Cross-Training for Endurance Athletes

As a concept, cross-training has been around for quite a while. Simply put, cross-training in an athletic context involves spending some of your training time on something other than your chosen sport. The goal of cross-training is to make sure that an athlete is broadly prepared for physical exertion and performance, beyond the specific demands of their sport. Most sports and physical activities require a specific set of attributes to be successful (e.g. strength, speed, endurance), and each sport requires these in varying amounts. Generally speaking, the training an athlete does should try to support these requirements, but this does not mean that all of your training needs to look exactly like your sport. In fact, current evidence seems to suggest that endurance athletes specifically can actually improve their performance by incorporating high-intensity strength training into their running/cycling/swimming routine.

Here is a very brief summary of 2 more recent reviews that highlight the positive effects of strength training for endurance athletes:

1. A meta-analysis of 28 studies showed “moderate improvements in middle- and long-distance performance” in endurance athletes that also engaged in strength training. Changes were most notable in energy cost of locomotion and maximal force/power, meaning these athletes became more efficient and could perform better at high intensities. Maximal-force training (i.e. high-intensity) training seemed to be most effective for driving these changes. 

2. Similarly, a systematic review in 2014 found that “strength training improved time-trial performance, economy, [velocity and work capacity at VO2max] and [maximal anaerobic running velocity] in competitive endurance athletes”. The authors emphasized that those with little to no strength training background did not need a complicated program to reap these benefits, which should be encouraging if the thought of pumping iron intimidates you at all.

So, the results of these reviews, which encompass 54 studies in total, suggest that strength training can improve endurance performance. This highlights the idea that for most endurance events, if an athlete intends to win the race, it is not enough to just have good endurance: Races are actually more a measure of speed endurance than pure endurance. Because of this, being able to exert more force/power/strength at high intensities helps endurance athletes maintain higher intensity for longer, resulting in improved race performance. Not only can strength training improve your endurance sport performance, there is some evidence to suggest that individuals who participate in resistance training more regularly are less likely to be injured while running, specifically. More generally, strength training has been found to be preventative for sports-related injuries as a whole.

If you’re looking for a caveat, here it is: The majority of the studies looking at the effects of strength training on endurance sports has focused on high-intensity strength training, meaning (relatively) heavy weights and significant efforts. That may sound intimidating, but if you’ve been an endurance athlete for any significant amount of time, you’ve already had to learn how to embrace the discomfort of your chosen sport, so applying the same attitude to strength training ought to feel familiar. Furthermore, if you are at all concerned about injuries related to strength training, resistance training has actually been found to have a low overall risk of injury - according to one systematic review, 74% of runners vs 20% of CrossFit athletes experience a moderate to serious injury in a given year. Given this fact and the aforementioned benefits, it is not unreasonable to argue that most, if not all, endurance athletes should be participating in a resistance training program.

If you are an endurance athlete looking to improve your performance and reduce your injury risk, but you’re not sure how to build a program or are uncomfortable with the idea of pushing heavy weights on your own, we can help! Our physical therapists are thoroughly experienced in coaching a wide variety of athletes in resistance training tailored to meet each individual’s needs.

1. Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The Effect of Strength Training on Performance in Endurance Athletes. Sports Medicine, 44(6), 845–865. doi: 10.1007/s40279-014-0157-y

2. Berryman, N., Mujika, I., Arvisais, D., Roubeix, M., Binet, C., & Bosquet, L. (2018). Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis. International Journal of Sports Physiology and Performance, 13(1), 57–64. doi: 10.1123/ijspp.2017-0032

3. Grier, T. L., Canham-Chervak, M., Anderson, M. K., Bushman, T. T., & Jones, B. H. (2017). Effects of physical training and fitness on running injuries in physically active young men. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0000000000001487

4. Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2013). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. doi: 10.1136/bjsports-2013-092538

5. Meyer, J., Morrison, J., & Zuniga, J. (2017). The Benefits and Risks of CrossFit: A Systematic Review. Workplace Health & Safety, 65(12), 612–618. doi: 10.1177/2165079916685568

Ramping up to running season safely!

