Benefits of Cross Training

Cross Training - the short version:

"Too Much of One Thing Ain't Good for Nothing." - from the marketplace, Guyana, South America courtesy Katherine Jamieson.

Thinking about Cross Training Routines?

It's a question of balance. Master runners need a variety of training activities. That's the answer to "too much of one thing". complementary training for running makes us better at what we want to do best.

What is Cross Training?

Cross-training is the combination of exercises to strengthen or give endurance to different muscle groups in the body. Easy to define, and important to do.

We talk about "full body exercises" and it's true that some exercises like indoor rowing or cross country skiing use more muscle groups than running.

However, I can't think of any exercise that wouldn't benefit from cross training workouts.

Let's take master's running for example: It's a great exercise for the legs and cardiovascular system. Running builds endurance and strengthens leg muscles. Properly done (using the techniques of chi running or the pose method), running also strengthens core muscles. These are all direct benefits of the master running exercise.

Now, let's look at adding these training benefits to running:

Strengthening of underused muscle groups like arms and shoulders
Additional strengthening of well used muscle groups - feet and ankle
Mental "refreshment" - just the relaxation of doing something different!

I like to run, sure. But complementary exercises like indoor rowing, cycling, and cross country skiing are all part of my cross training program.

Benefits of Cross Training Exercises

It's easy to run too much. In his book Running Past 50, Richard Benyo suggests that master runners take a month off each year. That's advice to competitive age group runners - not casual recreational runners. You would think that recreational runners would be a little more laid back, right?

Think about it. Have you ever taken a month off? Not many of us have taken that kind of break unless forced to do so by injury.

Here's the facts: We run when we feel good. We also run when we're tired. We run injured. Most of us "recreational" types never give ourselves the kind of rest recommended for competitors!

Cross-training switches things up for us and gives our legs a chance to recover. That a huge benefit of cross training routines. The right training workouts let us keep our exercise intensities high without the risk of overuse injuries.

Given that there's a limit to the running we can safely do, and considering that we all should have some kind of diet and exercise plan, cross training gives us more ways to burn calories safely.

Cross training give us a higher level of physical activity. Our metabolic systems are built for action, and most us just don't get enough exercise to maintain our health without consistent exercise.

What's the best cross training program for you?

The best cross training programs for us as individuals depends on our age, goals, physical condition and other factors. We need cross training goals. Cross training will complement running workouts with activities which will improve our running!

Example: Training for leg strength

If there's a key muscle used in running it's the quadriceps: the large muscle above the knees at front of the legs. The "Quads" make walking and running possible.

Quadriceps are the first line of defense in maintaining healthy knees. Running strengthens the quads, but not evenly.

As the name "quadriceps" implies this muscle has four distinct components. Over strengthening one side of the quads can cause "runner's knee" or knee pain due to Chrondomalacia Patella. Additional fitness training like cycling or rowing helps "even out" quad development, keep kneecaps aligned and prevent running knee pain.

Running is a weight bearing exercise. There are going to be times when a minor ailment like a sprained toe keeps our running sidelined. This is a special consideration for masters runners. We can keep building and maintaining strength but we need to give injuries time to heal.

Sometimes alternatives like elliptical cross training are all we need to recover from running injuries. Non weight bearing exercises like cycling, rowing or swimming are best choices when injuries prevent weight bearing training.

Cross Training Routines

Walking

There are times when the restoration and relaxation of walking is the perfect training exercise for us. Walking, particularly for a runner, doesn't do much to expand aerobic capacity, but walking does help maintain aerobic capabilities.

In the meantime, walking gently exercises the same muscles we use in running - giving us rest and restoration with a very simple activity.

Cycling

Cycling as a cross training activity can be a gentle interlude between running workouts, or cycling can be a "kick butt" aerobic tour de force that takes us to our physical limits while preserving our knees!

Cycling with platform pedals - your garden variety bicycle pedal - works the quadriceps in a little different way than running - and cycling is a "no impact", non weight bearing sports activity.

I like clip on pedal systems because this extends the "power stroke" in cycling. Pedal clips allow us to "pull up" as well as push down - strengthening more muscles. Most cyclists like clips for extra efficiency and to extend the cross training benefits of cycling workouts.

Indoor Rowing

Indoor Rower Like cycling, rowing can be a pleasant break or the the most brutal of sports! Many of us haven't had an opportunity to learn much about on water rowing since river and lake rowing has two constants: a) water and b) early morning workouts that take advantage or calm conditions.

Fortunately we can take advantage of the exercise benefits of rowing without water or 5:00 AM workouts. Indoor rowing is what on-water rowers do in the off season, and indoor rowing is also a distinct sport of its own.

