Cross training is an essential component for runners at every level

Whether or not you are new to running or a seasoned veteran, it’s imperative to incorporate cross training into your program. Cross training offers surprising benefits to your running performance…literally. While you step away from your regular run routine for a different activity, your fitness level is still improving to the point you are actually becoming a better runner. What a nice surprise to step away from running for a couple of days and start back at it faster than you were before. It’s an opportunity to try a new activity that’s fun, despite the hard work you put into it. I connected recently with the founder and CEO of Sweat Factor, Mike Donavanik for his cross training tips for runners.

Here is our Q&A:

Q: What cross-training exercises would you recommend for runners?

A: Runners should definitely be focused on whether you are new or a seasoned runner; it is never too late to add cross training into your workouts. Whether you are injured or not, cross training has many benefits. It will improve your running and keep you in the game. Visit a personal trainer to get you on the right program.

Strength training to support a running program: Focus on a wellrounded, full-body strength training program, even the legs (especially the hips/glutes because of their role in running/running efficiency). However, the top exercises I’d recommend should be part of an overall strength/ cross-training program for runners, including: o Deadlifts o Single leg Romanian deadlifts o Hip thrusts o Reverse lunges o Planks and all their variations o Russian twists (or any core exercise with rotation) o Anti-rotation Exercises o Push-ups

Q: How often should I cross train? A: It depends if you’re prepping for a marathon you should plan your strength-training schedule around your running schedule to allow for enough recovery and to prevent over training or over-use injuries. If you run regularly 2-5x a week, you can cross train 2-3 x per week.

Q: If you don’t have access to a gym or workout room in your home, what suggestions do you have?

A: You can still get a great workout at home, in a hotel, or even on the go. In fact of the eight exercises I listed, six of them can be done at home with zero equipment. The only two exercises that would be problematic because you need weight to load these exercises to get the most benefit are: the deadlift and hip thrusts.

Q: Since the Pandemic, are there more people turning to virtual workouts?

A: Absolutely. If you’re new to working out at home, it can be daunting to think of a routine that provides enough structure and variety. Virtual workouts help solve that problem for a lot of people. You login, select your workout then follow along and you’re done before you know it. It takes the guess work out of developing your own routine, so you save time and improve on efficiency (both with time and the actual workout).

For example, with Sweat Factor — we have a weekly schedule that users can follow. It’s created in a way that provides a nice combination between HIIT (high intensity interval training), strength, core and rest/mindfulness.

Over the last year we’ve seen a 300% increase in users on our platform, plus we’ve seen a lot more usage from each use prior to the pandemic.

Q: Is there a generic workout that would be beneficial for most athletes?

A: The number one exercise for all athletes is the deadlift. Cross training will keep your running fresh and help motivate you to stay on track.