Turns out that running isn’t the only thing we should be doing. Stand by for instructions on how to use cross training to put a rocket up your training

Words: Anna Harding

RUNNING SKILLS

with Anna Harding

As a runner, your goals might be to get a bit faster, run a bit further or to run more often. What if we told you there’s a way you can help yourself achieve all three of these goals, without even running? Cross training is no secret, but it could be what you’re missing from your weekly routine that could be the difference between improving as a runner and getting stuck in a rut. So let’s delve into the myriad benefits cross training offers you and explore practical ways to integrate it into your week.

In basic terms, cross training is exercise that isn’t running. This is because its purpose is to enhance your overall fitness, while using different muscle groups. It helps to reduce the risk of injury by using different stresses on the body, while preventing burnout by adding variety. One example is adding cycling into your plan; it works different muscle groups and allows your body to get stronger because it’s being challenged to do something it doesn’t normally do.

A breath of fresh air: cycling is a low-impact antidote to the shockabsorbing needs of running

Different types of cross training

In truth, many activities could constitute cross training in theory, but there are a few that stand out as particularly suited.

• Cycling. Cycling is an excellent cardiovascular exercise that strengthens leg muscles and improves aerobic capacity. Cycling builds endurance and complements running by targeting similar muscle groups, especially the quads, hamstrings, and calves, but in a slightly different way.

It also improves pedal stroke efficiency, which can translate to better running mechanics.

There are different types of cycling that you could consider adding into your schedule; a spin class, road cycling, or using a static bike in the gym.

• Swimming. Afantastic low-impact cardiovascular workout that builds endurance and strengthens muscles without putting stress on the joints. It enhances lung capacity, upper body strength, and overall muscle tone.

Swimming also provides a good aerobic workout, but, because you’re not using the same movement patterns as running, it doesn’t provide as much specificity as a training stimulus as something like cycling or hiking would. You could consider pool running or aqua jogging instead. It’s not weightbearing and the resistance of the water provides a great workout.