Why Cross Training is Important for Runners?
William Sterett, MD is a top orthopedic surgeon and renowned knee and shoulder specialist at Vail-Summit Orthopedics & Neurosurgery (VSON) in Colorado. In this article, Dr. Sterett sheds light on the importance of cross-training for runners. Dr. Sterett is the former Head Team Physician for the US Women's Alpine Ski Team for over two decades, overseeing the Teams’ medical needs through 6 Olympic Games. Working with elite and recreational athletes alike for over 20 years, Dr. Sterett has seen first-hand the importance of cross-training.
In this article, Dr. Sterett provides a nuanced analysis of the benefits and practical considerations associated with incorporating diverse training modalities.
Will Cross-Training Help my Running?
Running, a demanding and high-impact activity, places substantial stress on the musculoskeletal system, particularly the lower extremities. Dr. Sterett underscores the necessity of cross-training as a strategic approach to mitigate the inherent risks associated with the repetitive motion and overuse injuries in running.
Cross-training serves as a cornerstone in injury prevention and performance enhancement for runners. Dr. Sterett advises, "By diversifying training activities, runners can reduce the strain on specific muscle groups and joints, thereby minimizing the risk of overuse injuries such as shin splints, stress fractures, and tendonitis."
What is Good Cross-Training for Runners?
Cross-training offers a plethora of options for runners to choose from, each offering unique benefits and complementary effects on running performance. Dr. Sterett elucidates on the three most frequent cross-training modalities:
Swimming: Provides a full-body workout, enhances cardiovascular fitness, and promotes muscular balance and flexibility.
Strength Training: Focuses on building muscular strength and endurance, particularly targeting core stability, leg strength, and functional movement patterns crucial for running efficiency.
Cycling: Low-impact, yet highly effective in improving cardiovascular endurance and strengthening lower body muscles without imposing excessive stress on the joints.
"A well-rounded cross-training protocol for runners integrates a combination of these modalities to address various aspects of fitness, including cardiovascular endurance, muscular strength, flexibility, and neuromuscular coordination," advises Dr. Sterett.
How Often Should You Incorporate Cross-Training?
Developing a practical cross-training protocol entails careful consideration of frequency, intensity, duration, and rest periods. Dr. Sterett outlines a structured approach tailored to optimize performance and minimize injury risk:
Frequency: Incorporate cross-training sessions 1-2 times per week alongside running workouts.
Intensity: Vary intensity levels within cross-training sessions to stimulate different physiological adaptations and prevent monotony.
Duration: Begin with 20-30 minutes per session and gradually increase duration as fitness improves, aiming for 45-60 minutes or more for optimal benefits.
Rest and Recovery: Allow at least one to two days of rest or active recovery activities per week to facilitate muscle repair, prevent overtraining, and optimize performance gains.
Consulting with a sports medicine specialist such as Dr. Sterett plays a pivotal role in designing a customized cross-training plan tailored to individual needs, goals, and fitness levels. "A specialist can provide invaluable guidance on exercise selection, intensity progression, proper form, injury prevention strategies, and recovery techniques to maximize training outcomes," emphasizes Dr. Sterett.
Cross-training is an indispensable tool for runners seeking to enhance performance, prevent injuries, and promote overall fitness and well-being. Dr. Sterett's expertise and personalized approach to sports medicine offer valuable insights and guidance for runners looking to optimize their training regimens and achieve their athletic goals while prioritizing long-term joint health and injury prevention.
Get Back In The Game With Team Sterett’s Expert Care
Dr. Sterett and his team of sports medicine specialists at Vail-Summit Orthopaedics & Neurosurgery are the preferred choice for those wanting the highest level of care.
Contact Team Sterett today for personalized treatment that will get you back to your peak performance. Call (970) 476-7220 today or request a consultation using our online form.
Telehealth Appointments are Also Available!
Dr. Sterett offers the convenience of telemedicine. As a highly sought-after expert by patients across the country, you can schedule a virtual consultation today to receive his unparalleled care from the comfort of your home. https://drsterett.com/about-telemedicine
