I’m a runner, so I just run…
So I mostly ignore the benefits of cross-training and strength conditioning until forced to. Does this sound familiar?
It was definitely true for me. I only considered alternative exercises that might benefit my running when a grumpy knee or a tight hamstring pulled the proverbial handbrake on my training. Otherwise, cross-training was what I did when I could not run. Strength conditioning was what I did when a physiotherapist insisted upon it.
The problem with this approach is the benefits of cross-training and strength conditioning become tangible only once we are injured. In reality, the injury-preventative value of both exercise modes can not be overstated. Runners should embrace them as part of their whole training package. Preventing an injury is far more enjoyable than rehabilitating one.
I am currently returning from an enforced break from running. Slowly but surely, my fitness is improving. I must credit this with my consistent use of cross-training methods and diligence in strength and conditioning exercises.
So, what are the best cross-training options for runners?
I run because I am not very good at any other sport. I lack the coordination required for sports that involve kicking, throwing, or catching. If a sport requires a bat, stick, or racquet to hit a ball, count me out. Swimming, for me, equals drowning. I can balance myself on a bike, but magpies and the real cyclists speeding past me can also make cycling feel like not much fun.
The main thing with cross-training is finding something beneficial for your cardiovascular fitness and that you feel comfortable doing. There are plenty of options. I enjoy skipping, which I can do at home with a decent skipping rope and the elliptical machine at the gym. I can improve my cardiovascular, muscle, and grip strength using a weighted skipping rope. I can get a tempo or interval session without the weight-bearing impact of running using the preset programs on an elliptical machine.
If the mere thought of chlorinated water in a rectangular concrete tub doesn’t make you panic, swimming can be an excellent cross-training option for runners.
Why do runners need strength conditioning?
Qualified exercise physiologists and physiotherapists are best placed to provide evidence-based reasons runners should do strength and conditioning work as part of their routine. The crux for me is that strong muscles help prevent injuries. They support your skeleton and joints during the hours and kilometres of training we do as runners, making you a more efficient runner. Also, strong muscles do not automatically mean big muscles. Endurance athletes such as long-distance runners are unlikely to build big muscles given the cardio-vascular work involved in running.
My strength work can be done at home using inexpensive workout equipment, such as those I mention under Gear & Gadgets, or at a gym if you have access to one.
My strength conditioning sessions typically include specific leg strengthening exercises prescribed by a qualified physiotherapist, with more details and examples provided under Training & Coaching.
I’m new to running; do I need to think about cross-training and strength conditioning?
The short answer is a resounding yes! Cross-training is an excellent way to help you increase your fitness and get started on your running journey. Running is a high-impact activity, and I have heard so many people say they would love to be able to run, but it hurts. It probably hurts because they may be doing too much too quickly. Going straight from being sedentary to running 5km the first time you lace up your shoes and head out the door is not feasible. Cross-training will help your body adjust to the demands of exercise, often without the impact involved in running. Strength conditioning is also crucial for new runners as it helps prevent injury and prepares your joints, muscles, ligaments, and tendons for the work you do when running.
What about mental health benefits?
The positive impacts of exercise on physical and mental health are well documented. More recently, studies suggest strength training has explicitly significant effects on cognition (thinking) and also has a considerable anti-depressant effect for people experiencing depression. I was formally diagnosed with complex PTSD and major depression at the end of 2018. In 2023, I was also diagnosed with adult ADHD, and I regularly take medication for each of these conditions. I have also been extremely fortunate that the health professionals in my care team, including my GP, consultant psychiatrist and clinical psychologist, are aware of the considerable benefits of physical exercise, encouraging and promoting this as part of my overall therapy and treatment plan.
I will talk a lot on this blog about how running helps me deal with the mental health challenges I face. I know these topics are often difficult to discuss in particular circumstances. I also know that when I have opened up and talked about my circumstances and experiences, it has allowed others an opportunity and space to feel safe enough to do the same. Starting conversations about mental health is a crucial step in addressing the impact it has on our community, so I hope that in sharing my journey and parts of my story, I can make it a little easier for even just one other person to know they are not alone, and to speak up about their difficulties.
Knowing that research continues to demonstrate the positive impact of running, cross-training, and strength conditioning for injury prevention, recovery, and mental health should be an excellent, motivating factor to help you lace up your shoes, dig out the dumbbells, and get your muscles working!