At Andune, we have always understood that running is about more than just walking one foot in front of the other; it is about strength, discipline, and progress. However, we also understand that experience has proven that completing mile after mile is not the only way to be a better runner. Our performance improvements were achieved when we finally started incorporating cross-training into our training plans as part of our routine. We once believed that more runs meant more speed and more endurance, so who would need a jogger bike or swim in a lake? But suddenly, we were integrating different workouts into our week and realized this was the component we didn't know we needed.
Why Runners are More than Just Runners?
Runners put their bodies through the same muscle patterns over and over again. This builds strength, but it can also create limitations physically and mentally. Runners experience so much stiffness, inflexibility, and burnout just from the repetitive strain of running alone. Cross-training - whether biking, swimming, yoga, or strength training - allows the body to work differently, to maintain balance and recover better. After we started adding these workouts, we were able to be more adaptive and maintain, as opposed to just improving our endurance or speed, and we saw an overall improvement!
Finding Strength and Stability
Cross-training has enormous advantages, and one is developing strength in ways that running is not able to engage.
For example, strength training creates stability in the hips and core - the most important elements for sustaining good running form through long distances. We have seen evidence that doing weight workouts combined with agility drills enhances power during sprinting, lessening the impact of overuse strain. This improved power and increased stability mean a better quality of stride that withstands tough runs.
Getting the Right Gear
Cross-training is not just about the workout, but also about having the right gear. For men, having the proper men’s cross training shoes is crucial. Shoes with stability and flexibility are essential. When we made the switch from regular running shoes to cross-training shoes for the gym, circuits, and multidirectional movement, we noticed a huge difference!
We also occasionally use barefoot-style training as a component in our program. When we use barefoot shoes in a controlled structure, we are strengthening small muscles in the foot, enhancing our balance, and improving our connection to the ground. While barefoot shoes are not right for everything we do, they can support our training when done exceptionally well.
Avoiding overuse injuries
Shin splints, IT band irritation, tendon irritation, and various other overuse injuries are common in runners. Cross-training can help avoid overuse injuries or at least provide a rest from some of the muscles and joints needed for running, while maintaining cardiac, pulmonary, and cardiovascular gains. Swimming or cycling, for example, still stress the heart and lungs, but less so on the muscles associated with running, e.g., the hip flexors. For us, this balance has played an important role in maintaining consistency during training and preventing long periods of injury.
Mental Motivation to Train
Everyone knows that running is repetitive and boring. Cross-training offers a way to spice things up and promote excitement in workouts. On the days when we exchange a run for a swim or high-intensity circuit, we return to running refreshed. The mental refresh is worth the price of admission. Even switching to different footwear, e.g., men's cross training shoes, or switching up by a session in barefoot shoes, liven things up.
Introducing Andune
At Andune, movement is everything - natural movement, purposeful movement, and empowering movement. And we are not just making shoes, but tools for performance. Our purpose is to support you no matter what you are doing - running, sprinting, jumping, lifting, etc.! Whether you are training to hit a personal best, suffering through a workout, or trying new ways to train, our designs tie together function, comfort, and style.
Our men's cross training shoes are designed to be multi-functional - they provide the stability needed for strength work, the grip needed for agility training, and the cushioning needed for cardio. If you are looking for a more natural design, our barefoot shoes will improve your posture and strengthen your feet, will allow you to connect with the ground, and will fit into any cross-training program.
How to Include Cross-Training in Your Routine?
If you're just starting cross-training, be mindful of just adding one or two extra non-running sessions to your week. The possibilities with cross-training are immense, so you can use cardio-based movements like rowing or cycling, and incorporate strength-based movements for the core, glutes, and legs, too. Depending on what your week looks like, yoga or Pilates can be used as wonderful recovery methods, helping to provide flexibility and mobility. It is also important to point out - when cross-training, wear the appropriate footwear for the activity you'll be doing. Your running shoes are not going to be ideal for all workouts.
Final Thoughts
Cross-training has changed the way we look at running. With cross-training, we've switched things up and become stronger, more resilient, and, arguably, more determined to improve our running fitness. Sometimes, to get better at something, you simply have to step back from it for a while.
If you're looking to optimize your training, shop Andune today and find what suits you through every step of your journey.
