Cross-Training for Runners: Building Strength and Preventing Injuries with Brian Patterson

Well , this week we talk about cross training for runners , why it's important , what is it and why we should do it . Last but not least , some advice on how you can replicate your running sessions with cross training . Also , we'll continue our series of looking at specific running events at the olympic games . So why is it important now ?

We all are keen runners and if you are listening to this podcast , you may be starting out on your journey into getting into running . Now , as I've said before , running is a brilliant exercise for the heart and lungs . However , there are some downsides to running .

It does impact on your joints more than other aerobic exercises , so there may come a point , if you're running quite regularly , that you might encounter injury , like myself at the moment .

Many runners will benefit from including cross-training in their weekly training , as cross-training will improve aerobic fitness while reducing your risk of injury , both of which will help you run better and for longer . So what is it ? I know it's kind of stating the obvious . Well , the term is used broadly .

Cross-training means the type of exercise that you can substitute for running . By this definition , cross-training is a type of exercise that improves your aerobic fitness things like spinning , swimming and so on and some forms of cross-training mimic the motions of running , such as an elliptical or hiking , while others do not , such as swimming .

However , you can walk up and down the pool and this takes the impact away from the legs . What weight lift ? While weight lifting and yoga or even pilates 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 as supplemental workouts .

They supplement your running rather than serving as an alternative workout that trains the same physiological systems . So what are the benefits ? The most significant benefit for cross training for runners included muscular imbalances , biomechanical irregularities , overuse and overtraining .

Biomechanical irregularities are quirks in your running form overpronation , supination of even hips and similar issues that make you a bit more prone to injury .

Cross-training offers help for all those issues by moving your body in a different motion than running , so you can strengthen your muscles , smooth out the imbalances and by reducing the number of miles you run , you can reduce the overall impact on your muscle , joints and bones . Cross training can also help maintain fitness when injured .

So if you are injured and unable to run for a few weeks , cross training provides an alternative to staying fit . As a rehabilitate your injury , cross training can maintain and even improve your level of fitness during a time off . Just because you are injured , it means you don't have to stop doing exercise .

So what type of cross training you do when injured is based on the nature of your injury . Injuries such as stress fractures will limit the type of exercise activities you can do , or you may have more options for injuries such as sprains , strains and tendonitis .

Be sure to speak to your physical therapist or doctor about which types of cross training you can safely do as you recover from injury , or even a personal trainer . Probably I think I would talk to the personal trainer , as they have a sort of a bit more experience . Cross training can build aerobic fitness .

As I said , new runners will benefit from regular cross training . Your muscles , joints and ligaments and bones can take up to six months to adapt to the impact of running , so you do not want to increase your mileage too quickly .

Cross-training can also help non-running days and can help build that aerobic fitness and strengthen your body for the specific demands of running . Now we will look at specific programs later in the podcast . Cross training is one of the best ways to add volume to your program while minimizing your risk of injury .

Essentially , cross training can act as a protective and preventative measure against injuries by reducing the impact and forces on your muscles . As I've said , joints tend joints , bones and tendons and ligaments , adding variation to the repetitive stress imposed by running and corrective muscle imbalances caused by running by strengthening opposing muscles .

Aerobic cross-training activities such as cycling , elliptical trainers , jumping rope and rollerblading can also improve cardiovascular fitness , which can boost your running performance . So when should we do it ? Cross-training should supplement running , not replace it . If you are doing it in conjunction with your running .

And begin with how many days per week you can safely run , which may be in the range of three to five days per week . Safely run , which may be in the range of three to five days per week , schedule one day as a complete rest day and then fill in the remaining days for preferred cross training and strength training Supplementary workouts .

Now I understand that this might be a schedule for someone who is running regularly or was pretty much on the intermediate to advanced level . However , even if you just ran once or twice a week , then try incorporating other forms of cross training or other forms of supplemental training .

For instance , one of my earliest guests , anna cooper , which is in our christmas episode , said that she did pilates once a week in in addition to her running and she felt that really helped her running , especially with the core .

