How runners can improve performance, reduce injury risk, and speed muscle recovery with alternative forms of training

Most of today’s elite cyclists, runners, and swimmers do more than just log countless miles (or meters) in their chosen endurance sport. They also lift weights and engage in alternative forms of cardiovascular conditioning. Why? Simple: Cross-training enhances performance in their primary sport, reduces their risk of injury, and helps promote proper muscle recovery.

You too can get these same performance and fitness benefits—and even maximize them—by choosing cross-training activities that best complement your main endurance sport. So which specific activities should you add to your training regimen to reap the most performance rewards if you are, say, a runner? What about if you’re a cyclist—or a swimmer?

That’s what our 3-Part Cross-Training Primer is all about. In an earlier post that was Part 1 of this primer we discussed the best cross-training activities and strategies for cyclists. Here in Part 2, we cover cross-training advice for runners. Finally, we’ll post Part 3, were we’ll focus on cross-training tips for swimmers. So, cyclists: Click on the link above for Part 1, your cross-training primer. Runners: Read on. And swimmers: Stay tuned for our future post.

Mileage, Plus

When you’re heavily into 10-K training, half-marathon training, or marathon training, there’s no doubt that running needs to be your primary form of exercise. But don’t forget the strength & power training, nonimpact aerobic activities, and perhaps even some specific stretches. Here’s why:

Strength & power training. There is a fairly robust body of research on the effects of strength & power training on running performance, and the benefits are clear. For example, in a recent study by Norwegian researchers, a group of 17 runners experienced a 21-percent increase in aerobic endurance after doing heavy barbell half-squats for eight weeks. Plyometrics training (jumping exercise) has also been shown to enhance running economy, while core strength training was found to improve 5000-meter race times in one study. In addition to improving performance, strength training also reduces injury risk in runners, mainly by increasing the stability of the knees and hips.

Just a little strength & power training goes a long way for runners. Two or three 20-minute sessions per week will give you noticeable results. Be sure to build your routine from functional exercises such as lunges instead of bodybuilding movements like biceps curls. Don’t have time to add 40 to 60 minutes of strength & power training to your weekly schedule? Then simply reduce the time you run each week by the same amount you spend in the gym and you will still come out ahead. This, too, has been proven in scientific research.

Nonimpact aerobic activities. To enhance aerobic fitness without increasing injury risk, runners should incorporate some nonimpact aerobic activities such as cycling and elliptical training into their training schedule. You can either replace one or more of the runs in your weekly regimen with similarly structured workouts in a nonimpact activity or add one or more nonimpact workouts to your weekly schedule while maintaining your current running load. If you do the latter, just be sure to proceed gradually and look out for signs that your body is nearing the limit of its capacity to recover.

A great poster boy for this type of cross-training is 2004 Olympic Marathon silver medalist Meb Keflezighi. At times in his storied career, Meb has cycled as often as he has run (once a day) to maximize his fitness while working to overcome aches and pains. This unusual approach has not prevented him from winning 19 U.S. championships!

Stretching. What about stretching? Stretching is certainly a controversial subject in running. Research has not been kind to the notion that stretching reduces injury risk among runners. But any physical therapist who works with runners will tell you that tightness in particular muscles and tendons undoubtedly contributes to specific running injuries, and that reducing the tightness of these muscles and tendons unquestionably helps prevent these injuries.

So if you never get injured, you may not need to stretch. But if you are like most runners and you do break down sometimes, you probably should stretch your IT bands, hamstrings, calves, and Achilles tendons daily.