Cross Training
Cross training is a modern-day term which refers to the substitution of skills other than the skills directly involved in the performance of an event. Cross training is mostly used in injury rehabilitation and is now used in injury prevention as well. When runners sustain injuries in the legs or feet that keep them from running, other activities can be substituted to keep up their aerobic and muscular strength. Cross training for runners comes in the form of swimming pool workouts, bicycling, cross country skiing and snowshoeing.
There is a limited value and crossover to this specific exercise. A reason to "cross train" is to avoid injury and maintain muscular balance during a period of intense sport specific training. One of the keys to success in sport is staying healthy and training over the long haul. Cycling is not the same as running. But if cycling takes the pressure off shins, knees and hips on a recovery steady-state day, then it will probably make the next running workout better. Why? Because it keeps athletes injury free and running. Cross training allows athletes to do event specific training workouts with greater enthusiasm and intensity with minimal risk of injury.
Swimming Pool Workouts
Have athlete swim or perform running actions in the pool. Have athlete swim at a steady state for a minimum of 2 minutes (aerobic). Using a flotation vest or inner tube, have athlete perform running actions while in an upright position. Use intervals of 30-120 seconds with 2:1 rest.
Bicycle Workouts
Have athlete ride a bicycle as interval and steady state workouts. The athlete works out on a stationary bike or spinning bike doing aerobic and anaerobic workouts. The athlete rides an outdoor bike for 2 minutes to an hour at various paces.
Winter Sport Cross Training
Cross Country Skiing
If an athlete can cross country ski, have him/her ski on a cross country course for 2 to 60 minutes. If available, have the athlete do an indoor workout on a cross country ski trainer machine for 2 to 60 minutes.
Snowshoeing
Snowshoeing is a great sport for training and competing during the winter sport season if athletes do not have access to indoor track facilities. Snowshoeing is basically running on the snow, using the same muscle groups and mechanics of all running events.
