The Importance of Cross Training
Guest Post by Danielle Frech Foti (PhD in Physical Therapy, Fitness Instructor, next-level runner and certified badass. She practices what she preaches in this post!)
What is cross training?
Cross training means any type of exercise that you can substitute with running. However, not all cross training is created equal. While weight lifting and yoga are valuable for staying healthy and strong as a runner, they do not quite count as cross-training. Rather, think of strength training and mobility work as supplemental workouts. They supplement your running, rather than serving as an alternative workout that trains the same physiological systems.
5 Benefits of cross training:
It Can reduce your risk of injury
By balancing your weaker muscles with your stronger ones, you'll help reduce your chance of injury.
It can maintain fitness during injury - cross-training provides you with an alternative to stay fit as you rehabilitate your injury. Be sure to talk to your doctor or physical therapist to know which types of exercises are still okay to do.
It helps balance your muscle groups -Cross-training can help to strengthen muscles that are used less during running.
You can improve your cardiovascular fitness. -Many cross-training activities are great cardiovascular workouts, so they build on those similar benefits of running. (My personal favorite are stair workouts!)
It helps keep you from getting bored of running - it’s good to switch it up a few times a week. It allows you the chance to miss running and get excited for your next run, rather than dread it
How often should you cross train?
The amount of cross-training you do depends on how you're feeling—both mentally and physically. If you're a recreational runner, try to supplement your three to four days of running with two to three days of cross-training.
If you're a competitive runner and run four to six days a week, you can substitute a low-intensity cross-training workout for an easy run or a rest day on one to two days a week.