The training benefits of indoor rowing for master's runners are enormous. Rowing is an excellent aerobic activity, it's a non-weight bearing no impact sport, and it uses all the muscle groups: legs, core, abdomen and lower back muscle groups, arms, shoulders and upper back.

Most fitness centers have indoor rowers, and of course you can buy your own indoor rower for those early morning training sessions!

Concept 2 ( www.concept2.com ) is the best source for indoor rowing equipment, forums and support. Concept 2 has strong connections to water rowing - they design and manufacture Concept2 Dreissigacker Oars - and Concept2 manufactures the best indoor rowers.

Concept 2's rowing forums and on line logbook make it possible for you to see how you're doing compared to your on-line buddies. I've done a lot of indoor rowing and I'd do more if I didn't live in such an outdoor training paradise!

Cross Country Skiing

Like on-water rowing, cross country skiing just isn't practical for everybody. But for those of us lucky enough to live where it snows cross country skiing is a real bonus when it comes to cross training for runners.

Cross country skiing comes in two flavors: Classic cross country and skate skiing. Classic x-country skiing is easy to master at a basic level and yet there's a lot to improve when it comes to learning better techniques. Wax-able skis are still the best, although learning which waxes to use and when to use them adds to the learning curve.

Skate skis are a little different from classic skis: they're a shorter, usually narrower, and they have "edges" that can bite into the snow. Waxing is simple. There's no fussy grip wax to mess with. Only glide wax is applied a couple of times per season.

Skate technique is more demanding. It took me a good ten to fifteen hours to get a decent amount of proficiency. Skate skiing is fast, and it's a blast once you get the hang of it. I'm at the point now where I'll choose skate skiing over classic if the snow and track conditions are right.

Cross country is the king of aerobic exercise. Cross country skiing uses the most energy per hour, which means cross country burns the most calories per hour. I can run for an hour and a half and burn about 1000 calories. With cross country I use the same energy in less than an hour's steady skiing - nothing exceptional - just taking it easy!

If you have snow, check cross county skiing out. Once you get the hang of cross country you will be addicted if you love aerobics!

Swimming

My knees were completely shot by my late 30's and into my 40's. Poor running techniques, awkward running form, worn out shoes, over use, and repetitive strains had taken their toll to the point where I was unable to run and unable to even stand for any length of time.

Swimming was the cross training exercise that got me back on the road to running. Swimming is the answer to most sports injuries! No matter how injured you are you can usually swim, and yet there's very few activities that are as effective at building muscle strength, function and aerobic capacity.

Like x-country skiing, you can start out swimming with pretty terrible techniques. As you get better your workouts improve and so does your sense of accomplishment.

Most cities have scheduled lane swimming at their 25 and 50 meter pools. Here in sub-arctic Edmonton, city pool managers graciously (?) lower the water temperature at night so when the lane swimmers arrive in the morning it's a case of swim for your life or die of hypothermia! That guarantees a great workout!

Anyone who doubts the aerobic benefits of swimming should watch their local competitive swim teams work out each morning. I swam 20 fifty meter lengths as my regular swimming workout. The swim team members also swam the same distance - as a warm up to their morning workout! Swimmers are superb athletes, and we can benefit from their training and discipline.

Cross Training for Women

If you're looking for some great exercise resources for women, check out this excellent site: My Exercise For Women. Lots of good advice and motivation!

Core and Strength Training

When you're training don't forget that variety add fun to your exercise and fitness plans. Besides pure aerobic exercises consider adding core and strength training to your workouts. It doesn't have to be complicated! Here's some great information about bodyweight exercises - using your own weight for core and strength training. This can be a valuable addition to any training programs!

Summary

Running is a weight bearing exercise. That's good news if we're not injured. Weight bearing exercises use more energy per hour, strengthen the skeletal system, and new research shows running can increase the lifespan of critical joints like knees and hips. (Link out)

There are going to be times when a minor ailment like a numb foot keeps our running sidelined. Cross training workouts allow us to keep building and maintaining strength while giving injuries time to heal.

Masters Runner training goes beyond the mindless quest for "further,faster, harder". Cross training is a way to balance our exercise programs and improve our performance in what we love to do. Cross training is the door giving us an entry to a complete range of activity.

That's the appeal of the triathlon - it's has multi-sport training built right into the core of the event. We can take a lesson from triathletes and do the same: Build training variety into our workout routines.

Click here for information on how to make the best cross training workouts for yourself. Also check out these considerations for measuring fitness levels as an important first step in developing your complete training plans.

That's your benefits of crosstraining! And don't forget...