Cross Training Choice

 I recently had a discussion with a young trainer and triathlete. We agreed on most things and clashed on some things. This is pretty common in a good discussion. I usually don’t like agreeing on everything. It makes for a very boring conversation and I learn more when hearing other theories and opinions. What we disagreed on was choosing proper cross training for sports. In her opinion cross training was more about lowering the impact on certain joints. I didn’t necessarily argue on this point, but her cross training choice for running was biking. This I had an issue with. In my opinion, biking does lower some knee and hip impact but the lower back and shoulders are worse off. I do agree that unloading is indeed part of cross training but not in this fashion. This is like telling someone “pick your poison...” and hope she chooses something that won’t kill her. 

 My definition of cross training is training that reduces the “pattern overload” of one sport or type of training. To do so the dominant plane of motion and muscle/joint motion pattern need to be modified.  For the most part, the typical sport is highly “Sagital” (think – going forward or backward) in motion (with exception of “swing” sports) and the typical gym training is the same (pushup, situp, dip, squat etc.).  Instead of just attempting to reduce impact on a few joints I want the training to force a complete 180 in contrast to the usual training or sport. An added benefit is a very possible instant lowering of intensity. Usually, this cross training is using muscles and joints in less dominant patterns than what the trainee is used to. In some cases the motions have to be learned at a much slower speed.

  I deal with A LOT of long distance runners these days. The beginners and those trainees who think they know more but are still beginners,  generally share the same problems from constant ground pounding. The “pattern overload” here is usually created from the energy saving sloppy running gait cycle adapted to complete a long race (anything more than 800 meters is long to me). To make it clear I am talking about a general group of BEGINNERS not to be confused with pros or those running enthusiasts who take the time to develop a proper running gait cycle. So, for the beginners who just start running without training usually they have low dorsiflexion of the ankles and make improper ground contact (especially the notorious heel strikers). In turn this causes the force bleed from the ankles and more impact than should be there. The feet are usually shuffling instead of actually running which increases the amount of ground contact, shortens the gait cycle and increases hard impact on joints(especially at calcaneus/talus, knees, hips and lumbar spine). Last point the upper body is in a constant lean, which keeps the hip flexors partially flexed (successfully keeping  the glute muscles from really getting involved) and increasing tension in the lower back. There are numerous other areas as I go up the body but I’ll keep it short and cut it off here.  If you want to hear more on good running posture you can check out my vid on it here.

 Now these common beginner shortcomings are similar to that of a cyclist. Also, cycling and running share the same planes of motion (both Sagital), and the muscle/joint pattern is very similar. So how is this cross training? In my opinion biking and running as cross training is not a good match up. I believe it would be wiser to find exercises or a sport that changes the plane of motion and joint movement patterns to disrupt the threat of pattern overload and keep the trainee from getting the associated injuries and pains from the sport. So a runner who is in the Sagital plane of motion and keeps the hips flexors engaged, has low dorsiflexion and general joint problems from this bad posture I would place in a more Frontal (think side to side) and Transverse (think twisting) plane of motion. I would also include training that engages hip extensors and dorsi flexion more. Generally speaking a runner also wants to reduce impact when cross training. So I would incorporate swimming if possible (especially breast stroke, freestyle and “squid motion” floating on her back). Swimming is one of the best activities for unloading joints and dropping impact to zero.  I would also add lateral and back lunging (possibly advance to one leg squat drills as well). When lunging is done correctly this should help greatly to build dorsiflexion  actively stretch hip flexors, engage hip extensors (specifically when returning to a standing position). Integrate upper body rotation so the deep lateral rotators of the hip will be included.  

 That is how cross training should be viewed in order to reap its full benefits, in my opinion.