Victoria Gonzales, Asst Track & Field Coach, Georgia State University
Full video on Glazier Drive: The Importance of Cross Training
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WHAT IS CROSS-TRAINING
Cross-training is a strategy that lets athletes use non-running exercises to maintain aerobic capacity and running economy while recovering from injury. Aerobic capacity is the body’s ability to take in and use oxygen for energy; running economy is how efficiently that oxygen is used. Cross-training eases the return to training post-injury, helps prevent future injuries, and supports overall health and performance.
WHY IT MATTERS: THE INJURY TREND
The speaker notes a growing trend of both minor and major injuries among athletes. Citing a study (Pquette and Peele), competitive male runners aged 18–24 can be up to 10 times more likely to develop a running injury, and women are twice as likely as men to be affected. Female athletes face elevated risk for patellofemoral pain, stress fractures/reactions, and hip labrum tears due to:
- Hormonal fluctuations from the menstrual cycle
- Day-to-day strength/hormonal imbalances (especially ages 10–18)
- Differences in bone density and anatomical structure
- Lower baseline hip abductor strength (linked to hip alignment issues/popping)
- Higher hip internal rotation and adduction angles (thigh moving inward more than normal), which stresses hips, knees, ankles, and lower back
BENEFITS OF CROSS-TRAINING
- Reduces injury risk — especially valuable for city-based programs limited to concrete surfaces, since varied, lower-impact movement (bike, elliptical, pool) reduces repetitive stress while still providing aerobic benefit
- Improves overall fitness — engages hip stabilizers, glutes, and core in ways running alone doesn’t; strength training boosts running economy and power
- Maintains fitness during injury — low/no-impact options (cycling, aqua jogging, elliptical, stationary bike) allow athletes to keep training around injuries like stress fractures, tendinitis, or strains, softening the setback compared to full rest
- Improves performance — cross-training methods (cycling, swimming, strength training) can boost VO2 max, running economy, and hip extensor strength, and support peak training without burnout
PERSONAL EXAMPLE
The speaker shares two personal knee surgeries. After the first (torn tissue/synovial sac), they rested completely with no cross-training, gained 15–20 lbs, and found the return to training extremely difficult. After the second (torn meniscus), they cross-trained throughout recovery (gym work on crutches, stretching, upper-body swimming) and had a noticeably easier, faster return to form.
TYPES OF CROSS-TRAINING
The speaker acknowledges not all programs have equal access to facilities and encourages coaches to adapt with what’s available. Low-impact, aerobic-focused options include:
- Elliptical
- Stationary bike
- Swimming / aqua jogging
- Boost treadmill
- SwimEx
- Rowing machine or StairMaster (as alternatives for speed workouts when track/field access is limited