What the ELITES are doing to get FASTER! Cross Training Guide for Runners!
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- เผยแพร่เมื่อ 8 ก.ค. 2024
- There are so many professional runners doing more cross training and seeing great results in their running. I also sustained an injury and only cross trained for an 8 week block and managed to retain a lot of fitness so I have put together this guide to help if you are looking to incorporate some cross training into your regular routine as well!
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If you cannot afford a gym membership then make everyday activities part of your schedule: walk to and from the shops, regular vacuuming and moving furniture, gardening, etc: at 72 I can work up quite a sweat !
My favorite cross training is skipping rope, and core workout, also hiking! It improves my endurance and stamina during trail running.
My first love was bicycling, and I never ever thought I'd want to be a runner. Then after I got hit by a car while on my bike, I had a lot of trouble coming back to biking, so eventually I started running, and have fallen in love. And my love for running now (and the strength training that has gone along with it) has made a huge impact on my bicycling, and I can now bicycle stronger than ever. So bicycling is my go-to cross training, and if I wasn't marathon training, I'd do more of it.
Heavy powerlifting...
Squat
Benchpress
Deadlift
Feel so much stronger and fitter after I began lifting weights 💪🏾
Running is my cross training! I’m a swimmer by choice.
I always use the elliptical for my knee rehab for inspiration from Parker valby. She runs a sub 15 5k runs twice a week and the rest of her training is on the elliptical or arc trainer. It’s how to stay injury free
Now this. Is top quality content. Keep up the good work Ben, smashing it 🤝🏻
At 70 years old the less I'm able to run and the more I cross train out of necessity. I am lucky to be living at over 7,000' here in Colorado so am able to hike up high steep mountains, bike ride on the roads up to 12,000' along with dirts roads surrounding where I live. I also do the gym once a week where I do the stairs (a real love/hate relationship!) and elliptical and also some bike. I wish I could just run but doing all this other allows me to at least run some, and I'm still planning on running/power hiking the Pikes Peak Ascent for the 10th time in September! And, good luck with the training for UTMB!!
Strength training has helped me so much! Body weight and additional weights, such as sledge pulls and dumbbells
Rock climbing/bouldering is my favourite!
Great video, Ben! You explained very well how to implement cross training into a schedule. I appreciate this. I love using the bike for low HR cross training, as long as you don't have big hills or a very windy day it's quite easy to keep the HR low when you're riding.
Great video Ben.. Very helpful!! Thanks 👍
Mountain biking (trail or cross country) is something I'd like to do more.
Great video ,I'm from Malta been running since 2020 , joined a club in November , and yes this summer programme lately focusing on crosstraining has improved my strength and endurance , I do 2 cycling outdoor sessions per week , a core workout , some strength , and sometimes swimming or elliptical , one rest day per week ,😊🙏, looking foward to run the marathon one day
I've always cross trained because I like doing different exercises. I do yoga, hiit, and light strength training using dumbbells.
Personally love weight training (bodypump, kettlebell circuits etc). I think for cross training to be beneficial you need to make sure you do something you love.
My favourite cross training is swimming 🏊♂️. I had very bad injury in December 2021 which affected my marathon training badly. I had tried everything but with swimming in a week’s time I was back on the road running. 🏃🏾♂️
Thanks Ben. I've just signed up for my first ever 50K trail ultra and my training plan starts next week. I was thinking this morning about adding in some sort of cross training and then I see this video, perfect timing! Some really great tips and advice (as always) so massive thanks 🙂
Cross training saved me (mentally) when I was injured… it’s something I’m incorporating into training going forward now I’m able to run again!! I wasn’t sure how but this is such great advice Ben - thank you so much for your videos!!!!!!
Great video. Really like the idea of converting regular running sessions to a cross training session - clever way to improve fitness. 👍
I do 30 mins of yoga each week, focusing a lot on hips, as I sit at a desk all day and they get tight. I also do 2 X 30 minutes of strength and core work each week. I run 3 times a week, as I'm injury prone and struggle to do much more than that. I've found spinning classes to be really good for increasing VO2 Max
excellent stuff
Very nice 👌 thank
Row 500m, rest 1min (repeat4-6 times) plus some yoga and Boomshanka!!!
Thank you for the video Ben. I ve got a treadmill at home since a few months. The impact is lower and it s great fun on zwift. I would even go so far asc calling this crossttraining. Great stimilus and if you dont overdo it the benifits are huge, i think
Great video Ben 👍🏾 cross training is definitely a great way to supplement or improve your fitness. I've currently got a slight injury so I'm having to take a break from running. I use an Elliptigo, which is a cross between an elliptical machine and a bike. It's like running on air! If you've never tried it, I highly recommend it 🙂
Excellent video! I'm 59 in a month. I returned to mountain biking a couple years ago, a) because I can't run more volume (I trail run, I don't run on the road) b) I thought it might make a difference in my trail running strength c) I was hoping that I would really enjoy it, like I did in college (32yrs ago!) I started out with a $300 used bike from the local Craigslist just to see if I'd like it, and would feel like carrying on with it. Decided to ride the same trails up and down the local 1,200' peak, that I run on. Absolutely loved it and had a blast! I was shocked at how hard it was, and how my running fitness (I run R2R, and Rim2River at the Grand Canyon each year) was almost nothing, in terms of the strength and aerobic ability required to ride aggressively up and down the mountain. I wound up adding 3 days a week of mtb into my running program. About 9wks later, I ran R2R and was shocked at how "easy" the run was, as compared to previous 6 crossing. A few months later I upgraded to a much heavier bike (44lb vs 35lb) rode even harder on it, and had 2 more fantastic runs in the canyon that year. Repeating the same process for the run that's coming up in a month.
