If you have been doing a specific type of exercise this summer, it may be time to integrate complementary activities into your training program. Although you may not be interested in doing a triathlon, the three activities, running, cycling and swimming, make for excellent cross-training exercises. Cross-training refers to different aerobic activities that provide essentially the same cardiovascular conditioning benefits. However, performing three different endurance exercises reduces the risk of both physiological and psychological problems, namely overuse injuries and boredom.
While running and cycling both involve the leg muscles, running emphasizes the rear thigh (hamstring) muscles, whereas cycling emphasizes the front thigh (quadricep) muscles. Also, running requires weight-bearing exercise from a standing posture, whereas cycling requires weight-supported exercise from a sitting position. These activities are therefore highly compatible and complementary from a muscle-use perspective.
Swimming involves both the upper body and legs, but the majority of propulsive power is produced by the chest, back and arm muscles. Unlike running and cycling, swimming is performed from a horizontal body position and in a fluid medium. Swimming and cycling eliminate the landing forces and shock absorption associated with running, which further enhances their value as cross-training activities.
I recommend three cross-training sessions a week for beginning exercisers and as many as six cross-training sessions a week for more advanced exercisers. For example, a sensible beginning fitness program may feature cycling on Mondays, swimming on Wednesdays, and running on Fridays. A more advanced cross-training schedule may include cycling on Mondays and Thursdays, swimming on Tuesdays and Fridays, and running on Wednesdays and Saturdays.
Even though cross-training reduces the risk of overuse injuries, I recommend some specific strategies for further enhancing exercise safety.
Running tips
To reduce shock to the feet, legs and lower back, run on softer surfaces, such as wooded paths, stone dust jogging paths, athletic fields or composition tracks. Also, invest in well-designed running shoes that fit properly (loose in the toe and snug in the heel) and provide appropriate motion control. Running shoe store personnel can advise you on the best shoe for your foot type.
Try to run during cooler times of day, and in shaded areas whenever possible. Avoid running on the sides of roads and beaches, as these sloped surfaces place uneven stress on feet, legs and hips, which increases injury potential.
Cycling tips
A good bicycle is basically a one-time investment that pays years of health/fitness benefits if used properly and regularly. Most cycle shop owners are experts at selecting the bicycle that best fits your cycling needs and body dimensions. Essential cycling accessories include a well-fitted helmet, water bottle, padded bike shorts, tire pump, spare tubes and (possibly) biking shoes.