Now I know , strictly speaking this is not cross training , but the principle is there in that she added something else to her training . So what are the different options ? We did sort of skate over this . Swimming .

If you're looking to improve your breath workout when you're running , adding in a more regular swim session could be just the thing you need to become more in tune with your breathing . Swimming has many benefits , including improving your lung capacity and adding with your recovery , as well as being very low impact compared to running .

It provides a good aerobic workout but because you're not using the same movement patterns as running , it doesn't provide as much better simplicity as training stimulus as something like cycling or hiking would . You could consider pool running or aqua jogging instead . It's not weight bearing , and the resistance of the water provides a great workout .

I mean , if you're doing triathlon , then obviously swimming you're going to be doing that anyway . So even if you are injured withathlon , then obviously swimming you're going to be doing that anyway . So even if you are injured with your running , then you may want to increase the volume of your swimming workouts or cycling , since you're in the water .

Swimming has no impact on the joints and therefore is one of the best options for injured runners . And you may need to take special precautions about kicking with some lower leg injuries , but using a prop like a buoy can help you problem solve .

You may need access to a pool , but swimming will always provide an effective cardio workout without as much wear and tear . Hiking although it may seem surprising , walking or hiking can be a great way to build your endurance . After all , it's all still time on your feet . Just as much slower pace . There's a particularly good alternative to running .

If you are an ultra marathon race on the horizon , building in some regular hikes might be the way to build up your endurance while taking on the views a bit more of a gentle pace than your regular runs , and this can be a great benefit to your mental health if you prefer something that gets your heart rate up a little higher speed .

Walking , increasing the pace , could be different enough to your running training , while still building your endurance and mixing up your routine . Watsamele walks in , as hills will always get your heart pumping a bit faster , just to make sure you've got a good pair of walking shoes .

Rowing Now I know I always think the best to get someone to show you how to do proper technique on how to row , as if you're getting over an injury , you won't want to get another injury if you're not getting proper technique on the machine .

So probably get , let's say , someone who is a fitness instructor or a personal trainer that can show you the best technique for rowing . Cycling whether you prefer the road or opt for a mountain bike , cycling provides a fantastic cardio workout without any impact For runners . Pedaling will also help you improve your cadence . Help you improve your cadence .

Cycling is also simple to incorporate into your training plan , especially if you can bike to and from work a few days per week , and cycling is also a great indoor activity , whether you pick up the recumbent bike or opt for a spin class , the elliptical trainer , now the elliptical trainer or cross trainer , is a great piece of kit .

So the elliptical trainer was literally invented to mimic the motions of running without producing the same kind of impact forces that running generates .

And that means you're going to get more running , specific cross training workout than you would by swimming or cycling On the turbo trainer , for example , but without all the weight bearing and muscle pounding that running entails .

What the cross trainer does is take out the eccentric contraction the moment when you land , and prevent your body from collapsing , says Ian Klein , a specialist in exercise physiology and injury prevention from the Ohio University in the US . That's an integral part of running , and so you do need that in-game training .

But if you get too much of it , if your muscles can fatigue and break down under a lot of stress , which can lead to injury . The cross-training also cuts off the push-off phase of the gait cycle , which is part of the process of running , because your feet never leave the pedals .

Juan Delgado , a director of sports science at the New York Sports Science Lab in New York , doesn't believe that this is a bad thing .

When you're running , the tibialis anterior muscles , which are responsible for the dorsal flexion of the feet , are almost under maximum tension , which makes them more susceptible to overuse and increase your risk of shin splints and stress fractures .

But when your feet maintain contact with the cross trainer pedals , these muscles will have a better isokinetic and isometric contractions and can reach maximum tension without becoming stronger , without the impact of lift off and heel strike motion . Sales delgade .

The cross trainer also offers more of a complete workout , as it recruits both the upper and lower body with its pendulum motion .

By using your body weight as a resistance , it becomes an excellent way to prepare your body for the rigours of regular running , such as the muscles engaged in running can be stronger and more accustomed to carrying your body weight without the impact of hitting the floor constantly , says Delgado . As such , this helps to reduce your injury risk .

