Resources - Injuries

 

 

 

Cross Training

By Jake Kennedy, RPT

There are many benefits to cross training, including:

  • Cross training helps to maintain high levels of fitness and running performance. Its lower impact allows for more "hard days" of exercise each week.

Cross training:

  • Dramatically reduces injury rate.
  • Adds variety to regular program.
  • Strengthens weak links.
  • Allows for training on days you're not running or while recovering from injury.

BIKING

  • Biking strengthens quadriceps which will enhance hill climbs.
  • Standing up on a bike mimics running.
  • Pedaling at high speeds (90 to 120 RPMs) stimulates leg turn-over at five to eight minute miles.
  • Runners who bike exclusively for eight weeks show no decrease in their running performance.

STAIRMASTER

  • Excellent for aerobic conditioning- similar to running motion.
  • Minimizes joint stress.
  • Backward position on Stairmaster could possibly simulate downhill motion.

NORDIC TRACK

  • Bio-mechanics are very similar to running.
  • Current research suggests no decrease in running performance of runners who trained on Nordic Track for six weeks without running.

WET VEST

  • Causes no stress on musculoskeletal system; therefore, provides a higher intensity training session.
  • Creates six to eight times the resistance of running.
  • Runners with stress fractures who run in water for six weeks show no decrease in running time.

ROLLERBLADING

  • Excellent source of quadriceps strengthening.
  • A recent study compared two groups: Group 1 rollerbladed three times per week for 45 minutes at specific intensity. Group 2 ran three times per week for 45 minutes at a similar intensity level. After pre and post treadmill testing, both showed no difference in aerobic capacity.

GLIDE BOARD

  • Aerobic benefits similar to running.
  • Beneficial for quadriceps and buttocks and limits joint stress.
  • Necessary to monitor lower back strain. Those with a history of knee injuries should limit knee bending.

STRENGTH TRAINING EXERCISES

These exercises are recommended to promote and enhance running performance.

  • Quadriceps exercises are extremely beneficial to intercept forces heading for the kneecap and keep the kneecap in groove.
  • Toe taps are helpful in preventing shin splints. Upper body strengthening helps to maintain good posture during running.
  • Abdominal and lower back conditioning exercises are important to reduce the risk of injury to this area.