The Science Behind Cross Training

Audio Transcript

Coach Michael: Hey Runners Connect fans. Welcome to another episode of the Run to the Top Extra Kick podcast. I’m here to answer a question from Nicole about cross training.

Nicole: When should runners implement cross training into their schedule? Is this something we should do only when injured, or should we supplement our running with it even when we’re healthy? What type of cross training is best?

And one last thing, what are your thoughts on the ElliptiGo? I’ve been considering getting one for a while now. Are they a good cross training tool? Thank you.

Michael: Great question, Nicole, and something that I’m definitely well-versed in. I’ve had myriad injuries throughout my running career and thus, I’ve obviously spent a lot of time cross training.

In addition, I simply enjoy other forms of aerobic activity- biking and hiking and all that. There’s a lot of other things I enjoy.

And I’ve used cross training in a supplemental role as well, replacing running when I’m injured.

From my own experience, cross training has been a little bit rough. I associate it with injury when I think about it, especially when I think about the stationary bike, or aqua jogging, or swimming. I associate it with injury and a bad mood overall.

But it doesn’t have to be this way. Let’s talk about the injury versus supplemental cross training. Both are great ways to use cross training.

We all know that when you’re injured and you can’t run, if, for example, you have a knee issue, you can go get in the pool and get some good cross training sessions in, and still maintain your fitness. It’s not necessarily that you’re going to make huge, massive gains in fitness.

Not that you cannot but it’s just that what the goal is, especially when you’re talking about a relatively short term, maybe two weeks or less injury, you are talking about maintaining fitness, and that’s where cross training can come in handy.

In addition, when we’re talking about supplemental cross training, this is where you add in some cross training like biking, swimming, elliptical, aqua jogging, and several other forms as well.

You are adding a little bit of aerobic activity without the pounding of running, which is incredibly important in terms of staying healthy.

Let’s say you are marathon training, and maybe in the past you’ve run six days a week, and you’ve gotten some injuries and struggled with keeping yourself healthy throughout training.

What if you do four or five days a week running, with a couple of cross training days?

Now you’re having a little less pounding, but you’re still getting some quality aerobic activity in on those other days, and not simply resting.

You still have a rest day in there but you can add in a couple of cross training days.

When we talk about the best type, I don’t like to get into the best type of cross training too much. First, I will talk about the scientific side of it.

Biking and elliptical are typically known to get your heart rate up to running levels.

If you’re running very hard, your heart rate gets quite high. However, when you’re swimming and aqua jogging, or doing anything in the pool, that won’t get your heart rate all that high.

I didn’t believe this until I did it myself. I was swimming hard and I took my heart rate, and it wasn’t all that high. I was shocked because I was so exhausted.

Biking and elliptical are commonly used when injured and to replace running. Swimming and aqua jogging are fantastic as well but they don’t get your heart rate up as much.

From my experience, you’ve got to do what works for you.

What type of cross training can you get through?

This is especially prevalent when you’re injured because everyone knows that when you’re injured, that’s when the motivation takes a dive; that’s when it’s tough to get out the door to go to a cross training session.

You want to get out on your runs, you want to meet up with your groups and run with your friends, and know that you’re making progress towards your target race.

When you’re not able to run, you won’t be able to do all that, so you’re going to be down in the dumps, and not feeling so good about it.

The last thing you want to do is go do some type of cross training that you hate, that you despise, and is no fun.

That’s why in my opinion, you need to find what works for you. What’s going to help you stay motivated when you’re cross training? Which one of those is going to work well?

The differences are so marginal, at least from my experience. Especially if you’re using cross training as supplemental, the differences are not that much.

Let’s say you’re cross training one day a week for 30-60 minutes at a time.

If you bike versus swimming your heart rate will be a little higher for the bike, but we’re talking about 30-60 minutes every week, whereas you’re running maybe four to six times a week. The differences will be marginal.

In addition, swimming has its own benefits. Swimming, aqua jogging, and a lot of that pool movement can help shake out your legs a little bit, and leave you feeling good afterwards.

There are a lot of benefits to everyone , that’s why I’m down to the point where I don’t worry about the nitty gritty.

What do you enjoy? What’s going to help you stay motivated? What kind of cross training can you get done on a consistent basis?

Because even the best cross training is useless if you can’t get it done, and if you’re not getting yourself out of the door to go do it.

