 mins @X+40 watts, then every min increase output slightly (e.g., add 5 watts).
10. Recover 2 mins
11. 1 min all out attack. @ maximum wattage you can muster for as long as possible.

*remember taking a gear usually adds more wattage than increasing your cadence. Take it up a notch if you are struggling to match the required wattage.

Session #2: The Leg Spinner
This one is great for working on your leg speed. It uses a low key so won’t leave your legs feeling like lead the day after. Pick a low ish gear: something easy to push but that will allow you to sprint without your wobbly bits wobblying everywhere.

1. 3 minutes @90 rpm
2. 2 minutes @100 rpm
3. 1 minute @110 rpm
4. 30 seconds @115 rpm
5. 15 seconds @120 rpm
6. 15 seconds all out sprint
7. 2 minutes standing, and ride easy to recover
8. 15 seconds all out sprint
9. 15 seconds @120 rpm
10. 30 seconds @115 rpm
11. 1 minute @110 rpm
12. 2 minutes @100 rpm
13. 2 minutes ride easy

Repeat 2 or 3 times.
Finish things off with a 10 minutes cool down @ 80 – 90 rpm

Cross Training for Runners: Swimming

coming soon…