Running is great, easy way to get in a cardio workout and my personal favorite type of exercise. However, if you’re running almost every day you run the risk of injuries, including stress fractures, shin splints, tendinitis, and runner’s knee. In addition to stretching well before and after your workout, the best way to prevent these injuries is to cross-train.
When I was first introduced to the idea of cross-training, I was at a loss. What does cross-training entail? What are the benefits of cross-training? After consulting Google search, I learned that cross-training is meant to supplement running to not only reduce your chance of injury but also to help balance muscle groups and improve your cardiovascular fitness. Cross-training can be divided into two different types: activities that complement running, and those that enhance running.
Cross-Training Activities that Complement Running: These workouts use the muscles that are not usually used while running as well as the main running muscles in order to build muscle strength and muscle balance.
- Swimming targets all the major muscle groups and gives your legs a break from the impact of running. By swimming, you can maintain aerobic fitness and also develop upper body muscle.
- Cycling, although more strenuous than other cross-training activities, strengthens the muscles in your quads and shins and the tissues in your knees, hips, and ankles. Doing intervals on a stationary bike can also increase your running speed.
- Indoor Rowing (ERG) is a great cardio workout that builds the muscles in your quads and hips, and improve your overall upper body strength. In order to achieve the most benefits with this method, it is necessary to use proper form, so ask Google or an employee at the Plex for help.
- Stair Climbing is nothing new for BC students. With stairs all over campus, it’s hard to avoid them completely. As a workout, stairs strengthen your quads and hip flexors, balancing out the already strong muscles in your hamstrings.
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Cross-Training Activities that Enhance Running: These workouts use the same muscles as in running, but with lower impact on the joints that allow injured runners to recover as well as healthy runners to prevent injuries.
- Ellipticals are a common form of exercise, especially among BC Plex-goers. These machines mimic running motion without the hard impact on your knees. The elliptical helps develop core and leg muscles as well as strong arm swings for more efficient running.
- Walking as a cross-training exercise actually builds your endurance since you can walk farther than you can run. Be sure to walk at a brisk enough pace to get your heart pumping. Pumping your arms will help you build more calories as you walk.
Additional cross-training activities include abdominal workouts, yoga, and weights. BC even offers a cross-training class at the Plex on Wednesday nights. You can get creative in the workouts you do to strengthen your body for running as well as preventing injuries.
In the unfortunate event that you should get injured, take it easy! Don’t push yourself to keep running because you could worsen your condition. You want to give your body enough time to heal so you can get back to running as soon as possible. Cross-training also gives you the option to work out while you’re injured to maintain your fitness. However, if you still feel pain take a break, stretch, and ice (home recipe: three parts water, one part rubbing alcohol; it won’t completely freeze so it’s malleable); there’s no rush to get back out there if your health is on the line.
Cross-training offers various benefits for runners and non-runners alike. Go out and run hard, Collegiettes, but remember to take care of yourselves!
Sources
http://www.womansday.com/health-fitness/workout-routines/cross-training-for-runners
http://www.therapeuticassociates.com/sports-medicine/common-running-injury-symptoms/
http://activeliving.westernsurg.com/archives/category/sports/
http://bcgavel.com/2013/10/07/sketching-the-crowned-hilltop-2/
http://www.huffingtonpost.com/2013/11/26/elliptical-workout-mistakes_n_4323962.html
http://runnerunleashed.com/2013/04/13/one-of-the-most-common-running-injuries-the-itbs/
“Google search” hyperlink: https://www.google.com/search?q=cross+training+for+runners&oq=cross+trai…