Maximize your running potential with cross-training

When preparing to run a race, it's essential to train correctly to reduce injury, increase your running efficiency and improve your endurance. One of the best things you can do to prepare for race day is cross-train.

Cross-training uses a variety of exercises to enhance your overall performance and resilience against injury. The goal is to build up your entire body by stressing it in multiple ways.

Here are a few techniques that, when part of a cross-training routine, will help you prepare for your race:

Long, slow distance training

One to two times a week, go for a long run at a slow speed based on time and for a long distance based on miles. This training helps your body adapt to the stress of the race. Long, slow distance training strengthens bones, ligaments and tendons, which will support your body while running. In addition, long, slow distance training promotes endurance and increases your body's ability to transport oxygen more efficiently. The key to successful training is finding the right balance of mileage and duration for your body.

Pace running

Commit several of your weekly training days to run at the pace you plan for race day. This may change as your overall pace increases. Pace running is essential to your training regimen because it mimics what you'll be doing on race day.

Interval training

Interval training focuses on short bursts of vigorous exercise. During a 30-minute run, sprint for one to two minutes every five minutes. Do this about three to five times during the run. This method contributes to improving blood vessel flexibility, as well as increasing your aerobic threshold and VO2 max, which is the maximum volume of oxygen your body can absorb and use during exercise. You also can use interval training with other forms of cardio that don't focus on your legs but give you the same benefits.

Other forms of cardio

Running is a high-impact exercise, which means that your legs and body are taking a beating when you regularly run on hard surfaces. Try switching up your routine by using bikes, elliptical machines and swimming pools for additional cardio training.

These other forms of exercise help improve strength and endurance while reducing the high-impact stress on your body. You can use long, steady-state cardio for aerobic development, as well as interval training to build up your system. Choose your favorite form of cardio or try several types. Reducing repetitive impact on your legs can help cut your injury risk and get you to race day.

Strength training

Although cross-training for running mostly is an aerobic activity, strength training also is a valuable component. Building lower-body muscles can help you run on inclines, declines and over rough terrain. Upper body strength enables you to maintain good running form, especially toward the end of a long run when your stamina is low. Exercises such as hex bar deadlifts, squats or leg presses also improve bone health by stressing them without the impact.

Incorporate cross-training into your plans and you'll notice positive results, from reducing injury risk to boosting your performance. If you have questions about your training regimen or potential injuries, consult an athletic trainer or sports medicine specialist.

By Mayo Clinic Health System staff