Cross-training as defined by Wikipedia, "is athletic training in sports other than the athlete's usual sport. The goal is improving overall performance. It takes advantage of the particular effectiveness of one training method to negate the shortcomings of another”.
We all want to be better, there’s isn’t a human walking on this planet who isn’t hoping to improve something in their life. As athletes, we are driven by some fire inside to go faster, farther, be stronger, look and feel better than we did yesterday. That’s one of the things that gets us out of bed every morning.
We’ve all heard some variation of the saying, it’s not about working harder it’s about working smarter. Welp, cross-training falls into the category of working out smarter.
The idea of cross-training has been around for quite some time however it hasn't been until relatively recently, that cross-training programs have really taken off and become part of an athletes training plan.
Some of the benefits of cross-training are:
Reduced Risk of Injury or Injury rehab. This is particularly true for runners who are prone to lower leg injuries from running long distances. Incorporating low-impact activities such as cycling, swimming, yoga, etc into their workout schedules, spreads the cumulative level of physical stress over additional muscles and joints, allowing a high volume of exercise without physical breakdown.
Helps Sharpening skills. Road riders who jump on a mountain bike and hit the trails, sharpens bike handling skills and focus. For all sports, adding a yoga session or pilates helps with stretching, core fitness and meditation. A long distance runner who takes up one day of soccer a week, would in fact be training their fast twitch muscles and explosive muscle memory.
Preparing for a multi-sport event, such as a Tough Mudder, Sparten Race, Warrior Dash, requires strength training, running, agility and a little crazy.
Enhances weight loss. Our bodies can and do fall into ruts. If you do the same thing day in and day out, your body will adapt and the impact of the workout will start to tail off. Cross-training keeps your body guessing and burning calories (provided you keep your heart rate up for at least 45 minutes to an hour).
Eliminates Training Boredom. Lets face it, sometimes working out is a chore. If you mix up your training week with one cross-training workout, it might prove to give both your body and mind the break it needs.
Cross Training ideas for specific sports
Cyclist & Runners should consider incorporating strength training, which includes a focus on core (during the winter)
Yoga can help improve strength, flexibility and is good for injury prevention
Running and swimming. Running for cyclist, will specifically help increase bone density due to the impact on the body and swimming helps with cardio fitness and flexibility.
Everyone else (this includes all low cardio athletes) should consider incorporating a day of swimming, running or cycling to get their aerobic engines fired up.
I realize this is a short blog, but I hope I got the message across. The bottom line is Cross-Training will help you on multiple levels. It doesn’t necessarily mean adding a workout to your already crammed schedule, try swapping a workout with a cross-training day.
My personal cross training effort includes a tiny bit of running and some mountain biking. I am always amazed at how rusty my reflexes get after a season of riding on the road. Approaching a tree at a high rate of speed, really fires up the focus and fast twitch muscles.
Happy Friday the 13th!
Remember, there’s an athlete inside all of us.
Be safe, have fun. 'Til later
Sarvary