Cut the mileage without sacrificing performance by adding cross-training to your routine.
If you want to improve your running next summer, try cross-training this winter. With next season’s most important races still months away, it’s the perfect time to reduce your mileage and make room for other types of exercise that will give your running a boost in ways pounding the pavement won’t.
Here’s how.
Non-Impact Cardio
Non-impact cardio exercise benefits runners in a couple of ways. First, it strengthens the aerobic system, as running does, but without the repetitive impact that causes so many running-related injuries. Second, certain forms of cardio exercise activate the running muscles in ways similar to but slightly different from running. As a result, the muscles may “learn” new activation patterns that can be transferred to running to make your stride more efficient. For example, bicycling is a more quadriceps-dominant activity than running, so cross-training on a bike may enhance the capacity of your quads to contribute to your stride.
To maximize the transfer effect, use one or more cardio activities that simulated complement running. Here are my top five, with their pros and cons.
| Activity | Pros | Cons |
| Bicycling | Excellent leg-strength builder | Outdoor cycling is dependent upon the weather. Indoor cycling requires access to specialized equipment. |
| Elliptical Training | Closely simulates running leg action. | Many people finding it boring. |
| Pool Running | The closet to actual running of the group. | Non-weight bearing. Too much of it can reduce your legs' ability to withstand impact forces. |
| Inline Skating | Strengthens important stabilizing muscles in the hips and core. | Doesn't simulate running as closely as the others do. |
| Slide Boarding* | Strengthens important stabilizing muscles in the hips and core. | Requires purchase of a slide board ($250-$300). |
Strength and Power Training
Strength and power training have two main benefits. Strength training enhances muscles that act as important joint stabilizers during running, thereby preventing injuries associated with abnormal joint actions. Power training—or performing explosive strength movements—enhances the efficiency of the stride.
A little strength and power training go a long way for runners. Do the following five-move workout two or three times per week. Start by doing just one circuit, then advance to two circuits and finally three (as indicated in the schedule).
You may download the schedule here.
Visit MattFitzgerald.org for illustrations of these workouts.
Single-Leg Squats
Trains the hip abductors (outer thigh muscles that move the leg away from the body) and external rotators (hip muscles that rotate the leg) to maintain hip stability during a single-leg movement similar to running.
Stand on your right foot and bend the left leg slightly so that your foot is just a few inches above the floor. Lower your butt slowly toward the floor, keeping most of your weight on the heel of your foot. As you squat, reach your left leg either behind your body (easier) or in front (harder) to keep it out of the way and help maintain balance. Squat as low as you can without your butt swinging outward (a sign that the targeted muscles have become overwhelmed and other muscles are taking up the slack). Return to the start position. Do eight to 10 squats on each foot.
Oblique Bridge
Trains all the muscles involved in maintaining lateral stability at the hips, pelvis and spine.
Lie on your side with your ankles together and your torso propped up on your forearm. Lift your hips upward until your body forms a straight diagonal line from ankles to neck. Hold this position for 20 seconds, concentrating on not allowing your hips to sag toward the floor. You may want to watch yourself in a mirror to make sure you’re not sagging. Reverse sides and repeat the exercise. To increase the challenge, lift your outside leg up from the bridge position, keeping it straight.
Split Squat Jump
Enhances stride power and efficiency.
Start in a short lunge stance with your right foot flat on the ground and your left leg slightly bent with only the forefoot touching the ground a half step behind. Lower yourself down into a deep squat and then leap upward as high as possible. In midair, reverse the position of your legs. When you land, sink down immediately into another squat and then leap again. Use your arms for balance and to generate extra upward thrust with each leap. Complete 10 to 20 jumps with each leg.
Dead Bug
Trains your deep abs to maintain stability during alternating arm and leg movements.
Lie face up with your head slightly elevated above the floor and engage your deep abs by drawing your navel towards your spine. Begin with your right leg straight and elevated a few inches off the floor, your right arm reaching toward your right foot, your left leg sharply bent off the floor with the knee at your chest, and your left arm extended behind your head, parallel to the floor. Keeping your navel drawn toward your spine, slowly reverse the position of your arms and legs, and continue alternating arm and leg positions for 20 to 30 seconds.
Push-Up
Strengthens the upper body and improves the posture of the upper back.
Assume a standard push-up position with your feet together, your palms placed slightly farther than shoulder-width apart, and your eyes looking forward. Lower your chest to within an inch of the floor. Your entire body should be a rigid plank. Press back up to the starting position. Complete 10 to 20 repetitions. If you can’t do at least 10 standard push-ups, do half push-ups (i.e. lower your chest halfway to the floor).