A huge win for runners . So why use them ? If I'm not said the the obvious , they're low impact . Working out on a cross trainer is a low impact activity , so it will feel easier than a run of a similar intensity . To combat this , use a cross trainer for one and a half to two times the duration you've run .

So , for example , a 30 minute run would be equivalent to a 45 minute to an hour session on the cross trainer Great for recovery . Spending time on the cross trainer can be helpful on recovery days , especially if you have a rough time running at a recovery pace or less than 70% of your maximum heart rate .

So it's actually quite hard to get your heart rate up on the cross trainer without maxing out on resistance , which means you'll stay in an easy low intensity zone and you need to reap the rewards for a recovery workout . Cross trainers are less taxing on your joints .

Obviously , they use a cross trainer to improve blood flow to your muscles without causing the muscle fibre damage that running does . So it could help to speed up your recovery time between hard running sessions and allow you to complete these days at a higher intensity , resulting in greater running performance gains .

Might be a bit obvious , and that's why you should always do your key workouts like speed workout , tempo runs and race pace as effective as running efforts , says Ian Kleene . No matter how closely the cross trainer was designed to mimic running , anyone who has ever stepped on one knows it's not the perfect substitute .

Consider it a valuable tool in your arsenal , especially on days when you need to slow things down or recover , but not as a replacement to running , so if you are doing it in conjunction with your running training and you're not injured , then you know it's more of a recovery tool . So the best advice for replicating running sessions , so regular running .

Now , if you normally go out for 30 minutes on a Tuesday and then do 30 minutes on the bike , then do 30 minutes on the bike or 30 minutes on a cross trainer , again with intensity , keeping that nice and low , and the same sort of thing you'll be doing with your running .

And I would not gauge your intensity using the heart rate monitor , as you cannot compare two different exercises , so I would . It's basically a gauge on how you feel With interval running . Ben Parks , who's a YouTuber and an influencer , does a really good video about this on cross-training . I will leave a link on the show notes anyway .

He says that if you normally do intervals , he recommends using the rowing machine or stepper or even on the cross trainer .

There are hill programs to help raise your intensity workout , although we have said that it's really the cross trainer would be good for the recovery runs and I think the main focus here is just to keep the intensity high and you're effectively maintaining your fitness level as you could help raise

it . Ben emphasizes the importance of replicating what you would normally do with your running routine . He says just do your best to replicate what you would normally be doing with your running . For him , the best tools have been his bike cross trainer concept , two rowing machine , the stepper , especially for those high intensity sessions .

He says if you're thinking about adding some cross training to your routine , ben recommends adding starting out nice and slow . Remember when you first started running . You don't go out and try and do a marathon on the first day . The same principle applies to cross training . Just ease into it gently .

A few excellent points spend 30 minutes on the bike , 30 minutes in the swimming pool or 30 minutes lifting weights and doing some sort of resistance training . So that's a good workout . And incorporate this once or twice a week can help build a solid foundation .

And for those of you who might not enjoy speed work during your runs , you can mimic that intensity with your cross-training sessions . But here's a key takeaway from Ben For the first few weeks , keep your heart rate nice and low . Gradually you can start adding more intensity as you get more comfortable .

So so there you have it , some really solid advice from Ben Park . So , as I said , I will leave a link in the show notes . So , in summary and basically , I'll just summarise what we've just said about cross-training and if you're like me and you understand the joys and benefits of running for your heart and lungs .

But let's face it , as I said , running can be tough on the joints , leading to potential injuries down the road . And that's where cross training comes in . Cross training isn't just about mixing up your workouts . It's about incorporating exercises that complement your running routine or reducing the risk of injury .

Think of it as a way to strengthen your muscles , improving your aerobic fitness , and give your joints a break from the repetitive impact of running . But why should you bother with cross-training ? Well , the benefits are numerous , as I've said . First and foremost , it helps reduce the risk of injury by addressing muscular imbalances .

Biomechanically regular energies Plus if you do find yourself sidelined with injury , cross-training can help maintain your fitness level and aid rehabilitation . Mechanically regular energies plus if you do find yourself sidelined with injury , cross training can help maintain your fitness level and aid rehabilitation .

