The hidden benefits of cross training for the body and mind
- mahibryon
- 3 days ago
- 4 min read
For a long time, endurance sports -such as running- and workout have been separate, considered as two sports categories that have nothing in common, in terms of the way to train, the results they want to achieve and generally speaking the visible results they get on the body. This idea of having closed doors between the different sports is now largely obsolete. Considering the fact that running has become a huge trend over the past few years, the global level keeps stacking up and with that factor, the training methods are also changing. In the past, most athletes were only training on the track, doing sessions that were directly related to what they were training for : it may seem like common sense, however it is nowadays put into question, as the gains from this kind of specific training is limited. Therefore, most of the pro athletes have integrated workout sessions as well as sports such as cycling or swimming, in order to develop new physiological properties. As a result, it is now a common thing to see pro runners or triathletes having way more developed bodies than in the past , and to see them spend more and more hours in the gym, up to around 10 hours weekly for some of them !
The same can also be said about fitness centred athletes.While a few years ago most of the people starting to do fitness were putting the focus on the training itself, it is now well known that complementarity is crucial to become fitter on a longer term.
The development of Hyrox in the very last few months is a solid proof that endurance and workout are getting more and more linked and can even be the same sport with the focus put on all the aspects
→ redirection hyrox prep Mahi.
In this article, we want to challenge you with some routines that everyone can easily implement in their training routine, whether you are putting the focus more on endurance sports, or workouts. They will need less than an hour per session and will help you out to improve your performances and overall fitness (and wellness !) levels. We would recommend doing these sessions from one (beginners) up to three (more experienced athletes) times a week to be able to get long-lasting results on your shape.
I : examples of routine fitness exercises for runners
A good idea for runners to implement exercises to their training plan is to start up with mobility exercises. For these, you wouldn`t need anything in particular, and these can easily be done at home or during your lunch break…
As mentioned by Jack Daniels (Ph.D, Olympic distance running coach and exercise physiologist), 15 minutes a few times a week will help you get a stronger core, which is crucial as you hit the ground.
Detailed session :
-10 reps Cat Cow
-10 reps (each leg) Hip circles
-10 reps (each leg) Downward facing dog
-10 reps (each leg) Hip-flexor lunge
-10 reps Torso Twists
If you don't know these or if you are unsure of how to do it the correct way, feel free to visit Yale University’s medicine website to see guided tutorials !
For more experienced runners that are already used to working out, the following exercises could become a game changer while training for your next goal !
Detailed session :
-leg press
-leg extension
-leg curl (hamstring machine)
-deadlift
-lat pulldown (or pull-ups)
-bench press
Important note : this kind of sessions should only be for athletes who have already integrated workout sessions to their running routine ; therefore, up to you to decide the number of reps for each exercise, depending on the time of the season (approaching your main running races, you want to lower the numbers of reps and the number of sessions per week)
II: examples of routine running sessions for fitness and workout enthusiasts
For gym athletes, the first important thing to focus on while running is the endurance aspect
A good session to discover the benefits of running would include a nice & easy warm up (that can be also be walking) followed by an ‘easy run’, eg a run where your heart beat would stay comfortable for the whole effort : a good indicator to see if you aren’t pushing to hard is to try and have a conversation with a mate : if you cannot hold it, you are surely a bit above your easy pace. This kind of session will improve your resistance while working out, in addition to gains in explosiveness.
Detailed session :
-15 minutes warmup (walking or really slow running)
-5 minutes educative (knee lifts, heel to bumps...)
-30-45 minutes easy paced running
-if you want to add a bit of spiciness, you could finish with 4-6 short strides (15-30 seconds) at a higher pace
-10 minutes cool down walking
For more experienced athletes, an interesting point to work on is the explosiveness and muscle economy, which can directly improve your performances in the fitness studio. Therefore, in addition to the classic easy runs (mentioned above) you can give a try to interval sessions, either on a track or in nature.
Detailed session :
-15 minutes warmup (easy running)
-5 minutes educative
-1 minute fast pace/1 minute easy running recovery/2 minutes fast pace/1 minutes easy running recovery
-repeat this pattern 3-4 times
-10 minutes cool down easy running
Conclusion : to wrap it up, training should be considered as a global thing. Every discipline has valuable aspects to offer to other sports, and the focus should therefore be more on the quality and complementary between the sports, rather than committing to one specific kind of training that will limit your progression in the long term.
Also, one crucial aspect that was not mentioned here is also the pleasure of training. In order to keep enjoying the process, it is necessary to not get used to the same training routine which can have some “boring” aspects at some point : to avoid that, having a nice little run in the nature is for sure a game changer that you will enjoy a lot on the mental side of things, in addition to all the physical benefits you will gain from it.
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