How to Unlock Your Running Performance Potential with Cross Training
Will cross training make you a better runner? Yes!
As someone who has always kinda shied away from cross training (mostly due to a lack of effort and facilities), I've recently rejoined those runners who have found a benefit in cross training.
My form of cross training preference these days has been my road bike. And what's helped tremendously is having a cyclist neighbor who is willing to drag me across all kinds of towns at 5:30 in the morning.
In this post, I'm going to be suggesting that cross training is a good idea for runners. I'll explain why and give you some tips to help make it work for you.
Here's my disclaimer to all of you reading this: Yes, you should do what's best for your running and that may or may not include cross training. If you don't know what your running needs are, then you should ask for help in the form of a running coach.
Okay, here goes.
Yes, cross training is good for runners. I think the biggest impact it's had on my running is that it allows me to get work in (aerobic stimulus) while allowing my whole body to recover from the pounding of a distance run.
I think that more runners could greatly benefit from a higher-intensity, low-pounding alternative to running. Do I think enough runners are actively cross training? No.
So the good news is that we can be doing more and getting some bang for our buck by cross training more often.
How often should you cross train is generally speaking the next question you probably have...
I'll be honest here: if you are a successful runner and you run all the days you want to run and you don't feel beat up and you're not injury prone, then keep doing what you're doing.
But if you could use a change up from always running or if you think you could benefit from adding a workout day to your week, then the best option is to cross train.
When in the week should you cross train?
I've experimented with different days in the past, but more recently, I've been using Tuesday as a cross train day while sometimes (depending on how beat up my legs are from the long run) also taking Monday as a complete rest day.
*I've typically always taken Mondays off as it just fit with my needs, but now using Tuesday as a cross train day I've tried to get back to running on Mondays. It doesn't always happen.
Here's what I've found:
Off on Monday, biking on Tuesday, and doing a workout (intervals or hills) on Wednesday has been fine and my legs haven't felt off or sluggish.
Since this is the case, I'll try and keep this up for as long as possible.
I do have some of my own issues dealing with cross training, but these might just be me:
My weekly mileage tends to be lower on weeks I bike + take a day off
My step counter looks embarrassingly low on days I cycle
Besides those limitations I've put on cross training, I'm completely sold on the quality of work I've been able to do and the running paces I've been able to hit from the boost in aerobic fitness.
Why cross training is important
Another important reason to cross train is that it reduces the risk of injury.
As I shared earlier, I think being able to get in cardio work without the pounding is very beneficial to my overall health and the running I'd like to accomplish.
I know that 1 hour a week of quality work will always help my running and if my weekly mileage is lower, but I'm able to do better running, then I'm all about it.
Will I always cross train? I'm not sure, but for the foreseeable future (like the summer when triathlons usually happen), I'm all about using my bike to boost my running.
And that's why you should too.
Have questions? Reply to the email and I’ll get back to you.
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Friday’s Action Plan:
Incorporate cross training in your pre-season or when training doesn’t have to be completely dialed in.
What Has My Attention:
Try this 800 meter workout to improve your speed
The Ingebrigtsen Family’s Training Secrets Revealed
The mental aspect of a championship racing season
Quote of the Week:
Give yourself some credit for the days you made it when you thought you couldn't.
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