What is cross training? Well, for many people, they believe it to be all or a combination of swimming, biking, and running. Cross training is actually an additional training activity that can improve your overall performance, accelerate your recovery, and decrease risk of injury.
Cross training doesn’t have to involve combined sports specific activities, i.e. an individual who trains via running, bicycling and swimming, yet incorporating yoga and/or plyometric training into a runner’s workout regimen are examples of possible cross training activities. A runner’s cross training goal tends to focus on addressing muscle imbalances in order to help with injury prevention.
Over time, a runner’s muscles become more developed than others in their body. These underdeveloped muscles become weak, which can affect joint movement and lead to a chronic overuse injury. Stresses on the ankle, knee, and hip joints during running can result in decreased joint mobility and increased stiffness. Incorporating cross training exercises, i.e. non joint loading activities such as biking or rowing, can help mobilize joints and reduce stiffness.
If an individual is recovering from an injury, incorporating cross training exercises that avoid undo stress to the injured site will help improve blood flow & nutrients to the area, thus helping facilitate the healing process.
Overall improvements in performance is facilitated by cross training programs. These include increased strength, improved recovery time, decreased body fat, increased exercise intensity with less trauma to the joints, and avoiding overtraining which could result in injury.
Cross training ideas for runners are numerous. Examples include biking, rowing, walking, and swimming. Incorporating Suspension Training (TRX) workouts is another great way to benefit strength, stability, core stabilization, and overall enhanced performance.
