Our fellow runner and resident cross trainer, Monica Boldt, explains why it's important!
Injuries,
plateaus, burnouts. We’ve all heard and have been acquainted with most, if not
all, of these as runners. Normal stuff, you say. Perhaps, in some degree. But
what can we do to minimize the possibility of these, all the while making
steady gains in our running performance? Cross-training! Ok, don't roll your
eyes! Cross-training can come in different forms, tailored to the individual,
and is a major injury, plateau, and burnout prevention tool.
Let’s think
about it for a second. Running uses the majority of the same muscles (i.e. hip flexors,
hamstrings, calves) in a continuous forward plane of motion for minutes to hours
at a time. Overuse of these muscles without balancing out their counterparts
(i.e. hip extensions vs. hip flexion) and varying planes of movement in the
transverse and lateral field, increases the possibility for injury. Cycling,
swimming, yoga, rock climbing, boxing, weightlifting, are all viable cross-training
methods. Agility, balance, and strength work are super important in increasing running
efficiency and injury prevention. Cross-training can be fun and moves you
towards becoming a more well-rounded athlete. For example, taking yoga classes
will challenge you to mobility and flexibility, as well as stabilization. You
can quickly see how this will translate right into becoming a better runner.
If you're
running to lose weight, beat that 5k time, or improve your ease in running, you
may think beating the pavement day after day is the key. Often times, the
better strategy is less running and incorporating cross-training with an
emphasis on resistance training. Pick up some weights and work on compound
movements such as squats, deadlifts, cleans and presses, step ups, and push and
pull movements. Full body exercises. Your body will plateau with running if that’s
all you do. A couple days of added strength work will help change the shape of
your body, add power to your stride, and prevent weight loss stagnation.
So, now
there’s also the issue of burnout. A dreaded word that can halt all the gains
you've made. For example, if you're a year-a-round runner, running in the extreme
cold or sweltering heat can zap the motivation right out of you. Add daily
struggles with work, relationships, etc. and the running routine can sound
miserable. So change! Embrace it! Have other options for training in your bag
so you can stay committed with a healthy, active lifestyle all year. This is where
cross-training is a great benefit to the mind. Mixing things up keeps you
engaged and is a great motivator for reaching goals. If you find you're in a
very pressure-filled season in your life, perhaps pushing yourself to PR or run
a marathon might not be the best stimulus for your body. When the body is
already under stress, your sympathetic nervous system (fight or flight) is elevated
and adding more physical stress from your workouts can be detrimental. This is
why cross-training is also a recovery tool for times like these. Reaching for
activities such as walking, yoga, or light swimming will increase the
parasympathetic nervous system (rest and digest) and bring the body back into a
state of balance.
So, what did
we learn? Cross-training is not an activity that takes you away or hinders you from
your love of running. It is actually a tool that balances, strengthens, and
continuously challenges your body so training for your next half marathon, 50k
trail race, or your first sub 8min mile will not be hindered by nagging
injuries, stagnation, and mental fatigue.
Monica Boldt is a Camp Gladiator trainer, personal trainer, SFG Kettle-bell instructor, and fellow runner (5K, 10K, half an full marathons). If you have questions, you can catch her occasionally at our Tuesday runs, or send her an email at mboldt.mezzo@yahoo.com.
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