Minimum Running, Maximum Marathon

We’ve all heard the stories of an athlete who got injured but was still able to cross-train and then came back to give a great performance at a marathon, maybe even besting a personal record. Then there’s that new triathlete we all know who, despite running less now that she is dividing her time into three sports, is still setting personal records for her run times.

Nowadays it seems that these improbable success stories are seen in greater numbers than ever before. Is there really something to this “less running equals faster running” concept? Cross-training has a long history (in fact it’s responsible for the birth of the triathlon), but can it really work for you? If you’re new to running in the past few years, cross-training and other non-traditional sessions may be exactly what you need to maximize the training time you put in. 

Cross-training saw a surge of popularity in the 1970’s and 80’s, mainly as a way to break up the monotony of training as well as prevent injury, and that appeal still holds true today. Certainly many triathletes would acknowledge how balancing between the three sports of swimming, biking and running keeps them mentally fresh. Clearly too, reducing the pounding on their legs by splitting up the time they spend running helps to shorten recovery periods and increase performance gains.

“The elliptical is my best friend,” says Kim Rouse, Ironman 70.3 age group world champion and competitor at the 1988 US Women’s Olympic Trials Marathon. “I substitute the junk miles for the elliptical because it’s the extra pounding that leads to injury. Now I feel fresher when I race.”

Of course, most of us don’t possess Rouse’s great genetics; still, her 50+-year-old body has not showed much slowing or injury with age, thanks to her schedule of two elliptical workouts a week and three quality run sessions.

Joe Friel, author of the Training Bible series, agrees with her. “For the average runner, there is no such thing as a ‘recovery run’. Most could cross-train on their recovery days and do much better for their key workouts as a result. Exercise that simulates running without the impact would be best. That includes elliptical, Stairmaster, XC skiing and bicycling. The best one, in this case, depends on whichever the athlete enjoys most.”

The biggest challenge facing those athletes who see the value of cross-training is trying to understand the intensity required to create a session that will effectively benefit run performances. Rouse suggests elliptical machines, using the arm levers. “You have to work hard on those machines! You have to use the arm levers and keep your heart rate up, in order to gain the aerobic benefits.”

David Warden, host of the Tri-Talk.com podcasts (one of the top three most-downloaded iTunes podcasts for sports and recreation shows), recently discussed the aerobic benefits of cycling for runners.

“It’s very common to ride for three to four hours and be fine, and go out for another two to three hours the next day,” says Warden in episode 57. “But very few people can stay highly aerobic for three to four or five hours while running. The load-bearing on the body, it just can’t take it.”

Systematic Training

Training the cardiovascular system is done in more ways than simply by running. In fact any aerobic activity will suffice. However, running should still make up the majority of your training so that your body becomes used to it. But don’t overdo it! Supplementing one or two sessions per week with aerobic-based cross-training such as elliptical machines and cycling will improve your aerobic conditioning, while sparing you a pounding from uninterrupted running.

The nervous system is often overlooked by athletes, but training it can improve the minute efficiency and skill of the body’s movement for runners. Adding in strides once a week (when an athlete increases his turnover to a very high rate while staying relaxed for approximately 20 seconds) will result in more efficient neurological pathways and coordination of the muscles used in the movements of running. Though not directly a cross-training session, this can improve a runner’s cadence dramatically if it’s practiced weekly with about six to eight repetitions.

The third system, also often overlooked but just as important, is the muscular system. This is the system which performs all the actual movements and determines the output of your efforts. Hitting the weight room once or twice a week can help to increase the force you apply into the ground with each stride – helping a runner go further with every step, as well as prevent injuries. Weight train on the same day you do one of your aerobic cross-training sessions, and it will improve the overall quality of the session. Train the muscle group most useful to the movements found in running.

If you are struggling with injury or burnout, or are worried about either, there are other ways to improve your performance besides simply putting one foot in front of the other day after day. Consider adding one or two cross-training sessions per week, as well as strides and weights, and you’ll see improved recovery as well as improved performances.

Week #1                       
Monday - OFF                
Tuesday - Elliptical 20 mins - Weight session 30 mins 
Wednesday - 40 min run, aerobic
Thursday - Bike 30 mins - Weight session 30 mins
Friday - 30 min run, w/ strides 2x20 seconds, with 60 sec recoveries  
Saturday - 30 mins - tempo run 10 mins  
Sunday - 1 hour run, long aerobic

Week #2 - Increasing volume
Monday - OFF                
Tuesday - Elliptical 25 mins - Weight session 30 mins 
Wednesday - 50 min run, aerobic
Thursday - Bike 45 mins - Weight session 30 mins
Friday - 35 min run, w/ strides 3x20 seconds with 60 sec recoveries
Saturday - 40 mins - tempo run 15 mins 
Sunday - 70 min run, long aerobic

Week #3 - Increasing volume
Monday - OFF                
Tuesday - Elliptical 30 mins - Weight session 30 mins 
Wednesday - 60 min run, aerobic
Thursday - Bike 1 hour - Weight session 30 mins
Friday - 40 min run, w/ strides 4x20 seconds with 60 sec recoveries
Saturday - 45 mins - tempo run 15 mins 
Sunday - 80 min run, long aerobic

Week #4 - Recovery week
Monday - OFF                
Tuesday - Elliptical 30 mins - Weight session 30 mins 
Wednesday - 45 min run, aerobic
Thursday - Bike 45 mins - Weight session 30 mins
Friday - 40 min run, w/ strides 4x20 seconds with 60 sec recoveries
Saturday - 1 hour run, aerobic
Sunday - OFF
           

Jim Vance is a USAT Level 2 Certified Coach for TrainingBible Coaching, and a professional triathlete. His run PR’s include a 4:09 mile and 2:54 marathon at the 2006 Ironman Florida. Questions or comments can be sent to jvance@trainingbible.com.