Using The Gym For Cross Training

Cross training is such an important part of your running training and the gym is a really important part of that schedule

Whether it be a regular session in the pool, sessions on the rowing machine or reps on specific pieces of equipment you need to plan how you use the gym carefully and stick to it. It's perfect for bad weather days too!

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Cross training

No runner should train for a distance event, from a 10k to a marathon and beyond, without incorporating some form of cross training in their training schedule. But what does cross training really mean and does it count as 'proper training'?

Ultimately you want your training time to be time that helps you get fitter. Cross training will do that but it won't necessarily help you become 'running fitter'. it will however help you recover better and develop parts of the body that running doesn't input. It will help you prevent injuries and it will improve your mental wellbeing. It will also relieve the boredom. Yes, as much as we love running there may be occasions when you need a break to do other sports.

There are many forms of cross training, but the gym is one of the best. If you have a pool at yours that helps even more and combined with stationary bikes and gym equipment you have the perfect way to compliment your running training. And that is very much what cross training does. It doesn't replace the 'time on feet' training but it does compliment it.

The Pool

In our post on swimming as part of cross training we discussed its benefits and how it can support your running. If you have a pool in your gym then make the most of it and include a swim whenever you visit. If you don't have a pool then make the effort to find one locally and spend some quality time on some decent sessions. Most will also have a sauna attached and what better way to spend some relaxation time after a tough workout?

Classes

Gym classes are a great way to socialise, get fit and push yourself in a semi competitive environment. Aerobics is great in a group, as is pilates, but one of the best for running is spin. Spin classes burn fat quickly, improve your heart health and muscle endurance and are a great way of assessing your fitness levels. It is non load bearing and as a result means your chances of injury are significantly reduced; as long as you don't push too hard. Try and schedule in a session of two a week and see how it benefits your overall fitness levels.

Indoor cycling

As well as spin, there will be other stationary bikes in your gym that it's worth using regularly. As with spin these have multiple benefits, including building up leg muscle, which is clearly a major benefit for runners. They are stress free, as you can go as fast or slow as you want and you can stay on them as long as you want. They are great for the joints and effectively develop your whole cardiovascular system. These are almost pressure free options, but let that tempt you into taking it too easy! You still have to work to get benefits.

Gym machines

If you're new to the gym don't be intimidated by these machines. Get a good introduction from a personal trainer and set yourself some goals. Don't just head to a machine, try and work out what's going on and lift what you think is the right weight. Do it all under supervision the first time and get lots of ongoing support. These machines have many benefits over the use of free weights. They prevent over or under extending joints, and they condition your body to its relative stresses in a controlled environment. If used well they will help build your overall muscle endurance, strength and stamina. Ideally you'll focus on upper and lower body, but if you want to focus on just your legs to aid your running you can. There are very specific machines for all key muscle groups. Hamstrings and calves are an issues for runners, but by using the right machines you can strengthen them and prepare better for your running sessions.

Free weights

Lots of gym machine users graduate to free weights. Again you should have full supervision when using these and work with a partner whenever you use them. Although many free weight sessions are aimed at upper body strength there are plenty that can benefit your legs, but speak with a personal trainer and make sure you're doing the right ones.

Whatever the weather, you know that the temperature in the gym will always pretty much be the same. Don't fancy a run in boiling heat or freezing cold then this is the place to be. Want a break from endless runs, perfect then head to the gym. Don't just think of it as that though. Think of it as a once a week 'treat' where you can still exercise, but where you're giving your legs a bit of a break and you're giving yourself a chance for a reset.