Cross Training Tips from Your Local Onelife Fitness

Runners want three very simple things:

1. They want to run further;
2. They want to run faster; and
3. They want to live pain-free when not running.

A cross training regimen can enhance a runner's program and help them achieve those simple overarching goals.
How can cross training help you run further

One of the limiting factors in how far a runner can effectively run is their level of trunk strength and postural strength. A well-designed cross training program will incorporate bodyweight and resistance-based strength training. It will also target and strengthen all of the core muscles, allowing an improved running posture. This postural strength is vital for a distance runner. The stronger your core, the more control you have when your feet hit the ground. The more stable you are, the more economical of a runner you will be. For top performance, it is vital to develop the athlete from core to extremity.
For a basic plank, hold the position on your elbows and toes. Keep your core tight and your back straight. Hold the position for 30 seconds if you are able. If not, work up to that time in increments. Rest for one-minute between sets, but try to perform at least three sets. Gradually increase the length of time you hold the position and the number of repetitions.

A superman pose can also be a great core strengthening tool. Lie face down, raising one arm and the opposite leg off the ground and hold for 20 to 30 seconds if able. Then, try both arms and both legs off the ground at the same time - holding again for 20-30 seconds. Rest one minute between rounds, and repeat for 3 sets. Gradually increase the length of time you hold the position and the number of repetitions.
How cross training helps you run faster

For a moment, let’s assume that our runner has an ideal stride length, awesome endurance, and already does speed work while running. What could make this runner faster? STRENGTH. The correct amount of strength development will give a runner more horsepower. Better efficiency, more strength, and more power leads to a stronger runner similar to a stronger engine in a sports car or motorcycle. What your program will look like will be based on whether you are a sprinter, 8K runner or a marathon runner.
To strengthen and increase your functional leg power, try incorporating these exercises into your routine:

• Stiff-legged dealifts
• Lying hamstring curls
• Glute bridges

How cross training helps you live pain-free

Unfortunately, many runners start cross training as a reaction to an injury or chronic pain - both of which are all too common. The main culprits are muscle imbalances and overuse. Common overuse running injuries include Medial Tibial Stress Syndrome (shin splints), Iliotibial Band (ITB) Friction Syndrome, and stress fractures of the tibia, metatarsals (foot), and femur. Simply put, certain muscles get stronger from running while others are neglected and get weaker. A well designed cross training program will correct these imbalances leading to less injury and less pain.

Toe raises can help prevent shin splints. Stand on the edge of a step with your toes hanging over the edge, balancing with a railing or wall if needed. Only your heels should be on the step. Pull your toes on your left foot towards your shin as far as you can, holding briefly. Feel the contraciton in your shin of the anterior tibialis muscle. Release slowly lower your toes to the starting position. Repeat on the opposite foot, and perform 2 to 3 sets of 10-12 repetitions on each side.
Side leg raises can help prevent ITB friction syndrome. Lie on your right side and lift your left leg to a 45-degree angle in a very controlled manner. Then, lower down to the starting position. Keep your pelvis in a neutral position, not alowing your hips to roll forward or backwards. Perform 15-20 reps on each side for 2-3 alternating sets. For a more advanced exercise, incorporate a resistance band.
In Summary

Not all cross training programs are the same, just as each runner is not the same. It's important to design a program for each individual. Variables such as number of training sessions per week, exercise selection, volume, load, and intensity should all be considered. One important component to remember? REST. Rest and recovery are essential to any successful training program. Happy running!

Brian Cavanaugh of Onelife Fitness has over 20 years' experience in the fitness, athletic and personal training industries. He has a passion for coaching his clients through rehabilitation and helping them reach their optimum performance levels. He shares his passion with his wife and two children, and can often be found camping and experience the grout outdoors in his downtime.