We use cross training as a way to change up our fitness routine, making us become better at our craft – in our case, running.
People who run can cross train by lifting weights or doing calisthenics, yoga, swimming, cycling, and rowing. (there’s a subtle but major difference here which we’ll touch on next)
A point on resistance training: We won’t go over all the amazing benefits of resistance training, that’s for another article. The one thing you need to know is that strength training is important for all people to do, as a way of life, regardless of what else we do.
Embracing movement as a lifestyle.
A Major cross training difference
So let’s touch on the subtle but major difference between strength cross training and cardio cross training.
Another form of cross training would be hopping on the bike, going in the pool, and hitting the erg instead of running. The whole idea is to give our running muscles time to rest while doing different cardio-related exercises.
Cardio cross training is great for anyone who’s into endurance sports. For example: Running 100 miles in a week may take about 20 hours. Someone just starting out with running won’t be able to go from 0 miles per week to 100 miles per week…
but they can put in 20 hours’ worth of work.
Maybe it’s running for 5 hours, biking for 10, and swimming for 5.
The seasoned vet may use this strategy during their off-season with Nordic skiing or crazy bike rides.
This is a great way to get some serious aerobic, zone 2, gains while not running high mileage weeks with the risk of overdoing it or injury.
Leg workouts for cross training
We’ll cover three things here:
- What’s the value of leg work in strength training?
- How much should I do?
- Which exercises are most valuable?
Maybe you’ve heard that leg work is essential for runners to include in any strength training program.
But whenever you’ve tried it (since it’s “good for me”) you find you’re so sore that you can’t really get your runs done.
Ever happen to you? (psst, You’re probably going too heavy/ hard.)
Having beat-up legs is great training, but If you plan on doing a long long run or ultra, skip the weights the week before so that your legs are fresh.
What’s the value of leg work in strength training?
Strength training our legs is a great preventive maintenance activity that can help us run further, longer, faster – injury free. It’d be like changing the oil on your car, just more often. (you do change your car oil right?) it’s in the ‘important / not urgent’ category.
We use our legs to run. And having strong legs is a reason why we can run. If we just run, we may not notice anything at first.
But then a knee injury comes up here, plantar issue there, hip issue, or tight back
Most of the time it’s because our legs, our bodies, aren’t strong enough.
“Use it or lose it” rings true when it comes to how strong we are, and running alone doesn’t necessarily make us stronger.
How much should I do?
Find what works for you, explore, and experiment.
Here is what I do:
- work the lower body “hard” or “lift heavy” once a week.
- Upper body 3 x per week
- Light legs usually consisting of mobility, locomotion, the little things – twice per week
- Yoga and mobility every morning and night
Which exercises are most valuable?
I’ve been messing around with different exercises and the most valuable exercises are going to strengthen our weak points.
Some of the most common weak points are the glutes, hamstrings, groins, feet, calves, knees, toes, and tibia (shin)….
Pretty much everything in our legs lol
Here are some things I’ve found to be most valuable to me:
For strength, I really like:
- Horse/ wall sit/ bridge holds
- Squats: Jump squats, regular squats, pistol squats, and any variation
- Single leg Romanian
For locomotion:
- Duck walks
- Horse walks
- Toe walks
- Sideband walks
And for the little things: Arch, feet, ankle, calves, knees, hips, shin
- Arch crunches
- Atg split squats
- Ballot movements
- Hip flexor lifts
- Internal hip rotations
- Shin (tibia) rotations
What cross training do I personally do?
My experience has been that cross training has helped improve my running ability. I recover faster, have fewer injuries, and have a lot more fun.
I do strength training for about 5 hours per week – which keeps me feeling fit and race ready. And during the off season I’ll bike or row, but this year I am going to try and cross train during my training block, especially after big races
I really like calisthenics, yoga, lifting weights, biking, hiking, running, and snowboarding.
One of the best investments you can make is to do some form of resistance training for at least 3 hours per week, I really believe that.
I appreciate your attention!
Go get your miles (and resistance training), Peace!!
Joe DiAndrea 