Ready to transform your running routine and bulletproof your body against injuries? That's precisely what you'll achieve when you join me, Brian Patterson, on today's episode of Brian's Run Pod. We're peeling back the layers on cross-training for runners, unveiling how activities like swimming, spinning, and resistance training can not only spice up your workouts but also fortify your injury prevention arsenal. We're talking optimal workout-recovery balance, and I'm laying out the practical steps to blend these exercises seamlessly into your regimen. Whether you're a parkrun regular or aiming for marathon glory, this discussion is your ticket to a more resilient and dynamic running journey.
Grab your goggles and spin shoes—it's time to explore the world beyond the running track. This episode is no ordinary run around the park; it's an expedition into the heart of why cross-training is a game-changer for any runner's performance and longevity. From the lung-expanding prowess of swimming to the core-shredding effects of Pilates, every piece of advice is aimed at elevating you to your peak condition. And as a special treat, we'll sprint through the storied history of the 800 meters at the Olympic Games, celebrating the legends and milestones that have carved their names in the annals of this thrilling sport. So tune in, and let's get you set on the path to running excellence.
Plus, we have a new feature on the podcast you can now send me a message. Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
Ready to transform your running routine and bulletproof your body against injuries? That's precisely what you'll achieve when you join me, Brian Patterson, on today's episode of Brian's Run Pod. We're peeling back the layers on cross-training for runners, unveiling how activities like swimming, spinning, and resistance training can not only spice up your workouts but also fortify your injury prevention arsenal. We're talking optimal workout-recovery balance, and I'm laying out the practical steps to blend these exercises seamlessly into your regimen. Whether you're a parkrun regular or aiming for marathon glory, this discussion is your ticket to a more resilient and dynamic running journey.
Grab your goggles and spin shoes—it's time to explore the world beyond the running track. This episode is no ordinary run around the park; it's an expedition into the heart of why cross-training is a game-changer for any runner's performance and longevity. From the lung-expanding prowess of swimming to the core-shredding effects of Pilates, every piece of advice is aimed at elevating you to your peak condition. And as a special treat, we'll sprint through the storied history of the 800 meters at the Olympic Games, celebrating the legends and milestones that have carved their names in the annals of this thrilling sport. So tune in, and let's get you set on the path to running excellence.
Plus, we have a new feature on the podcast you can now send me a message. Yep you heard it right- Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast.
So you're thinking about running, but not sure how to take the first step. My name is Brian Patterson and I'm here to help. Welcome to Brian's Rompod. Welcome back to brian's rom pod, and it's me, your host, brian patterson, back with you to give you some hints and tips about running. Well, this week we talk about cross training for runners, why it's important, what is it and why we should do it. Last but not least, some advice on how you can replicate your running sessions with cross training. Also, we'll continue our series of looking at specific running events at the olympic games. So why is it important now? We all are keen runners and if you are listening to this podcast, you may be starting out on your journey into getting into running.
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Now, as I've said before, running is a brilliant exercise for the heart and lungs. However, there are some downsides to running. It does impact on your joints more than other aerobic exercises, so there may come a point, if you're running quite regularly, that you might encounter injury, like myself at the moment. Many runners will benefit from including cross-training in their weekly training, as cross-training will improve aerobic fitness while reducing your risk of injury, both of which will help you run better and for longer. So what is it? I know it's kind of stating the obvious. Well, the term is used broadly. Cross-training means the type of exercise that you can substitute for running. By this definition, cross-training is a type of exercise that improves your aerobic fitness things like spinning, swimming and so on and some forms of cross-training mimic the motions of running, such as an elliptical or hiking, while others do not, such as swimming. However, you can walk up and down the pool and this takes the impact away from the legs. What weight lift? While weight lifting and yoga or even pilates are valuable for staying healthy and strong as a runner, they do not quite count as cross training. Rather, think of strength training and mobility as supplemental workouts. They supplement your running rather than serving as an alternative workout that trains the same physiological systems. So what are the benefits? The most significant benefit for cross training for runners included muscular imbalances, biomechanical irregularities, overuse and overtraining. Biomechanical irregularities are quirks in your running form overpronation, supination of even hips and similar issues that make you a bit more prone to injury. Cross-training offers help for all those issues by moving your body in a different motion than running, so you can strengthen your muscles, smooth out the imbalances and by reducing the number of miles you run, you can reduce the overall impact on your muscle, joints and bones.
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Cross training can also help maintain fitness when injured. So if you are injured and unable to run for a few weeks, cross training provides an alternative to staying fit. As a rehabilitate your injury, cross training can maintain and even improve your level of fitness during a time off. Just because you are injured, it means you don't have to stop doing exercise. So what type of cross training you do when injured is based on the nature of your injury. Injuries such as stress fractures will limit the type of exercise activities you can do, or you may have more options for injuries such as sprains, strains and tendonitis. Be sure to speak to your physical therapist or doctor about which types of cross training you can safely do as you recover from injury, or even a personal trainer. Probably I think I would talk to the personal trainer, as they have a sort of a bit more experience.