You asked about the ElliptiGo.I must say the first time I ever saw an ElliptiGo, and saw someone on it, I thought it looked so goofy.

If you’ve never seen one, the ElliptiGo is essentially a hybrid between a bike and an elliptical.

So, someone is moving like they’re on an elliptical, within the machine, but they’re also moving forward like they’re on a bike.

It almost looks like a big scooter in a way, and then it has the elliptical set-up for your legs. It certainly looks a little bit goofy, and I couldn’t get over that at first. But there’s no doubt that it works.

First off, it makes cross training more fun.

I know a lot of people are cool with the elliptical. They can put on some music, put on those Audible audiobooks, but for me, I find the elliptical and the stationary bike terribly boring.

I get within my own head and I sit there and stare at the timer, whether I’m on the elliptical or the spin bike, and it’s so boring, and it’s tough to go very long.

The ElliptiGo totally eliminates that because it’s like you’re out on a bike ride.

You’re out there moving, more or less. It’s easy to handle, so it eliminates the boredom you might experience when you’re on the elliptical or the stationary bike, by combining the two; combining a real bike and the elliptical of course.

In terms of general effectiveness, the ElliptiGo is an elliptical when it comes down to it.

We know the elliptical works. It has been used so much by so many people, as either a substitute or a supplement to running, that we don’t need to talk about the effectiveness of the elliptical.

That’s essentially what this is. It’s an elliptical in terms of the benefits that you’re getting.

But I will go a little bit more scientific, because I know a lot of people want the proofs. They want to see what it’s all about, and see some studies.

There was a study done on 16 healthy adults aged 18-45 that had been doing some aerobic activities, so it’s not like it was their first time doing any sort of aerobic activity.

In addition, they were experienced with using the elliptical, so it’s not like they were hopping on this thing with no idea how to do it.

From here, I will quote for you the data hounds because I don’t want to mess this up.

Each subject participated in three, 15-20-minute practice sessions on the ElliptiGo before completing a graded maximal exercise test on a treadmill, and a 30-minute exercise session on the ElliptiGo.

During the graded exercise test, the research team measured expired air and metabolic responses, in addition to recording each participant’s ratings of perceived exertion at the end of each stage of the test, using the Borg’s 6-20 scale.

During the 30-minute exercise session, which was only conducted after researchers deemed the participant proficient on the machine, heart rate was recorded each minute along with VO2, as the subject exercised at a self-selected pace.

Session RPE which is a rate of perceived exertion, was also recorded.

What they were looking for was for the elliptical to be within what you would call, fitness standards, on several fronts.

You’re talking about heart rate, percentage of heart rate max, VO2, percentage of VO2 max, calories burned, and that RPE; that rate of perceived exertion.

The results were a perfect match all around. What that means is that the results were within what is commonly accepted as normally accepted limits for aerobic activities.

That means the ElliptiGo matches up very well with the commonly accepted stuff; the elliptical, the bike, and all that.

Now we have the science. We know that there are several other studies on the ElliptiGo as well. I wanted to quote one to give people an idea of what’s been going on.

The science is there, but more importantly, a lot of people have used it. I’ve already seen a lot of people use it and from everyone’s experience, it’s been very good.

I think the ElliptiGo is definitely a great option, and if it makes it more fun for you, if it makes you more likely to get out there and do it, then it’s well worth it because that’s ultimately what’s most important with this whole cross training question.

You have to do what works for you, do what you enjoy, whatever will get you out the door and get your cross-training in.

Finally, let me thank our sponsors.

A question here, do you cross train with head phones in? I know I sure do.

You want to make those cross-training sessions go by a little bit faster? Try Audible. Audible has an incredible selection of audiobooks, both running and non-running related.

I can do a run without headphones, but cross training can get quite dull and I really need some music or a podcast.

But an audiobook, that’s a nice touch. Podcasts like this one help spice things up, but it’s hard to beat a good book when you’re either running, logging that mile after mile, or just sitting there on the stationary bike.

That’s why I decided to give Audible a try. It’s got a ton of great running and non-running related books to keep your mind of the timer on the stationary bike, and expose you to some new insights on training, nutrition, and the mental side of running.

I’m currently listening to a great book, and it makes those cross-training sessions fly by. Audible has a free 30-day trial to test it out and see if it’s for you.

Check out Audible’s extensive running selection, and start your free 30-day trial at runnersconnect.net/audible.

Thanks for tuning in Runners Connect fans, enjoy your run today.