You have already heard the term « cross training »: this is a training method which is constitute about one principal sport (frequently the running) and one or two others (biking or swimming).
The principle is to have a big training plan for the principal sport and after add one, two, three or more sport session of the others (mostly for recuperation, strenghtening,…)
However I will not take into consideration the muscular training cause it must be a part of the principal sport training plan
:For example, If I practice Running, I have one muscular training in gymnase center to reinforce my legs, my abs, my sheathing to improve my running position in training and competition
Now we will essentially talk about the two sports which are majoritarily practice in second hand with the running: Swimming and Biking.
With a simple web search, we can find a training plan for runners which is give by the following link :
Source: running-addict.fr
This plan apply the method : 80% endurance / 20% fractionated. In this case three endurances runnings sessions can be replaced by a swimming or biking session.
This plan is inspired and created by a triathlete. Indeed those sports have a lot of advantages and generaly triathlete are good runners (such as Cassandre Beaugrand, Vincent Luis):
-Those sports are less traumatic than running (less grounds impacts)
-They allow to realize endurance session but also high intensity training (for example mountain riding with a bike or sprint in a swimming pool)
-Those sports use Aerobic metabolism system (this is the system which is used in long distance race)
-They give a muscular resistance very useful for runner (For this point Swim is very usefull and biking allow to restaure muscular leg imbalance)
I want to add in the argue that Cross training is A PERFECT alternative of Cardio/endurance/resistance WHEN YOU ARE INJURED (with a medical advice of course)
But now we will look at the angry part: why in some case the cross training can by bad for you :
In the first time, when you look at the training plan of Kenyan athlete, you NEVER see cross training and this is also the case for many other top athlet. They usualy don’t practic cross trainning. (except in rest period but it isn’t part of pure training)
-The cardio pulse in biking/swimming session is generaly less important that for a running session.If you work to improve your cardio pulse this is an important thing to take in consideration
-Replace every endurance running session by cross training can be too much. Indeed endurances sessions are mainly placed after an fractionated session to rest and to assimilate the way to run properly or the physical effort of your previous run. And if you do that assimilation with a bike you will not have the complete work
-Then you have to think about the tiredness that you will endure if you do a big cross training session (lactic acid accumulation, muscle cramps) especially if you are a novice
-Practice the cross training takes a lot of Time and generally if you want to be strong in a discipline (especialy if you don’t have a coach) you have to be focus on that.The other athlete, triathlete are part of a club and have a specific training plan to perform.That is not the case of the major part of simple athlete.
-To be good at run the secret is to run simply : « Just do it ! », more seriously in athletism the training is surely focus on the physical and muscular qualities, but also on the proprioception and the technicity of your mouvments. And that part is being improved by the running action.
To conclude, You can Ride a bike, Take your Swimsuit, be a triathlete ! But in terms of your objectives, your physical condition, your timetable you should add cross training session or not. Moreover don’t forget that every individu is different and copy a training plan without take in consideration the athlete life is a huge error.
It is always necessary to step back about that.On these beautiful words.I let you with my sources links and see you after a week
Bye bye
Flora 😉
Runnin'science 