Using cross training as part of our programme.

Don't rule out using the cross trainer as part of your weekly routine.

We're runners, we just want to get out and run right....? There's no denying the greater the mileage we can get under our belts, the more conditioned our leg muscles become, ligaments and tendons get used to what we're asking of them, and our ability to us oxygen improves as we get fitter. So shouldn't we just run?

As someone who's experienced niggles and issues in my left hip for a number of years, I can tolerate up to 70 miles a week, and include speedwork off the track. Add in hills or speed on the track leaning into the bend, and my hip will let me know it's not happy. When I've felt the hip pain kick in, I've always swapped runs out for the cross trainer. But so many runners ignore them, either running through pain until they can't, or just stopping running altogether.

Why should we use them?

The cross trainer helps to maintain or build cardiovascular fitness and strength while significantly reducing the risk of injury associated with the repetitive, high-impact nature of running. It allows you to build aerobic fitness without the stress on your joints (knees, hips, ankles), muscles, and connective tissues, which helps prevent overuse injuries.

Studies suggest that oxygen consumption (a measure of aerobic fitness) is similar on a cross trainer and a treadmill at the same perceived exertion level. You can maintain or even build your cardiovascular base when you need a break from running due to minor aches, injuries, or high mileage weeks.

Most cross trainers have movable handles that engage your upper body (arms, shoulders, back, core) as well as your lower body. They can help addresses Imbalances : Running is primarily a lower-body exercise. The cross trainer helps strengthen the upper body and core, contributing to better overall running form, stability, and injury resistance. There is also a neuromuscular benefit: It allows you to practice the running motion and engage similar muscles (quads, hamstrings, glutes) without the impact stress, which can be useful when injured or increasing volume.

When should we introduce the cross-trainer?

In theory, there's no reason anyone shouldn't swap out an easy run to the cross trainer regardless of whether injured or perhaps an older runner. It becomes more important for those who have a niggle or sustained an injury. All too often, we keep trying to run - that won't help the injury - it won't improve by keep doing the same thing. The trouble for many runners is it becomes part of who they are, and when they get injured, they don't know what to do. Don't just stop!! Jump on the cross trainer instead. And for older runners, swapping out an easy run once a week can help us sustain our aerobic fitness, work muscle groups, but avoid the impact of running.

What kind of sessions should I do?

You can mirror your running sessions. 45 minutes mirrors the impact of a 30 minute easy run. Don't make it too easy, but shouldn't be hard either. You want a high cadence and heart rate in Zone 2. Try and keep an upright posture as you would when your'e running.

Or aim to replicate a hard session - 10 mins at an easy effort, then 2 mins at level 8/10 effort level - increase the resistance for those 2 minutes. And ease off for 2 minutes. Do this 10 times with 5 minutes easy to finish.

If you go forwards on the cross trainer, you're primarily using your Quads and glutes which improves propulsion and leg drive. If you switch to a backwards motion, your hamstrings get worked, improving power stability, and can help in improving imbalances as the posterior chain is being strengthened. So try going forwards for 5 minutes then backwards for 5 minutes and keep alternating.

There's no doubting it takes a strong mindset to do 45 - 60 minutes on a cross trainer, it's not exciting. So make sure you have a good podcast or playlist on Spotify, and create a session that keeps you thinking throughout.

In summary, any runner should consider the cross trainer as part of their sessions, possibly making a double day with the XC in the morning, run in the evening. Older runners should consider swapping out an easy run to the cross trainer to ensure they keep going for longer. And if you're suddenly injured, don't get in your head and just stop training, get on the cross trainer - maintain your fitness, work lower body muscle groups so you're in a strong place to go again once your injury has passed.