Speaker 1:
Cross training can build aerobic fitness. As I said, new runners will benefit from regular cross training. Your muscles, joints and ligaments and bones can take up to six months to adapt to the impact of running, so you do not want to increase your mileage too quickly. Cross-training can also help non-running days and can help build that aerobic fitness and strengthen your body for the specific demands of running. Now we will look at specific programs later in the podcast. Cross training is one of the best ways to add volume to your program while minimizing your risk of injury. Essentially, cross training can act as a protective and preventative measure against injuries by reducing the impact and forces on your muscles. As I've said, joints tend joints, bones and tendons and ligaments, adding variation to the repetitive stress imposed by running and corrective muscle imbalances caused by running by strengthening opposing muscles. Aerobic cross-training activities such as cycling, elliptical trainers, jumping rope and rollerblading can also improve cardiovascular fitness, which can boost your running performance.
Speaker 1:
So when should we do it? Cross-training should supplement running, not replace it. If you are doing it in conjunction with your running. And begin with how many days per week you can safely run, which may be in the range of three to five days per week. Safely run, which may be in the range of three to five days per week, schedule one day as a complete rest day and then fill in the remaining days for preferred cross training and strength training Supplementary workouts. Now I understand that this might be a schedule for someone who is running regularly or was pretty much on the intermediate to advanced level. However, even if you just ran once or twice a week, then try incorporating other forms of cross training or other forms of supplemental training. For instance, one of my earliest guests, anna cooper, which is in our christmas episode, said that she did pilates once a week in in addition to her running and she felt that really helped her running, especially with the core. Now I know, strictly speaking this is not cross training, but the principle is there in that she added something else to her training. So what are the different options? We did sort of skate over this.
Speaker 1:
Swimming. If you're looking to improve your breath workout when you're running, adding in a more regular swim session could be just the thing you need to become more in tune with your breathing. Swimming has many benefits, including improving your lung capacity and adding with your recovery, as well as being very low impact compared to running. It provides a good aerobic workout but because you're not using the same movement patterns as running, it doesn't provide as much better simplicity as training stimulus as something like cycling or hiking would. You could consider pool running or aqua jogging instead. It's not weight bearing, and the resistance of the water provides a great workout. I mean, if you're doing triathlon, then obviously swimming you're going to be doing that anyway. So even if you are injured withathlon, then obviously swimming you're going to be doing that anyway. So even if you are injured with your running, then you may want to increase the volume of your swimming workouts or cycling, since you're in the water. Swimming has no impact on the joints and therefore is one of the best options for injured runners. And you may need to take special precautions about kicking with some lower leg injuries, but using a prop like a buoy can help you problem solve. You may need access to a pool, but swimming will always provide an effective cardio workout without as much wear and tear.
Speaker 1:
Hiking although it may seem surprising, walking or hiking can be a great way to build your endurance. After all, it's all still time on your feet. Just as much slower pace. There's a particularly good alternative to running. If you are an ultra marathon race on the horizon, building in some regular hikes might be the way to build up your endurance while taking on the views a bit more of a gentle pace than your regular runs, and this can be a great benefit to your mental health if you prefer something that gets your heart rate up a little higher speed. Walking, increasing the pace, could be different enough to your running training, while still building your endurance and mixing up your routine. Watsamele walks in, as hills will always get your heart pumping a bit faster, just to make sure you've got a good pair of walking shoes.
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Rowing Now I know I always think the best to get someone to show you how to do proper technique on how to row, as if you're getting over an injury, you won't want to get another injury if you're not getting proper technique on the machine. So probably get, let's say, someone who is a fitness instructor or a personal trainer that can show you the best technique for rowing. Cycling whether you prefer the road or opt for a mountain bike, cycling provides a fantastic cardio workout without any impact For runners. Pedaling will also help you improve your cadence. Help you improve your cadence.
Speaker 1:
Cycling is also simple to incorporate into your training plan, especially if you can bike to and from work a few days per week, and cycling is also a great indoor activity, whether you pick up the recumbent bike or opt for a spin class, the elliptical trainer, now the elliptical trainer or cross trainer, is a great piece of kit. So the elliptical trainer was literally invented to mimic the motions of running without producing the same kind of impact forces that running generates. And that means you're going to get more running, specific cross training workout than you would by swimming or cycling On the turbo trainer, for example, but without all the weight bearing and muscle pounding that running entails. What the cross trainer does is take out the eccentric contraction the moment when you land, and prevent your body from collapsing, says Ian Klein, a specialist in exercise physiology and injury prevention from the Ohio University in the US. That's an integral part of running, and so you do need that in-game training.
