Dasher, Dancer, Injury-Prancer? Reindeer know: smart training keeps you on the run.
The siren song of cross-training. Picture yourself swimming like a mermaid or cycling like a superhero. All to evade the clutches of that dreaded foe: the running injury. But before you empty your bank account on a triathlon bike and a lifetime supply of swim caps, hold your horses (or perhaps, your goggles)! Because Myth No. 7 – Cross-training reduces your risk of injury – might not be the injury-proof armour commonly touted.
The Myth
Cross-training, such as swimming or cycling, is a great way for runners to reduce their risk of injury.
According to one of the most popular international running magazines, if you ask runners the benefits of cross-training, over 80% of them will cite injury prevention as their number 1. The belief is supported by the magazine with an argument around non-impact activities, with a recommendation that runners should undertake walking, cycling or swimming. These are said to not only reduce the risk of running related injuries but have a secondary benefit of preventing osteoarthritis of the knee (please see Myth No. 1). A double whammy! Sounds great, but what does the science actually tell us…
The Reality
Multiple systematic reviews over the past 8 years (looking at well over 400 studies) conclude that there is no protective effect of non-impact cross-training activities, such as walking, cycling or swimming on running related injuries.
That’s nice and simple, but there’s more…
There are studies that suggest that participation in sports without axial pressure (e.g swimming and cycling) may actually increase running related injuries.
Furthermore, the incidence of a particular class of hip injury in runners is more prevalent in those who cycle regularly as part of their cross-training.
So that bike session may not be as beneficial as you thought…
The Verdict
Cross-training can be a great way to stay active, improve overall fitness, and add variety to your routine. But don’t treat it as a magic shield against running injuries. And if you are looking to cross-train purely as an adjunct to your run training, the time would probably be better spent on plyometrics and specific targeted strength exercises.
So, ditch the pressure to become a multi-sport master. Remember, happy and healthy miles, not the number of activities you juggle, are the true mark of a successful runner.
Bonus Tip
It is estimate that up to 80% of running related injuries are a result of training error and inappropriate volume changes. TrainAsONE, your friendly AI running coach is designed to significantly reduce such errors and consequently achieve minimal risk of injury. If you have not already, go grab a free account now.
Stay tuned for another dose of myth-busting goodness tomorrow, and remember, running knowledge is the best kind of holiday gift! So don’t forget to share.
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