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| Arbogast: Training with "event specificity" means that we get better at an athletic activity by working on that activity, and in all cases possible, a majority of the skill, strength and endurance work in running should come from the activity of running itself. However, when situations preclude training in running, as in the case of an injury, cross training is vastly superior to inactivity. |
| The two most common cross-training activities for rehabilitation of an injury and continued cardiovascular development are swimming and biking. Each has its advantages, but each has a common disadvantage: the lack of conditioning of the major muscle groups associated with the running action. Consequently, a hybrid swimming activity has now taken center stage in rehab and cardio supplementation -- running with a flotation vest. Vests are available through virtually any physical therapy office, and all that is necessary is a pool of sufficient depth to prevent the feet from touching. Advantages of running with a vest include unweighting of the major joints, applied resistance as the arms and legs move through water and more specific use of the running-related musculature. As increased blood flow accelerates healing, this exercise also has a therapeutic value. Runs of differing intensities can be simulated, from power runs at a steady state to interval-type work run through a full range of motion. |
| Swimming with a kickboard can also be useful in simulating harder cardiovascular workouts. These can be structured very similar to harder fartleks, ladder-type speedwork and step-down runs of increasing intensity. Kickboards are especially helpful with hip-related injuries. |
| Biking is certainly a viable option with many distance runners using either stationary or traditional bikes to supplement training. Interval workouts and steady-state runs are also easy with the advent of bike computers which aid in determining speed and distance. The liability of biking is that it is impossible to completely unload the weight-bearing structure of the body, so those who have difficulties in those areas are unable to use this method. However, top aerobic intensities are easier to hit and maintain in biking than in any other form of cross training. |
| All three of these major types of cross training offer benefits when used as a rehab or supplementation to a normal running program. Even those who only experience minor but chronic leg soreness after sustained runs could benefit from pool or bike work and those with major injuries can limit the amount of loss in a muscular and cardiovascular sense by giving a concerted effort in cross training. |