Speaker 1:
But if you get too much of it, if your muscles can fatigue and break down under a lot of stress, which can lead to injury. The cross-training also cuts off the push-off phase of the gait cycle, which is part of the process of running, because your feet never leave the pedals. Juan Delgado, a director of sports science at the New York Sports Science Lab in New York, doesn't believe that this is a bad thing. When you're running, the tibialis anterior muscles, which are responsible for the dorsal flexion of the feet, are almost under maximum tension, which makes them more susceptible to overuse and increase your risk of shin splints and stress fractures. But when your feet maintain contact with the cross trainer pedals, these muscles will have a better isokinetic and isometric contractions and can reach maximum tension without becoming stronger, without the impact of lift off and heel strike motion. Sales delgade. The cross trainer also offers more of a complete workout, as it recruits both the upper and lower body with its pendulum motion. By using your body weight as a resistance, it becomes an excellent way to prepare your body for the rigours of regular running, such as the muscles engaged in running can be stronger and more accustomed to carrying your body weight without the impact of hitting the floor constantly, says Delgado. As such, this helps to reduce your injury risk. A huge win for runners.
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So why use them? If I'm not said the the obvious, they're low impact. Working out on a cross trainer is a low impact activity, so it will feel easier than a run of a similar intensity. To combat this, use a cross trainer for one and a half to two times the duration you've run. So, for example, a 30 minute run would be equivalent to a 45 minute to an hour session on the cross trainer Great for recovery.
Speaker 1:
Spending time on the cross trainer can be helpful on recovery days, especially if you have a rough time running at a recovery pace or less than 70% of your maximum heart rate. So it's actually quite hard to get your heart rate up on the cross trainer without maxing out on resistance, which means you'll stay in an easy low intensity zone and you need to reap the rewards for a recovery workout. Cross trainers are less taxing on your joints. Obviously, they use a cross trainer to improve blood flow to your muscles without causing the muscle fibre damage that running does. So it could help to speed up your recovery time between hard running sessions and allow you to complete these days at a higher intensity, resulting in greater running performance gains. Might be a bit obvious, and that's why you should always do your key workouts like speed workout, tempo runs and race pace as effective as running efforts, says Ian Kleene.
Speaker 1:
No matter how closely the cross trainer was designed to mimic running, anyone who has ever stepped on one knows it's not the perfect substitute. Consider it a valuable tool in your arsenal, especially on days when you need to slow things down or recover, but not as a replacement to running, so if you are doing it in conjunction with your running training and you're not injured, then you know it's more of a recovery tool. So the best advice for replicating running sessions, so regular running. Now, if you normally go out for 30 minutes on a Tuesday and then do 30 minutes on the bike, then do 30 minutes on the bike or 30 minutes on a cross trainer, again with intensity, keeping that nice and low, and the same sort of thing you'll be doing with your running. And I would not gauge your intensity using the heart rate monitor, as you cannot compare two different exercises, so I would. It's basically a gauge on how you feel With interval running.
Speaker 1:
Ben Parks, who's a YouTuber and an influencer, does a really good video about this on cross-training. I will leave a link on the show notes anyway. He says that if you normally do intervals, he recommends using the rowing machine or stepper or even on the cross trainer. There are hill programs to help raise your intensity workout, although we have said that it's really the cross trainer would be good for the recovery runs and I think the main focus here is just to keep the intensity high and you're effectively maintaining your fitness level as you could help raise it.
Speaker 1:
Ben emphasizes the importance of replicating what you would normally do with your running routine. He says just do your best to replicate what you would normally be doing with your running. For him, the best tools have been his bike cross trainer concept, two rowing machine, the stepper, especially for those high intensity sessions. He says if you're thinking about adding some cross training to your routine, ben recommends adding starting out nice and slow. Remember when you first started running. You don't go out and try and do a marathon on the first day. The same principle applies to cross training. Just ease into it gently. A few excellent points spend 30 minutes on the bike, 30 minutes in the swimming pool or 30 minutes lifting weights and doing some sort of resistance training. So that's a good workout. And incorporate this once or twice a week can help build a solid foundation. And for those of you who might not enjoy speed work during your runs, you can mimic that intensity with your cross-training sessions. But here's a key takeaway from Ben For the first few weeks, keep your heart rate nice and low. Gradually you can start adding more intensity as you get more comfortable. So so there you have it, some really solid advice from Ben Park.
