Increase your running power and minimise risk of injury by cross-training with cycling, swimming or strength sessions.

Many runners believe that to run their best all they need to do is run - the more you run the better you’ll get at it, right? Well, yes, to a certain extent, but adding regular cross-training activities to your routine can actually help you perform better than running alone. It gives your muscles and joints time to recover whilst building up strength for extra power and to protect you from injury. Plus mixing things up a bit should stop you getting bored with constant running.

The low-impact nature of cycling and swimming is also an effective way of maintaining fitness while recovering from show-stopping injuries like shin splints, stress fractures and sprains.


On Your Bike

Cycling offers a great aerobic training and will give you thighs and calves of steel. Hill-cycling is particularly beneficial for runners because it focuses on building strength to injury prone areas such as hips, knees and ankles without the impact of running. Try cycling uphill for five minutes, then down for two, and repeat several times. In the gym, a spinning class could push your fitness to new levels.


Make a splash

For a quality cardiovascular workout in a zero-impact environment, head to the pool. The resistance of the water helps build up muscular strength while also providing a great upper body workout. Front crawl is the ideal stroke for runners because of its powerful kicking action, but to tap different muscle groups and reduce fatigue, alternate with breaststroke and backstroke. Start with 10-20 lengths at a relaxed pace before building in intervals (e.g. a fast length for every four slower lengths). Schedule a swim the day after a hard run or race - the therapeutic nature of water will soothe tired muscles.


Run Deep

Pool running is a good way of staying running-fit through injury
The water eliminates impact shock and adds resistance for a good cardio and endurance workout. Mix thirty minutes of swimming lengths with 30 minutes of pool running to get the most out of your pool workout.


Run Strong

Become a stronger and more efficient runner by targeting the powerhouse of your running, your ‘core’ mid-section – abdominal muscles, lower back and buttocks (glutes). A personal training session or gym class will see that you develop the correct techniques. For example try three one-minute repetitions of the following, twice a week:

  • Oblique crunches: Lift opposite elbows to opposite knees to engage your abs and hips.
  • Glute raises: On all-fours, with your hands and knees on the floor, slowly raise one leg at a time up behind you and lower again.
  • Hamstrings curls: lie on your back with legs raised, knees bent at a right-angle. Slowly straighten your legs, moving them away from you, before slowly pulling them back in.

 

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