Cross-train to improve your running performance
As the nights draw in and the running calendar starts to thin out, apart from Saturday Parkruns and for some the occasional cross country fixture, some runners take this opportunity to rest and recover from ongoing niggles and a hard season of training and racing.
As the weather gets colder, it’s a great opportunity for outdoor athletes to head indoors with a goal to get stronger and start preparing for all the spring events. One of the best ways to do this is to begin a cross training regime.
Here we look at what cross training is, and how, when built into a training plan with expert guidance tailored to you and your own personal goals, it can not only maintain - but actually help to boost your running performance and decrease injury risk.
What is cross-training?
Cross-training is any form of exercise that is undertaken alongside your main sport - i.e. anything other than running. This can include other sports, such as swimming or cycling, that help to build on a runner’s aerobic capacity. But although these forms of training might come more naturally to a runner, especially when participating in triathlons, strength or weight-training might be even more valuable in a cross-training plan.
Why should you cross-train?
Runners are often told to strengthen and stretch, but often they forget - or are not sure on what to do, or how to prioritise. In fact, most runners just want to get outside and run. But this can come at a cost, that can slowly creep up - in the form of an overuse injury.
By including cross training into your fitness routine, you can enjoy running injury-free. A study in the British Journal of Sports Medicine found that strength training decreases injury risk. It found that there was no beneficial effect from stretching on running performance - however, strength training could half the number of overuse injuries.
Furthermore, you will see improvements in your results. By replacing some of your weekly running sessions, that could be seen as ‘junk miles’, to time in the pool, on your bike, in the gym or doing a kettle-bell class, you can build up strength and endurance.
What are the main benefits from strength training?
Strengthen your core
Strength training can help runners to improve core strength - a crucial element for improving running economy. By including weights into your training, two or three times a week, you can increase your power, work on any muscular imbalances, and reduce your risk of injury.
Improve your endurance
There is also increased durability and resilience - especially important for ultra runners, when strength training may be more important to build capacity to handle the extra miles. Also trail runners who navigate uneven terrain can benefit from strengthening their core and hips.
Preserve (Increase) muscle strength
Muscle tissue is the most metabolically active tissue in your body, so strength training is one of the most effective ways to raise your BMR. This helps you pack more metabolically active lean mass onto your frame, which will increase your calorie burn. It will also help prevent or offset muscle loss as you age.
Improve your sprint finish
There is also evidence that by building muscle strength, you enable speed and a fast sprint finish! So if you want to see your Parkrun times improve, build in heavy and explosive strength training to improve your muscle power - and boost that final kick to the line.
How can Physio Remedies help?
There are so many different cross-training options - from weights machines, to many different exercise classes, high-impact and low-impact, as well as at-home training aids it’s hard to know where to start or what is appropriate. Of course one-size doesn’t fit all - so it is important to have expert advice before trying to figure out your own cross-training regime.
At Physio Remedies, our osteopath Kieran has extensive experience working with top athletes, helping them with rehabilitation from injury, with a goal of returning to sport at the same level of fitness as pre-injury. In fact, his main goal is to improve your level of fitness so that you come back even stronger than before.
Try it all out in our fully equipped gym
Lucky for us, being based at The Lansdowne we have access to some of London’s finest sports facilities.
“We get straight into our fully equipped, state-of-the-art gym facility and assess how your whole body is moving whilst doing various fundamental movement patterns to make sure we pick up everything we need to make sure you’re training the right way.” Kieran says.
“After we’ve done our assessment, I’ll tailor an individualised program with exercises that are beneficial for your specific sport and goals. I check and correct your form on the equipment, and can help with modifications so that your workout is enjoyable, effective and pain-free.
“By building up capacity, improving strength, and rehabbing any niggling injuries you will organically morph into you becoming a faster, stronger, and more durable runner.”
Book a session with Kieran
Physio Remedies can recommend specific cross-training exercises as part of a bespoke rehabilitation plan - which is the best way to stay injury-free in your running.
If you are convinced and want to find out more about a tailored cross-training plan and expert guidance to improve your running performance, get in touch today by calling 02030 12 12 22 or use our online booking form at: https://physioremedies.com/booking