For new runners , cross training is especially valuable as it allows your body to adapt gradually to the demands of running while building strength and endurance , and for those looking to add volume to their training program . Cross training is a game changer , offering a protective measure against those overuse injuries .

Now , when you , when you should incorporate cross training we talked about this it should be a supplement to your running , not replace it . You know , aim for three to five days of running per week , or even if they do two , three days with cross training on your non-running days .

And even if you're just starting out with running , adding in some cross-training can spice up your workout and prevent burnout . So what are your options ? When it comes to cross-training , we've looked at swimming fantastic for improving your breath , workout , lung capacity , while hiking improves low-impact weight to build endurance .

And let's not forget about cycling , rowing and using elliptical machine , all of which offer excellent cardiovascular benefits without the strain in your joints . When it comes to replicating your running sessions , the key is to match the intensity and duration of your workouts . Whether you're doing regular runs or interval training , there's a cross training option for you .

Just remember to start slow , listen to your body and gradually increase the intensity as you go . So there you have it , folks . Cross training isn't just a nice addition to your running routine .

It's essential for staying injury free and reaching your full potential as a runner , whether you're hitting the pool , hopping on the bike or gliding or elliptical training , cross-training has got you covered . So all I can say is I hope I've given you some good advice . Next we're going to be looking at an event a running event at the Olympic Games .

Welcome back to our series looking at running events at the olympics . Today we're looking at the 800 meters . The 800 meters at the summer olympics has been contested since the first edition of the multi-sport event . The men's 800m has been present on the Olympic athletics programme since 1896 .

The women's event was first held in 1928 , making it the first distance running event for women . However , it was not held again until 1960 , which was won by Ludmila Shepsova from the USSR . Since when it has been a permanent fixture , it is the most prestigious 800m race at elite level .

The competition format typically has three rounds a qualifying round , semi-final stage and a final between eight runners . Semi-final stage and a final between eight runners . The Olympic records are held by David Rashida from Kenya , who ran a world record of 1 minute 40.91 in 2012, .

And Nadia Olozorenko , also from the USSR , who ran a former world record of 153.43 in 1980 . Olezarenko's mark is the joint longest standing women's Olympic record typically set three days after Ilona Sloponek's from East Germany's shot put record and the joint second longest , after the men's long jump record by Bob Beeman .

Her time remains the second fastest ever for the event . The 800 metres world record has been broken or equaled 10 times at the Olympics . The men's record was broken in 1912 , 1932 , 1968 , 1976 and 2012 . The women's record was improved in 1928 , 1960 , 1964 , 1976 and 1980 . Four men have won the 800m titles titles douglas low , 1924 and 1928 .

Mal whitfield from 1948 to 952 . Night peter snail , 1960 and 1964 . And red david rashida , 2012 to 2016 . When I mean not just four men have won the Olympic 800m title , I mean four men have done the double in subsequent Olympics . Only Kasta Samenja , 2012 and 2016, . Has won the women's title race twice in consecutive Olympics .

Maria Mottola and Kelly Holmes and Pamela Jalimio have won Kohley gold and reached the podium twice . No athlete of either sex has won more than two medals . Historically , athletes in this event have also been successful at the 1500 meters at the olympics . Holmes was the last athlete to win both events at the same Olympics in 2004 .

Kelly Holmes from Great Britain In 2012, . 1500m gold medalist Tafwik Maloufi made both podiums without winning gold in 2016 . Alberta Juanterina from Cuba in 1966 also won the 400m gold medal in the same Olympics 1966 also won the 400 metres gold medal in the same Olympics . Only three other men and one woman have been able to get a medal in both events .

The United States is the most successful nation , having won nine gold medals and a total of 24 medals , followed by Great Britain with eight gold medals and 12 medals overall , and kenya was six golds and among its 15 medals . Well , I hope I did those names justice and if I do , I do apologize if I did get .

But anyway , thanks for listening to our look at a running event in the Olympics and next week we'll be looking at another running event in the Olympics .