Cross Training Workouts for Runners? Considerations for Shin Splints and other Injury: Coach Sage
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- เผยแพร่เมื่อ 2 ก.ค. 2024
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Injuries are a great teacher. I’ve learned a lot from them.
Thanks for that. Looking forward to more of your mountain running videos!
From purely performance perspective my vote goes to a (stationary) bike with a power meter. You can do very specific structured training and in that sense it's a good substitute for any running program. Of course cycling does not fully replace running but from cardiovascular point of view it is a good option. Also from injury prevention point of view it might be a good idea to be able to do some part of your training on a bike even before you actually are injured...
Great talk, coach Sage!
Thank you for pointing out something that coach JD warned about - you can feel great from a cardiovascular perspective which can make you prone to musculoskeletal injuries once you return to running as those other activities lacked specificity… Great talk!
Thank you. I currently have a stress fracture. This was very helpful.
Taking a break from CrossFit, and started doing zone 2 training a month ago! My Z2 pace is 13min lol, but it does feel good. I’m doing that 2x per week 40-60 min
+ 1x/W walking stairs/Stairmaster
+ 2x/W Air bike/Ski erg + any low weight body movement as one big circuit. So im able to get the cardio while still working some CrossFit skills.
It feels great to keep my body at the same HR without the impact of my jogs, that I would usually only spend 20 min doing, in the past
great video - I think I 've had shin splints, will try those tips. btw nice couch Sage
Killing it bro
Timely! I went to my first PT session today for a knee injury. The PT told me I have the shortest hamstrings she has seen in a female in her 13 years of work. Yay me! It looks like I have a lot of stretching and mobility work in my future.
“When you’re doing some faster 400 meter repeats in the pool” said no one ever😭 I aspire to be in this great of shape
Honestly it’s not even as much about being in shape as it is having experience swimming. Swimming is so much more technical than anything else from my experience at least
Cheers, this is really helpful, right now I'm recovering from a stress reaction in the navicular. I've been cross-training most days, an aerobic hour on the elliptical, and intervals on the spin bike. I've also started implementing strength and conditioning, something I've never touched on before, and I honestly feel really fit, not sure how it will translate into running fitness, but it's really been the push I needed to re-evaluate my training.
I might have a stress reaction or a fracture in my forefoot can you still run on it if it’s in the navicular?
@@nauding1035 yeah, i can kind of jog, without pain but its really not worth it, as it will slow progression dramatically
nice:) The sound is different to your old flat, maybe because there is not much furniture in the room (yet) :)
When I hit a point when I feel my body is reaching overtraining I usually do a 20-30 mins zone1 hr run, next day I feel refreshed.
During the longer days of summer, I was riding (road, gravel, MTB) ~100+mi/wk and running about 30mi/wk. As the days have gotten shorter, I'm still running a similar amount (often in the dark), but hardly riding. My overall fitness has decreased enough that my heart rate and effort have increased and my pace has decreased on the same routes now compared to a few months ago. There could be other factors, but I think a lot of it has to do with the sheer volume of aerobic work I was doing while riding. I live in the mountains and have a LOT of climbing on road and gravel rides, as well as my daily trail runs.
How do you identify muscular imbalances/weaknesses specific for running and how much of an affect do they have on efficieny and injury chance? Also how do you fix them?
🙏🙏
For some, laundry is cross training in itself.
My problem was probably tight foot flexors. What i did was just do circles with my feet when i was sitting in the couch and watching tv. Go both ways with the circles and also flatten and flex your feet a few times. It's very easy to do on a daily base and i've never had a shinsplint again. I still do the circles btw
Skate skiing/roller skiing and aqua running. I had an injury and aqua ran for 6 weeks. I came back to running and actually was faster.
Sage, I have a question/training talk idea. How can someone with an extremely active job factor in time on feet/distance travelled via walking into weekly training totals? I do tree work, and am on my feet from 6am to about 3-4pm. I put in a lot of mileage via walking. Say I am training for 50k, and aim for 30 miles min and ideally 50 miles per week. What’s the breakdown of what HAS to be run, and what can be counted from accumulated walking miles/time on feet? Obviously specificity states running is paramount. But with a demanding job and 3 kids, time is at a premium.
