Cross-training for Runners
By Megan
Recently I shared how I became a slow runner. Today I want to talk more strategically about how to build a running practice that supports recovery, prevents injury, and keeps you moving.
Cross-training to support running
Cross-training involves practising more than just one activity. There are many ways to cross-train for running but my favourite is a combination of strength training, stretching, and myofascial release.
There are many benefits to cross-training: it helps prevent injury, increases baseline fitness, and improves recovery while supporting your overall running practice (1, 2). Many injuries in running come from overuse. A varied training plan helps prevent overuse and allows for a mental and physical break from running. A varied cross-training plan should also include a variety of training intensities to help promote active recovery,
Strength
Strength training means putting muscles under tension and training them under resistance. This can be done with body weight, resistance bands, weights, or any combination of the above.
Resistance band training for Ankle strength
Strength training is a great way to increase muscle stamina, prevent injury, and increase/maintain base-level fitness. Increased strength through the legs can help to increase running economy and can increase efficiency and overall endurance (3, 4).
Two simple resistance band drills for building strength in hip flexors - a commonly weak area.
A benefit of strength training for running is the ability to focus on unilateral (one-sided) movements. This is helpful because running is a one-sided movement and people often have muscle imbalances and weaknesses that can benefit from targeted conditioning. Targeting the specific muscles used in running and focusing on weakness and imbalances can help improve running form and prevent injury.
Stretch and mobility
Stretching is a physical exercise that places the limbs and joints of the body in a position that encourages length and flexibility in specific muscle tissues. Yoga is a movement practice that combines stretching, breathwork, and body weight strength work in unison. Different disciplines of yoga will have different levels of intensity and balance among these aspects.
Megan holds a spinal twist
Benefits of a regular stretching or yoga routine include breath control, muscular control, and length. Additionally, these practices support muscle length and healthy joint mobility.
A short stretch video focusing on the large muscles of the legs. Reset muscle length after your run with this short flow.
Studies indicate that regular stretching or yoga practices support muscle length and are beneficial for runners (1). A literature review also highlighted the importance of runners having an optimal level of flexibility to allow for economical runs (5).
Myofascial Rolling
Myofascial release is a therapeutic approach where we apply gentle compression and massage to your myofascial (muscle and fascial) tissues. You can learn more about myofascial release basics in this blog post.
MFR Rolling for feet
Myofascial release is a great low-impact way to support recovery, tissue health, and prevent injury. In a recent blog series, we covered how myofascial release can help to reduce muscle and fascial adhesions while supporting tissue lubrication. It can also intercept of pain signals which reduces the experience of pain and regulates the nervous system supporting systemic recovery.
A guided MFR rolling exercise for shins thars beneficial for runners
Myofascial release is a proven way to improve flexibility in distance runners after only a single application (6). A meta-analysis noted that rolling was effective at reducing pain perception by 6% (7). The same meta-analysis also indicates value in performance efficacy when rolling is done post-activity (7). Rolling can also be a low-impact recovery tool that encourages tissue health and body awareness.
Want to learn more?
Check out our free runner’s resources on YouTube. We are adding to it all the time!
Join Megan in person for a 2.5 hour Strengthen, Stretch & Roll for Runners workshop.
Coming soon - a digital version of Strengthen, Stretch & Roll for Runners workshop.
Want early notifications for classes? Contact us and tell us which workshop and format you're interested in and we will put you on the priority notice list!
