What types of cross-training are most beneficial for runners?
Ask. Dr. Green
Cross training for runners is an integral part of improving your craft. Whether you’re a novice or professional, adding variety into your training reduces injury.
Running is alternating, continuous single leg bounds that occur at a rhythmic pace based on neuromuscular efficiency - in layman's terms, it is a series of single leg hops. Although you’re only moving in one direction during running, your body is working in 3 planes, so your cross training program should focus on that.
Research shows that cross training 2-3 times a week for at least 30-60 minutes for 2-3 months will yield noticeable results in performance (strength, speed, endurance, reduced ground contact time, etc). Working out once a week will show no to minimal results in the same time frame. The variation in days is dependent on weekly mileage, running frequency, and upcoming competitions.
Cross training programs should include resistance training and plyometric exercises. Your program should include 4-5 low to moderate intensity (40-70% - 1 repetition max) resistance exercises for 1-3 sets of 4-10 repetitions, and 2-6 plyometric exercises consisting of 5 -10 repetitions of 30 - 200m sprints or 30 - 200 jumps. Resistance exercises will focus on strength training, but you should avoid training to failure. Performing the maximum amount of reps during the last set produces increased metabolic and neuromuscular fatigue reducing muscle power output. Plyometrics will improve your running economy by reducing your time on the ground (ground contact time).
The one variable that is completely individualized is finding the balance between strength and endurance training. Too much muscle strengthening will hamper your endurance and vice versa. A good rule is 3:1 ratio of endurance training (running days) versus strengthening. Using this ratio yield improvement with power, jump height, strength, and decreased ground contact time (speed).
There is no “best” way to cross-train; however, using these techniques will help you develop that will boost your performance and reduce your risk for overuse injuries.
Examples of Resistance Exercises:
Squats, back extensions, side planks, leg extensions, prone hamstring curls, leg press, lunges, deadlifts, and deadbugs.
Examples of Plyometric Exercises:
Jump squats, lateral bounds, single leg hops, depth jumps, ladder drills and broad jumps.