What about the dreaded turf toe? I've got a bump on the side of my big toe for 6 months (i didn't feel when the accident happen, most likely from one uptempo run with mininal shoes on uneven ground). Never hurted, even at the beginning when I noticed it. Just a slight decreasing of range of motion and that's about it.
What can cause pain on the outer side of knee ( like if I am facing North then the part of my left knee that's facing west) ? I have been facing this problem with my left knee. What should I do?
Why is my easy pace so slow? I'm on your 5k/10k plan, and ran 33:18 for the local 5 mile turkey trot (6:40/mi) only about 3 weeks in, but my genuine easy pace (130-150 HR) is 9:00-10:30/mi. For comparison, McMillan Running Calculator says my easy pace is 7:32-8:33/mi. Is this holding me back in some way, or don't worry about it? Does it mean I'm aerobically undertrained? Background info: 30 y.o. male h.s. "runner" (20 mpw) who started back up 2 years ago. Recent PRs: 2:19 for 800m, 5:19 for 1mi, 19:49 for 5k. Also ran 3:38 for a marathon in October (legs locked at mile 20) that I'd been consistently at 40-50 mpw for since June so I think my base is decent (for me).
Use your HR, a calculator is just that and there are huge variations between people. I faced the same issue when I first began running (2y is still pretty new to the sport) and was like "damn, I'm slow" but it gets better over time.
Any tips from recovering from a marathon
I find it’s not easy to get your heart rate up swimming, great cross training exercise though. I’ve been doing some skating recently and that is good for leg strength
I know you’re not the biggest fan of heart rate based training and I like to use a mix of perceived effort and heart rate to make sure sure I don’t go too fast or slow on my easy days, but rambling on to my question... I notice my heart rate can be affected by factors other than pace, most notably heat and fatigue, should my easy runs be faster in the winter and slower in the summer to account for this, or should I be letting the heart rate creep up further in the summer to be giving my muscles the same level of strain?
I have tried the HR thing and it simply is too inconsistent with how I actually feel. My rest HR is 50-55. While running RRR in Grand Canyon this fall my HR spiked to 190! Never had that happen before or sense. Then sometimes I’ll be all out in 5k and HR says 140. Maybe it’s my watch (Garmin 940) or maybe it’s variability on different days - but it’s something that is kind of distracting for me. Others seem to have it figured out and can use it to their advantage. An hour After running a marathon my watch will yell at me , “Move” so chasing watch advise and stats have to be questioned 😆🏃♂️🏃♂️
@@marlinweekley51 I only ever pay attention to the HR on slower runs, I use the wristbased sensor aswell rather than a chest strap and as soon as my pace drops below 4.30 m/km it's useless, although it does seem a bit more accurate when i do it up tighter. When i'm running slower it does seem to at least give a sensible reading although I don't always know what to do with it.
@@stuge7340 yeah I’ve found that to be true as well re slower running. What I also find odd about the 940 (didn’t see this with my older 235) is that say I am running 9 min/mile average for Xmiles, it turn around briefly slowing down, I pick up the pace to what feels like 8:30. The watch will show 12+! Yet as I continue at the faster pace the average of 9 will drop! Something weird about the 940 there. After about 3-4 minutes the pace shown starts making sense again. Ever see that?
@@marlinweekley51 I use a vivoactive 3, the field i tend to use is average pace, which gives the average pace over the lap (with autolap set to kms for me) it tends to hid any of the hiccups on the pace readings although if i'm turning a corner or hits traffic lights at the start of the lap it can throw it off
@@stuge7340 makes sense- what one’s pace is at a given moment doesn’t matter vs average pace. 👍🏃♂️🏃♂️
I’m vegan 🌱 Do you recommend any dietary supplements or specific foods to eat for recovery ?
Meat
I found out the hard way BMX is 100% not compatible as cross training, not even as something to do on rest days. The wear on the knees is horrible.
@Harry Moorehouse its not cycling, I said BMX which pretty much consists of busting your joints from propelling yourself and landing from heights. The resilience you find in running to avoid injury is from proper technique and efficiency, while in Bmx you just get calluses until things don't hurt