Cross Training for a Runner

acorsaut89

So, as the title suggests I am a runner. I know many runners do resistance/strength training as their cross training but if I'm honest I've fallen out of love with weight lifting/strength training.

What I do love is spin class/indoor cycling. Is this sufficient cross training for a runner? It's important to note: I am not a marathoner or even half marathoner - furthest distance I have done is 10K and I don't know if I'll even push the boundaries and distance.

TavistockToad

I cycle for cross training, and do a small amount if bodyweight resistance training too.

What's your weekly mileage?

cwolfman13

My wife is a runner...she usually cycles once per week and lifts once per week for her cross training and has one full stop rest day. Her rides are typically easy recovery rides, not high intensity stuff. Lifting has not only given her a pretty rockin' physique, but it's made her a stronger runner...it's not her favorite thing in the world, but it's only once per week for about an hour.

She's training currently for a 1/2 in Lisbon in October.

acorsaut89

TavistockToad wrote: »

I cycle for cross training, and do a small amount if bodyweight resistance training too.

What's your weekly mileage?

Right now it's about 30KM/week. I had a hamstring injury in March 2017 and then ran a 5K on it so I've been in physio for the summer, and done a lot of cycling for the low impact benefits and keeping the stress off my hamstring.

acorsaut89

cwolfman13 wrote: »

My wife is a runner...she usually cycles once per week and lifts once per week for her cross training and has one full stop rest day. Her rides are typically easy recovery rides, not high intensity stuff. Lifting has not only given her a pretty rockin' physique, but it's made her a stronger runner...it's not her favorite thing in the world, but it's only once per week for about an hour.

She's training currently for a 1/2 in Lisbon in October.

Does she do a class - like Body Pump - or just her own lifting routine? What does she focus on that's given her the most benefit?

BrianSharpe

Cycling & swimming are great cross training for runners. I would also add some strength (even if it seems like a chore) that focuses on hip & glute strength just to improve injury resistance.

deannalfisher

cycling or swimming; yoga is great for flexibility and strength

cwolfman13

acorsaut89 wrote: »

cwolfman13 wrote: »

My wife is a runner...she usually cycles once per week and lifts once per week for her cross training and has one full stop rest day. Her rides are typically easy recovery rides, not high intensity stuff. Lifting has not only given her a pretty rockin' physique, but it's made her a stronger runner...it's not her favorite thing in the world, but it's only once per week for about an hour.

She's training currently for a 1/2 in Lisbon in October.

Does she do a class - like Body Pump - or just her own lifting routine? What does she focus on that's given her the most benefit?

She's been working with a personal trainer who also happens to be one of our really good friends for about a year. She's going to have to go it on her own here soon though as we're getting ready to buy a new house and we'll need to cut down on some of our incidental monthly expenditures to accommodate 2 mortgages for a time...

But anyway, she's more than capable and has really only been working with here this long because it's convenient and she doesn't have to think...she just shows up...but she's been lifting in some capacity for about 5 years and has been doing this with her trainer for over a year, so she's more than capable of throwing her own program together.

Basically, she hits everything in one workout, always starting with the most difficult or technical lifts first and finishing with some assistance/isolation stuff. Movements are variable, but target the same muscles...ie sometimes she might do squats and other times she might do split squats or lunges, etc...but like I said, she hits it all in one go since it's only once per week, and it's pretty intense. She typically works in the 3x12ish rep range I believe.

Her goals with resistance training are largely maintaining her physique and muscle mass (she's 42 and looks like she's in her late 20s or early 30s) and injury prevention. She's not trying to pile on mass or squat 500 Lbs, so once per week is sufficient for what she's trying to accomplish.

I've never really looked, but I'd wager that there are some one day per week programs out there. I was thinking about this myself as lifting isn't my prominent form of exercise nor is it my favorite, but I think it's pretty necessary especially since cycling isn't weight bearing...but I hate giving up time on the bike to go to the gym so I'll be looking into 1x per week programs and probably talk to my former trainer as well...it'll just fit better with what I like to do overall and my schedule...

spiriteagle99

I'm a runner - mostly recreational, but I do at least one HM and one marathon each year. My cross training is usually hiking, but I also do stationary bike, yoga, pilates, general calisthenics, etc. The goal is to maintain some strength and flexibility while not injuring myself. Plus a little variety is a good thing. With a torn rotator and healing ribs, I'm a bit limited at the moment in what I can do.

MeanderingMammal

acorsaut89 wrote: »

What I do love is spin class/indoor cycling.

Personally I swim and cycle, along with some bodyweight training. It works for me, although I do find I get a bit of back pain on longer runs, 20 miles plus, which suggests that I'm needing to do more core related work.

scorpio516

Another biking runner here

pomegranatecloud

You should do some strength training to prevent running injuries either on your own or through a class. A very basic routine you can do after running is MYRTL: https://youtube.com/watch?v=Mj8uZ1Qtx3M; coachjayjohnson.com/building-a-better-myrtl/.

My cross training is mainly pilates (reformer and mat) and barre. I do some spinning, yoga, swimming, and other stuff occasionally too.

GiddyupTim

I am with the others. I think cycling is great cross training. Depending on how hard you ride it can make your legs stronger, and anyway, it works them differently and saves your body some pounding.

pondee629

http://www.furman.edu/sites/first/Documents/16_oct2324.pdf

Give this a look,

cyndit1

Also a runner and I spin 3 times a week and weight train 3 times a week. Currently I am training for a marathon (NY!) but usually keep my distance to half marathons.