How to Incorporate Supplemental Training into Your Running Plan

We all know that, in order to be a better runner, you need to run more. However, a runner is not built by miles alone. In order to be a better runner, you must also become a better athlete. Strength training, yoga/pilates, and cross-training can all be part of your training to improve general athleticism. But just how do you balance those with running? 

Strength Training

Is It Necessary?

Absolutely. Strength training improves your running by preventing injury, increasing force output, and building fatigue-resistant muscles. The benefits of strength training extend beyond running: bone health, increased muscle mass as you age, and reduction of pain. 

How to Incorporate: 

You do not need to follow a split strength training routine or spend hours per day at the gym. One to two sessions of weight lifting plus one to two sessions of core/injury prevention work will yield tremendous gains. Weight lifting sessions will be approximately 30-60 minutes in length; injury prevention sessions only 10-20 minutes. However, if you are short on time, even 15-20 minutes of lifting weights will improve your running. 

Unless your schedule dictates otherwise, avoid lifting on the day before a quality workout (intervals, tempo, and in some cases long runs). Weight lifting will temporarily decrease muscle function; you do not want sore legs hindering your track workout. 

Ideally, lift on the same day as your quality workout, after the run. This approach is especially ideal if your training plan includes two quality sessions. Otherwise, you can lift any other day (except before your quality session).

If you are new to lifting or deliberately increasing your load, you may temporarily opt to scale back the intensity and/or volume of your running. 

Yoga/Pilates

Is It Necessary?

Yoga and Pilates are not necessary for performance. However, they certainly can enhance both your running and your overall well-being. Both emphasize breathing, mindfulness, and mobility. Runners tend to stress their bodies heavily and too much stress can hinder recovery. If you are in a heavy training cycle, experiencing a stressful time, or simply want to have better mental health, yoga and Pilates should be part of your training routine. 

How to Incorporate: 

If you are training at a high intensity or high volume (and that includes strength training), then opt for gentler routines. If you are using Pilates or yoga as strength training, opt for a more challenging routine. 

The frequency depends upon the approach. If you are doing gentle yoga for mind-body benefits, you can do it as often as daily if your schedule permits. Higher intensity yoga and Pilates are best done two to four times per week. 

Cross-Training

Is It Necessary? 

Cross-training is not necessary, yet many runners benefit from it. If you are injury-prone, cross-training on the elliptical, bike, or other equipment allows you to develop your aerobic fitness with less impact. Some high mileage runners, however, may not need cross-training for aerobic training. 

For injured athletes, cross-training maintains running fitness (and mental health). Even if your injury restricts many activities, most runners can swim or pool run during an injury. 

Cross-training can be fun and unstructured, though. If you enjoy cycling or walking, you can make it part of your routine even if if you do not need it from a training perspective. 

How to Incorporate: 

How often you cross-train will depend on your reason for using it. For someone running three to four days per week, you may supplement with one to three days of cross-training (allowing one complete rest day). Higher mileage runners may cross-train less often at once or twice per week.  If you are including hard workouts in your running, stick to an easy to moderate intensity for cross-training. If most of your runs are easy, then you can cross-train at a higher intensity. 

For injured runners, cross-training is best done at the same frequency and duration as your runs during a normal base-building or maintenance phase. 

Walks can be done daily, even on rest days. For optimal use of walks, time them after runs to encourage recovery. Walks can be as long or as short as desired; even 10 minutes promotes healthy circulation. 

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How often do you cross-train, do yoga/Pilates, or strength train?