Buying a Wattbike has been one of the best investments I've made this year. I've fallen in love with Zwift and cycling, so much that I'm now in the process of buying a proper road bike. I love running, but think I can make some great improvements incorporating both. I was doing swimming, but my gym membership is over now, so I'm fine parking that for now. Great tips Ben. 👍
My favourite is gym class...20-20 strength/cardio; bootcamp; abs blast, and weight machines. The vast majority of runners don't see a physio (don't have one and don't necessarily want to see one), so they do XT as 'prehab', which I do think is a legitimate path. As you have amply shown in this video. Always inspiring and on the money.
I’ve just started introducing cross training by getting a bike. After my previous marathon block my body felt broke, wanted something to increase mileage on the legs without the impact. Looking forward to seeing you at run the blades 👍
Work can also count as very intense cross training. I work 6 hours a day standing up, up to 5x times per week, constantly moving stuff at a supermarket. This works the legs and core very well
Indoor cycling is my cross training. I lift weights as well 3 times a week now
LOVE cycling!!!
Hiking up Munros in all weathers is my favourite form of occasional cross training, but can be hard on the legs.
I've been doing long bike rides, the longest being 105 miles. I'm also trying to incorporate swimming.
I’m just about to start getting back on the indoor rower again as got a few running niggles going on. I also try to get a strength session in once a week if I can that is mainly body weight resistance. Was considering getting a wattbike but I just don’t have to time to add something else in nor the energy now I’m in my fifties 😂
I've added two weights sessions per week, one focussed on reps, one on heavy weight/fewer reps. These are a couple of days either side of my main session/interval running day each week. Then I've currently also got one cycling day per week. I'll probably replace a running day with a second cycling day after my autumn running events, as next year I want to do a/some triathlon/s, so need to build my cycling fitness through the winter. Oh, and I need to do some swimming!
I’d love to do more swimming for cross training, but I would like to have my own lane! Too much lane rage in the mornings!
Great video Ben, thanks!💪🏻😄👍🏼
Be aware that on the bike, on the eliptic trainer, while swimming ect. you have different powerequivalent HR Zones!
So just replicatiting the session (duration etc.) is not a good idea, because for example 1h of easy biking is not equal to 1h of easy jogging ect. for your cardiovascular system.
As a runner I do aprox. 6-7 hrs (up to 110km) of running and aprox. 9-11 hrs of MTB per week, only for Crosstraining and only LIT to increase my aerobic capacity. Overall TID of aprox 85%/5%/10% (Polarized in Base-Phase).
Since I do it like this it boosted my Level unbelievably. Now I‘m starting to reduce MTB volume and ramp up the running-volume for race-prep.
Signing up to the gym 🏋️♀️
I started bouldering a few years back to help strengthen my core and upper-body, along with improving flexibility. I found it to be really fun, whereas weight work has always been boring and tedious. Now, I look forward to this. I also added in more trail running on easy days to reduce repetitive stress injuries and strengthen my stabilizers. But, I really need to add some way of strengthening my posterior chain without just doing boring weight training exercises. Any recommendations?
I do cycling for crossing training. 👍🙏
I had an enforced experiment like this too, covering high mileage Jan through Feb, I got injured playing football, and couldn't keep running consistently. I skipped for 4/5 days a week and pretty much did no running until a half marathon on 01.05 - and set a 4min HM PB 😂😂
Well done Richard!!
Nice content Ben, but I have a question though. What is a rest day? do we just do nothing for the whole day, like just sitting or sleeping? or walking is fine?
Light weights, body weight exercises, walking, and elliptical.
Fighting at football games is good cross training.
I have been swimming lots
For your strength stuff Ben it might be worth checking out stuff from The Kneesovertoesguy if you've not heard of him Ben. It might help with ankle stability and flexion.
Hi,
Am I wastimg time or doing it correctly with:
- 60min cycling per day
- Low intensity (55% - 60% Max Heart Rate)
*** After running, I dont have the leg to pedal faster.
Thanks!
The problem with cross training, except of strengt training, is that you have to sacrifice a running session or a rest day? What's your opinion on this matter?
I love cross training l live in BERMUDA so l swim all year round cycle run and walk 😁🍇🍌🍊🍉🍓💪
You should do a video on your favorite running sunglasses
Probably only ran with sunglasses a handful of times 🕶 .. wouldn’t be a very long video! Sungod make some budget friendly glasses that lots of runners like!
I like swimming outdoors
Can one crosstrain too much on a bike to become a fast runnner?
🏃🏃👌🙏
I run to get better at cycling, which improves my running......Life wouold be half as fun without either one.
I am all about the kettlebell ... that is my favorite cross training activity. Really, I hate working out inside, but the kettlebell is something that I can manage. Also, I despise cyclist because they behave badly over here (fail to dismount, use the sidewalk, use the wrong lane of the path) and I cannot pickup cycling out of fear of hypocrisy lol.
I’m not a good swimmer even though we have a pool at our house probably biking enjoy biking outdoors the bike trainer drives me crazy.
Now these days I don’t have that much time for by biking I do go to the gym now and lift weights full body or try to I want to two times a week hidden 60 now so I need every help again