Benefits of cross training

Cross training is defined as any form of exercise that you participate in to supplement the training for your main sport.  

So whether you are a runner, golfer or tennis player, you can cross train and reap the fitness benefits. Cross training is an easy way to add variety into your training program and allow you to maintain and often improve your overall fitness level while experiencing new activities.  

It is important to challenge your body in different ways when training or participating in a specific activity or sport. Otherwise your muscles become very efficient at one specific type of movement and it may become harder to increase your fitness level at that one activity.  

If your exercise routine includes predominantly running, then you are missing out on an opportunity to increase your upper body strength and may also experience very tight muscles in your hips, lower back and legs.  

For running, muscle conditioning for your upper and lower body as well as flexibility training is great to keep your muscles loose, improve posture and increase stride length and efficiency. 

You can break down the elements of cross training down into four key components.  

First is cardiovascular fitness which can be improved by introducing new ways to challenge your heart muscle, such as swimming if you are a runner or running if you are a cyclist, but in addition to doing cardio, you need to train to improve flexibility, muscle and core strength.  

Increasing muscle strength can be done using things such as free weights, weight machines or a TRX Suspension trainer. An activity such as a Pilates class is a great way to help address muscle imbalances (such as tight chest muscles and weak upper back muscles or weak inner thighs and back muscles) and core strength by challenging your body in different ways.  

Participating in an activity that works to increase your muscle strength and core is a great supplement to any sport and remember that with any good conditioning programme – there should always be an element of stretching too. 

Cross training can also help you avoid getting bored with the same old thing. I personally know sometimes running day after day can get to you and eventually burn out even the most hard-core running enthusiast.  

Cross training gives runners and other athletes a much needed mental break from their sport, which is especially important for those training four or five times a week. Some other benefits of cross training include:  

Staying fit during the off-season for team sports or when preparing for an upcoming tournament. It can help get you into peak condition and keep you there without over training or fatiguing your muscles. 

Cross training may allow you to continue some form of training when you are suffering form an injury; while still allowing appropriate time to heal. For example, if a runner suffers from an injury they are often told by their doctor to take a break from their training programme during their recover. That can be a hard pill to swallow for someone dedicated to a training schedule.  

So if you can cross train with activities such as swimming, resistance training, cycling or Pilates, it can help injured runners maintain their fitness and heal better and limit the frustration of being sidelined form running. 

So whether you are training for a race, tournament or just to stay fit, think about adding in some cross training to help keep your muscles balanced, flexible and keep you at the top of your game. 

Deanna Smith is an exercise physiologist and Pilates instructor at ENERGY. She can be contacted at [email protected] or 946 6006.