Consider Cross Training for Variety and More

Running is an excellent exercise, no question about it. It's an aerobic workout that improves your cardiovascular health, burns calories and uses large-muscle groups, primarily in your legs.

But is it the perfect exercise? No. Running doesn't do much to develop muscle mass, especially in the upper body. It is also undeniably hard on many parts of your body, including feet, ankles, knees and hips…they don't call it ‘pounding the pavement' for nothing.

If you're looking for a whole-body workout – one that strengthens the heart, bones, muscles and joints, enhances your heart and lung capacity, builds muscle, reduces body fat and promotes flexibility – it's doubtful you'll find it with a single exercise. That's where cross training comes in. Cross training can mean that you do two or more types of exercise in a single workout or alternate workouts, e.g. swimming one day and running the next. For the purposes of this column, I'm focussing on the alternate workout type of cross training.

I know that some running experts say if you are training as a long distance runner, stick to long distance running. But as a physiotherapist (and a runner!) I strongly support cross training. Here's why:

• Injury Prevention: As I've already stated, running is hard on you. If there are any serious runners out there who have never experienced a running injury, I'd be interested to meet them. Cross training can actually help prevent injuries by enhancing strength and flexibility. Naturally, the stronger and more limber you are, the less likely it is that you'll injure yourself in any sport. Yoga is an excellent choice for increasing your flexibility. Weight training (using either free weights or machines) is good for building strength. And Pilates is great for both flexibility and strength.
  
  Cross training can also prevent injuries by ‘mixing up' your workouts. Doing any one sport to exclusion is often a recipe for injury because your muscles and joints are being stressed the same way all the time. Cross training allows you to use different muscles, or at least use your running muscles differently, and that can help to prevent injuries. This is particularly true for people with pre-existing conditions such as cartilage problems in the knees, shin splints, etc.
• Injury Recovery : If an injury has sidelined your regular running program, cross training can help you to maintain your fitness level until you are back on track. Depending on your injury, swimming and cycling are particularly good alternates to running if you've had to cut back on your mileage or temporarily abandon running altogether during an injury recuperation period. Both swimming and cycling are low-impact aerobic exercises, with swimming having the added advantage of being an exercise that works your entire body.
  
  Deep water running is a new addition to the cross training scene. It involves wearing a flotation belt and ‘running' in deep water by using a sweeping action with the legs. Again, the advantage is that you're able to work your muscles in a low-impact environment. Check with your local YMCA or recreation centre to see if deep water running is offered.
• Weather protection: When it's 40 below zero, raining at the monsoon level or so hot the pavement is starting to feel soft, running outside starts to lose its appeal. You can switch to an indoor aerobic exercise such as running on a treadmill or an elliptical machine and may find yourself enjoying the change.
• Variety: Speaking of change, even your favourite workout can become boring after a while. Get a new perspective on working out by trying such activities as in-line skating, rowing, cross-country skiing or even a racquet sport. Your body will enjoy a new challenge and you'll enjoy your main sport, running, all the more if you inject some variety into your routine.

No matter how much you enjoy running, cross training makes good common sense for all the reasons outlined above. In fact, adding some new activities to your routine is the best way to safeguard your longevity as a runner.