We know it’s still July, but fall races are already on the minds of many athletes, coaches, and parents. As such, we wanted to remind you that one of the best ways to prevent injuries during the fall is to be mindful of safely and effectively increasing the volume, frequency, and intensity of training after being off for the summer! 

As a clinic, we see a lot of injuries that are caused by a sharp increase in running frequency or the distance of runs (or both!) as athletes are preparing for their upcoming races. While every athlete’s tolerance is different, many athletes ramping up their training often experience injuries like plantar fasciitis, hip and knee pain, and overuse injuries such as shin splints or metatarsal irritation. 

With that in mind, you may be asking: what can you do to ward off some of these injuries and promote a successful return to running? The following are some general tips for ramping up your running in a safe manner:

1. Know that “one size fits all” does NOT apply when it comes to training programs! Each person is different and your body will respond differently than others to an increased workload. As the demands on your body are increased, your muscles, tendons, bones, and ligaments all have to adjust and adapt to the increased workload. When the load on these tissues exceeds their ability to adapt, this can increase the likelihood that you will suffer an injury.  It is important that, when running, you increase mileage and training frequency gradually to allow your body the time it needs to adapt. Structuring your training in this way can help reduce the risk of reinjury and prevent recurring injuries.

2. Cross-training! Runners love to run; however, cross-training in different forms of aerobic activities like cycling, swimming, elliptical, and rowing are all fantastic ways you can work on your aerobic capacity while decreasing stress on our body’s tissues as they adapt to increased workload on your run days. 

3. Strength training! There is a multitude of research available that points to increased resiliency of tissues when regularly exposed to strength training. One study, published by the British Journal of Sports Medicine in 2014, found that the incorporation of regular strength training for study participants reduced sports injuries to a frequency of less than one-third and decreased incidence of recurring overuse injuries to less than half.* 

4. Clean up your running mechanics! With the repetitive nature of running, small tweaks in your running form can potentially make a tremendous difference! How can you figure out if your running mechanics could use some work? Schedule an appointment with one of our Doctors of Physical Therapy for an evaluation where we will evaluate ways we can maximize your running abilities! 

References: *Lauersen JB, Bertelsen DM, Andersen LB

The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials

British Journal of Sports Medicine 2014;48:871-877.

What is in an Home Exercise Program?

While many patients would love to have a physical therapist that could be with them 24/7 like Russell Wilson, for most, it is not a realistic aspiration. How do we achieve success instead? By implementing a cohesive home exercise program (HEP) for each patient. That being said, not all HEPs are created equal and we would like to provide some tips on what to look for with your own programs including what to expect from those here at Colorado Sports Physical Therapy.

1.       Programs should be created to fit YOUR individual needs. Many injuries come from imbalances in strength and mobility so your plan should look to address those needs. For some of us, that means more strength exercises and for others, it may mean mobility, flexibility, and range of motion activities.

2.       HEPs should have variations in intensity and should grow with you through your treatments. I like to tell my patients that by the time they are done with me, they should have 20-30 exercises that they can choose from ranging from easy to very challenging and that fall into different categories such as pushes, pulls, lateral movements, or rotational movements, to name a few. That way, you AND your body do not get bored, and you can vary your workouts depending on how you are feeling.

3.       A good portion of your activities should be able to be performed in the comfort of your own home. Sure, getting on a lifting program can be helpful (and the PTs at CSPT can also help with this), but in order to increase your chances of sticking with the program, it’s best to have activities that require minimal equipment and space. This way, you have NO EXCUSES!

4.       Your program should be something that you feel comfortable with. This means you have spent ample time learning the techniques and how to modify them. Remember our blog about pain? Exercises should not be triggering your pain, so make sure that you know the proper modifications in order to continue your progress on a day-to-day basis.

5.       Lastly, remember that the definition of insanity is to do the same thing over and over and expect different results. That means, if things are not working, CHANGE IT! Your HEP is meant to supplement your physical therapy sessions to help you get better faster so if you don’t see a change or you feel worse, talk to your PT about it. Chances are they have a whole host of other exercises in their repertoire that may work better for you!

With all this being said, the MOST important thing about a good home exercise program is your willingness to perform. Keeping to your homework will only help you get better faster, which is everyone’s goal. Want to get your very own HEP in place today? Reach out and schedule your initial evaluation today with our experienced team!