Want to improve your running? Start cross-training! It’s precisely this type of exercise that will take you to new heights of physical performance and you can even lose those last 10 pounds! The term “Cross-training” refers to the multi-disciplined yet seamlessly integrated approach to training that encompasses combinations of dynamic flexibility movements, resistance (strength & power) training and structured bouts of energy system development or cardio exercise. Cross-training stimulates your ability to recover thus off-seting the risk of burnout or overuse injury.

How can activities other than running improve your running ability? Running is a complex movement. Cross-training enhances the strength, power and efficiency of the individual muscles and movements involved in the stride.
Below are a few tips on dynamic stretching, strength and power exercises and an example of energy system training that simulate and complement running.

Dynamic Stretching
Dynamic stretching enhances running efficiency by training you to run in a more relaxed manner. It minimizes “energy leaks” in the muscles that oppose the working muscles (called antagonists) at various moments of the stride. The best dynamic stretches for runners are movements that mimic the way muscles and connective tissues actually stretch during running, but with an exaggerated range of motion that increases the cost of holding tension in the antagonists and thus challenges these muscles to “learn” to relax.

Complete your dynamic stretches as part of your warm-up before you run. Stretching will gently warm your muscles, preparing them to perform better. The following warm-up routine takes only three or four minutes to complete.

1. Hand Walk (Inchworm)
Start in a push up position keeping your body parallel to the floor. Slowly walk your feet toward your hands taking baby steps and keeping your legs flexed straight. When your hamstrings and achilles start to sing, stop walking your feet and begin walking your hands out returning you to the start position. Repeat x 6

2. Inverted Hamstring Stretch
From a standing position, take one step forward with the right foot and balance on the forward foot. Keeping a very slight bend in your right knee, tilt your torso forward at the waist until your trunk is parallel to the floor. At the same time, extend your left leg behind you for balance(keep this leg flexed straight with your toes pulled toward your shin and pointing toward the floor. Return to an upright position and then step forward with the left foot and tilt once more. Repeat x 8 each leg.

3. Lunge Walk
Take 10 giant steps forward with each foot, lunging as far forward as you can each time.

4. Forward Leg Swing
Stand on your right foot and swing your left leg backward and forward in an exaggerated kicking motion. Complete 10 swings and repeat with the right leg.

5. Glute Bridge
Set up lying on the floor on your back with your knees flexed to 90 degrees and your heels firmly on the ground. Slowly peel your spin off the floor starting with your tail bone until you only have your shoulder blades and heels in contact with the floor. Return to the start reversing the movement and repeat x 10.



Strength and Power Training
Strength and power training have two main benefits. Strength training enhances muscles that act as important joint stabilizers during running, thereby preventing injuries associated with abnormal joint actions. Power training—or performing explosive strength movements—enhances the efficiency of the stride. Below are the big 5 movements proven to increase your strength and power specifically for running.

AE Illustration for exercise

Repeat each exercise x 10, taking only the time between exercises as rest. *Hold pillar Bridge for :45 seconds. Complete 2 repeats of the entire sequence before commencing the energy system session

Energy System Development
Complete 6 intervals of 1:00 minute of near maximal effort activity, if you are using a treadmill you would be sprinting, followed by 2:00 minutes of low intensity ``active`` rest, if you are using a treadmill this would be walking. The workout will take you 18:00 minutes to complete, it will expand your tolerance to changes in terrain and increase your body`s ability to burn fat during and after your training.

Brad McEwen ASCA CSCS
Director of Performance Training at Athletic Evolution Canmore
www.AthleticEvolution.ca