Speaker 1:
So, as I said, I will leave a link in the show notes. So, in summary and basically, I'll just summarise what we've just said about cross-training and if you're like me and you understand the joys and benefits of running for your heart and lungs. But let's face it, as I said, running can be tough on the joints, leading to potential injuries down the road. And that's where cross training comes in. Cross training isn't just about mixing up your workouts. It's about incorporating exercises that complement your running routine or reducing the risk of injury. Think of it as a way to strengthen your muscles, improving your aerobic fitness, and give your joints a break from the repetitive impact of running.
Speaker 1:
But why should you bother with cross-training? Well, the benefits are numerous, as I've said. First and foremost, it helps reduce the risk of injury by addressing muscular imbalances. Biomechanically regular energies Plus if you do find yourself sidelined with injury, cross-training can help maintain your fitness level and aid rehabilitation. Mechanically regular energies plus if you do find yourself sidelined with injury, cross training can help maintain your fitness level and aid rehabilitation. For new runners, cross training is especially valuable as it allows your body to adapt gradually to the demands of running while building strength and endurance, and for those looking to add volume to their training program. Cross training is a game changer, offering a protective measure against those overuse injuries.
Speaker 1:
Now, when you, when you should incorporate cross training we talked about this it should be a supplement to your running, not replace it. You know, aim for three to five days of running per week, or even if they do two, three days with cross training on your non-running days. And even if you're just starting out with running, adding in some cross-training can spice up your workout and prevent burnout. So what are your options? When it comes to cross-training, we've looked at swimming fantastic for improving your breath, workout, lung capacity, while hiking improves low-impact weight to build endurance. And let's not forget about cycling, rowing and using elliptical machine, all of which offer excellent cardiovascular benefits without the strain in your joints. When it comes to replicating your running sessions, the key is to match the intensity and duration of your workouts. Whether you're doing regular runs or interval training, there's a cross training option for you. Just remember to start slow, listen to your body and gradually increase the intensity as you go. So there you have it, folks. Cross training isn't just a nice addition to your running routine. It's essential for staying injury free and reaching your full potential as a runner, whether you're hitting the pool, hopping on the bike or gliding or elliptical training, cross-training has got you covered. So all I can say is I hope I've given you some good advice.
Speaker 1:
Next we're going to be looking at an event a running event at the Olympic Games. Welcome back to our series looking at running events at the olympics. Today we're looking at the 800 meters. The 800 meters at the summer olympics has been contested since the first edition of the multi-sport event. The men's 800m has been present on the Olympic athletics programme since 1896. The women's event was first held in 1928, making it the first distance running event for women. However, it was not held again until 1960, which was won by Ludmila Shepsova from the USSR. Since when it has been a permanent fixture, it is the most prestigious 800m race at elite level. The competition format typically has three rounds a qualifying round, semi-final stage and a final between eight runners. Semi-final stage and a final between eight runners. The Olympic records are held by David Rashida from Kenya, who ran a world record of 1 minute 40.91 in 2012,. And Nadia Olozorenko, also from the USSR, who ran a former world record of 153.43 in 1980. Olezarenko's mark is the joint longest standing women's Olympic record typically set three days after Ilona Sloponek's from East Germany's shot put record and the joint second longest, after the men's long jump record by Bob Beeman. Her time remains the second fastest ever for the event.
Speaker 1:
The 800 metres world record has been broken or equaled 10 times at the Olympics. The men's record was broken in 1912, 1932, 1968, 1976 and 2012. The women's record was improved in 1928, 1960, 1964, 1976 and 1980. Four men have won the 800m titles titles douglas low, 1924 and 1928. Mal whitfield from 1948 to 952. Night peter snail, 1960 and 1964. And red david rashida, 2012 to 2016. When I mean not just four men have won the Olympic 800m title, I mean four men have done the double in subsequent Olympics. Only Kasta Samenja, 2012 and 2016,. Has won the women's title race twice in consecutive Olympics. Maria Mottola and Kelly Holmes and Pamela Jalimio have won Kohley gold and reached the podium twice. No athlete of either sex has won more than two medals.
Speaker 1:
Historically, athletes in this event have also been successful at the 1500 meters at the olympics. Holmes was the last athlete to win both events at the same Olympics in 2004. Kelly Holmes from Great Britain In 2012,. 1500m gold medalist Tafwik Maloufi made both podiums without winning gold in 2016. Alberta Juanterina from Cuba in 1966 also won the 400m gold medal in the same Olympics 1966 also won the 400 metres gold medal in the same Olympics. Only three other men and one woman have been able to get a medal in both events. The United States is the most successful nation, having won nine gold medals and a total of 24 medals, followed by Great Britain with eight gold medals and 12 medals overall, and kenya was six golds and among its 15 medals. Well, I hope I did those names justice and if I do, I do apologize if I did get. But anyway, thanks for listening to our look at a running event in the Olympics and next week we'll be looking at another running event in the Olympics.
