How cross training can elevate your performance

Historically cross training has been viewed through a negative lens. We often assume that if someone is cross that they are injured. However, is it time that we changed our perspective and became more open-minded to including cross-training in our training schedules? In this blog I will aim to show you the benefits of cross training, my favourite types of cross training and who cross training can benefit the most – spoiler alert, I think we can all benefit from cross training.

Running is seen as a weight-bearing exercise. With every stride we take, we exert 3-5 times our body weight through the joints and bones of the lower leg. On the other hand, cross training is a form of exercise that is completely non-weight bearing. Popular examples of cross training include cycling, swimming and the elliptical machine. An important thing to bear in-mind is that strength training is not a form of cross training, because that is of course, weight-bearing.

Cycling outdoors is a great way to remain in touch with nature.

Now that we have clearly understood what cross training is, it's time to look at its benefits. Many people fear that replacing a run with a form of cross training will decrease their performance. A study conducted in North Carolina, set out to test this theory and see if you completely replaced running with cross training for 5 weeks, would be a detrimental to their performance. The study reported that Lactate Threshold – the point at which the body produces more lactate than it can resynthesise, and VO2 Max – the maximal amount of oxygen uptake that can be utilised by the working muscles, have remained the same. This is great news, especially if you are currently facing a long term injury, that it is possible to maintain a good fitness level. But it should also come as an awakening for many runners who previously doubted cross trainings place in their schedule. You lose nothing but can stand to gain a lot.

This is further enhanced by an observation I was able to make whilst studying and training at the Endurance performance centre at St. Mary’s University in Twickenham. During my time there we had a lot of high level 800m runners. I am talking insanely fast 1:45, Olympic standard guys training in and around the area. Remarkably they did very little running outside of their specific sessions. Instead, they would often be seen on the elliptical machines or something similar. This allowed them to ensure they were fully recovered for the next session, without adding more stress to their bodies but also still getting that aerobic stimulus that is required as an endurance runner.

Now, you may be saying Callum, this sounds great but I'm not preparing to run the 800, I’m training for a 10K or even a marathon, and I need to have a good base mileage. And to you, I absolutely agree. Mileage is important but I believe we have placed too much emphasis on it. You may be someone who struggles to run 40 or 50 miles a week, so why not add in some cross training? Instead of killing yourself trying to reach a number that you have put into your mind, why don’t you listen to your body and cut your mileage back a little bit but add in some cross training to mirror the effect of running 50 miles a week. Except for this way you can recover, remain injury free and allow for the necessary adaptations to occur that allow for your running to improve.

Overall, I am a big advocate for many athletes to include cross training in their schedules no matter the distance they are planning to run. My favourite type is certainly biking as you are able to get outdoors similar to running but also when needed you can stay nice and warm indoors and jump in a zwift race to keep those competitive juices flowing. But I certainly recommend finding something that you personally enjoy as that’s we want to keep it as fun and as light-hearted as possible.

Thanks for reading this far, I hope you found it useful. If you are looking for more insights be sure to check out the other articles I have released. I try to do one every week on a range of topics!

Take Care and Happy Running :)