In 2010, when training for my first Boston Marathon, I stuck to every prescribed mile on my training plan— I ran through small injuries, bronchitis, fatigue, and all during a bitingly frigid and snowy Boston winter. Race day was naturally exhilarating, and my mind was thrilled, but my body was not— it was tired, beat-up, and sick of running! The race went well, but I knew my training would need to change for enhanced performance in the future. Soon thereafter, I began functional fitness training and continued running often, but not quite as much as before. As my fitness diversity increased, my running times decreased! I learned to combine a mixture of workouts ranging from short-duration heavier-weight workouts, to longer metabolic conditioning sessions through other domains such as rowing, or 100+ burpee box jumps. This naturally strengthened my legs and arms, but most importantly it built a stronger-core— no longer would my back feel strained on long runs, nor my quads cramp at 20+ miles on hilly terrain! Best of all, it made running more exciting as I craved some miles on road/trail more after not doing it daily! I specifically remember the excitement of running alongside the roaring Missouri River Trail in Montana while stationed at Malmstrom AFB—running was fresh, I felt refreshed, and I was hungry to get at it!
This is cross-training. Cross-training employs various exercises to improve one’s performance in a particular sport— in this case, running. Cross-training is versatile and can be completed through many different methods— rowing, biking, swimming, strength training, yoga, or even through your favorite sports (soccer and volleyball for instance). For me, functional fitness training was my major introduction to effective cross-training. By implementing a multi-domain approach primarily focused on weights, gymnastics, and weightlifting, functional fitness provided me a cross-training experience that improved my running capabilities.
This is what I’ve learned in the past 12 years after adopting cross-training into my running routine and learning that I can run better by training smarter:
1). Cross-training conditions your body to run better by strengthening auxiliary muscle groups not trained while running, while giving your primary running muscle groups a much-needed rest. Like a car, if you never rotate the tires, you’ll get a flat! As runners, we also must “rotate” our routines. Cross-training incorporates many different elements of fitness that activate all muscle groups…this improves endurance while avoiding injury and muscle loss through a diversified use of all muscle groups.
2). Cross-training helps athletes maintain their fitness level when overcoming a running injury. After running the 2012 Boston Marathon, I injured my hip through overuse as it was compensating for a post-partum core in need of strengthening. My physical therapist recommended I break from running for three months and CrossFit instead. Through some great coaching at Big Sky CrossFit in Great Falls, MT, I increased my overall endurance/stamina through other multifunctional domains. After my physical therapist cleared me to run again, I noticed an immediate change— I felt stronger and more agile.
This is cross-training. Cross-training employs various exercises to improve one’s performance in a particular sport— in this case, running. Cross-training is versatile and can be completed through many different methods— rowing, biking, swimming, strength training, yoga, or even through your favorite sports (soccer and volleyball for instance). For me, functional fitness training was my major introduction to effective cross-training. By implementing a multi-domain approach primarily focused on weights, gymnastics, and weightlifting, functional fitness provided me a cross-training experience that improved my running capabilities.
This is what I’ve learned in the past 12 years after adopting cross-training into my running routine and learning that I can run better by training smarter:
1). Cross-training conditions your body to run better by strengthening auxiliary muscle groups not trained while running, while giving your primary running muscle groups a much-needed rest. Like a car, if you never rotate the tires, you’ll get a flat! As runners, we also must “rotate” our routines. Cross-training incorporates many different elements of fitness that activate all muscle groups…this improves endurance while avoiding injury and muscle loss through a diversified use of all muscle groups.
2). Cross-training helps athletes maintain their fitness level when overcoming a running injury. After running the 2012 Boston Marathon, I injured my hip through overuse as it was compensating for a post-partum core in need of strengthening. My physical therapist recommended I break from running for three months and CrossFit instead. Through some great coaching at Big Sky CrossFit in Great Falls, MT, I increased my overall endurance/stamina through other multifunctional domains. After my physical therapist cleared me to run again, I noticed an immediate change— I felt stronger and more agile.
Action shot of my first CrossFit session at Big Sky CrossFit in 2012.
3). Cross-training is a form of active recovery. What is active recovery? Active recovery is low-intensity exercise after a long, vigorous run, or workout. Think of how your legs and body feel after a big race or long training run— shattered, as stiff as a board, feet are achy, and you just want to sit for days! This is when active recovery is useful— helping your muscles and joints recuperate by staying loose. A family walk, an easy hike through the woods, an enjoyable bike ride, a slow rhythmic pull on the rowing machine— this is a small list of my favorite cross-training activities that I use for active recovery.
Getting in some active recovery with the family while walking home to Charlestown from downtown Boston after the 2021 Boston Marathon.
4). Cross-training offers a change of pace from my usual running schedule, which bolsters my long-term love for running. Sometimes I just need a change of pace up from my every day running routine with the stroller and the dog, or running on the flat roads in Charleston. Enter the rowing machine— instead of running my scheduled 45-minute run, I will put on a soundtrack and row for the same duration I’d normally run (my kids ALWAYS choose “The Greatest Show Man” or “Hamilton” soundtrack). Sometimes I add a bit of strength training to the end of a row— a double TABATA of front squats and pushups!
Completing a slow row outside!
Run Better by Training Smarter. Find what works for you, work it into your routine, and enjoy the results. Be it weightlifting or a hike, get out there, vary your fitness, train smart!
Happy Running!
-Rose :)
Happy Running!
-Rose :)
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