A Runner’s Intro to Cross-Training
This blog post is for the runners who need to cross-train but don’t know how to get started.
If you’re not sure if you should be cross training, read my recommendations here.
Analysis Paralysis
Last year I had a lot of injuries (way more than ever before) so I had to embrace cross training for the first time in my life. What I’ve learned through my experience is that it’s best not to over-complicate or over-think. Confusion generally leads to not doing anything.
The goal of cross training is simply to get your heart rate up, without causing (or irritating) an injury.
Equipment
The most complicated thing about cross training is probably the need for equipment. You need an either a pool, a bike, an elliptical, an erg, or other kinds of training equipment. You may need to get a gym membership and you will need a heart rate monitor.
“Pick Your Poison”
You can do any kind of cross training you enjoy as long as it is pain-free. When you get treatment (because injuries need treatment!) ask your medical provider if any mode of x-training is better or worse based on your injury. Feel free to try different machines at the gym or stick to one kind of training. Find out what works for you.
**Please note that trying a new type of training will likely result in some muscle soreness because you’re using your body in a new way. This is to be expected and isn’t the same as irritating or causing an injury.
Red flags to pay attention to:
Muscle soreness that gets worse instead of fading away indicates overuse and could develop into an injury.
Muscle soreness on only one side of the body. This indicates you may be working out with very bad form or a significant asymmetry.
Your injury feels worse after cross training even if it doesn’t hurt while cross training.
If you experience any of these scenarios I would pick a different mode of cross training.
Replacing Running
What workouts should you do? How long should you cross train? This is where analysis paralysis can really set in.
Just remember: your cross training will help you maintain fitness if you can get your Heart Rate up (and keep it up) similar to what you would do with running. It doesn’t need to be a perfect “equivalent” to the running you had planned.
If you want to swap out a 30min easy run and your HR is typically an average of 130bpm for an easy run, that’s your target for cross training. 30min at about 130bpm doing some other type of training. Generally, it’s harder to get the HR up by swimming, biking, elliptical than by running. Don’t be surprised if you feel like you’re working HARD in the pool or on the bike to reach your easy run HR.
Recovery
Biking, swimming, elliptical (most other modes of cross training) are low or non-impact sports, so recovery is relatively quick compared to the recovery required from running. You can afford to push harder, and for longer, and more frequently while cross training than you would if just running. A hard running effort generally requires at least two recovery days until you’re ready to go hard again. A hard cross training effort may only require a single day recovery before you’re ready to go hard again.
An Aside
If you’re injured and looking to cross train but you also don’t regularly do strength training, use this opportunity to get started. In the long run, developing a strength training routine and getting in the habit of lifting will do a lot more for your goals than some extra cardio.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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