November 30, 2023 by Fuel & Fortify
Cross-Training: Four Big Reasons Why
We tend to adopt a singular hyper focus when training for an endurance event. We double down on the activity be it running, cycling or swimming—and often take on this perception that that anything else is a distraction stealing precious time that could otherwise boost our fitness in our sport of choice.
Especially in the endurance world, where success often hinges on numerical performance, we struggle to justify deviating from increasing weekly counts. The mere idea of switching activities is daunting for many. After all, how could yoga or jumping on the elliptical possibly make you run faster?
Of course like anything, anecdotal tales float around, showcasing elite athletes winning half-marathons after logging just 40 miles a week mixed in with some cycling. But what does the broader spectrum of research reveal?
For over three decades, studies have extolled the virtues of cross-training for endurance athletes.
This article delves into reasons why athletes across all sports for that matter, should consider integrating cross-training into their training programs.
Injury Prevention
Heralded as probably the foremost reason behind considering a mixed modality approach is that the majority of injuries—especially prevalent in running and across endurance sports, stem from overuse.
A recent study by Stenerson et al. found that injury rates were notably higher (48% among the surveyed group) for runners logging over 19 miles weekly, a finding that really doesn’t come as a surprise.
Overuse itself covers a broad spectrum. It can be linked to muscular imbalances, where one area lacks strength or robustness, causing compensation and favoritism towards one side of the body. Alternatively, biomechanical risk factors (BRFs) play a role, often tied to individual running styles. For example, Willwacher et al. discovered a moderate association between the onset of plantar fasciitis and the “average and instanenous loading rate of veetical ground reaciotn force”. This could result from sudden weight gain or inadequate footwear failing to absorb the impact adequately.
This is where the synergy between cross-training and strength workouts becomes evident. Engaging in high-load strength like basic calf raises can significantly help alleviate symptoms of plantar fasciitis, to continue with the example. Meanwhile, opting for cross-training during periods when reducing the stress placed on your feet is advisable due to the continuous high impact of running allows for controlled strengthening of specific core set of muscles. Being the calves, in this instance.
Muscle Diversity
We often use the term “generalists” in academic or professional circles, but we can also apply this concept to athletes, especially in the amateur ranks. When it comes to injury risk, these athletes are often less prone due to their more balanced body compositions.
Our genetic predispositions significantly shape our natural body shape. There are three somatotypes (also commonly referred to as anthropometric profiles) which is the categorisation of body shape and type in human physiology. These are endomorph, mesomorph and ectomorph. For instance, if you’re an ectomorph—endurance sports are usually easier to come by, and generally have a faster metabolism than other body types.
To get specific, long, middle and short distance runners are diversified in body composition and consequently, their anthropometric profiles. Given that athletes often have varying body shapes and strengths based on their genetic predispositions, cross-training ought to be tailored to accommodate these differences while targeting different muscular subgroups.
A study focused on cross-country athletes substituting two weekly running sessions with alternative modalities—such as cycling, e-biking, elliptical, or additional running. A running time trial of 3000m was the performance benchmark before and after the training intervention, where interestingly, the cycle and e-bike groups showed the most significant improvements in time. The study highlighted that enhanced hip extensor strength, observed after running, cycling, and e-bike training, could offer beneficial effects on performance. Robust hip extensors play a pivotal role in generating joint power during increased running speeds and in controlling hip movements.
Additionally, the non-weight bearing aspect of cycling as a cross-training activity provided added value by enhancing recovery between more intense running sessions. What this suggest in practical terms is potentially substituting some recovery runs with cycling in a bid to recover quicker.
Aerobic Capacity
The potential improvements in cardiovascular fitness through cross-training often go overlooked. For instance, concentrating on enhancing your Functional Threshold Power (FTP) while cycling can elevate both your VO2 max and lactate threshold levels.
One study delved into the transferable training effects between different exercise modes. Unsurprisingly, aerobic gains, particularly in VO2 max max, were more prominent when running was adopted as the cross-training mode, while swimming showed comparatively lesser impact. However, this highlights that crucial fitness indicators like VO2 max aren’t necessarily compromised when switching occasionally.
Another major telling point is the observations we see in the sport of triathlon. Athletes who now had to spread their time across three sports found themselves excelling in their previous specialties even with reduced focused training, as they shifted towards multi-event preparation. This led to the idea of “crossover benefit”, where non-specific training is seemingly just as good as single-sport devotion.
Mental Respite
This is the tough one for most runners to grapple with, but deliberately stepping away from your primary sport—–while incorporating cross-training so that you’re not short on endorphins–—can offer a much-needed mental break as beneficial as a physical one. After you’ve hit the heights of your ‘A’ race for the year, the beginning of the off-season should incorporate as much variety as possible. At the time of writing, there are 31 activities available on Strava, from snowshoeing to standup paddleboarding—get out there and do them!
Many coaches prescribe of intentional period of ‘detraining’. Given that drops in VO2 max of around about 6% occur after 4 weeks, it’s completely reasonable to throw in some lower-intensity activities such as yoga and hiking that may not reap the same aerobic gains, but provide us with the necessary sense of rejuvenation after a rigorous training block.
Summary
The singular focus on a specific sport often leads athletes to overlook the potential benefits of cross-training. While many endurance athletes emphasise numerical progress in their training routines it can be hard to wrap one’s head around the ‘cross-training paradox’. Yet the incorporation of varied training modalities can in fact significantly improve overall performance, not to mention mental well-being. Staying injury-free and maintaining strength is the end-goal in all this—and really that should be the only motivation you need to switch things up from time to time!