Cross-training covers any training activity that complements your main sport by enabling you to improve your performance. Whether you are starting out as a runner or cyclist, or competing on the professional circuit, it forms part of a strong fitness routine as it improves biomechanical efficiency and endurance. 

Dr Adrian Rotunno, a Sports and Exercise Medicine Physician on the Virgin Active panel of experts, lists his Top Do’s and Don’ts of Cross Training for sustained fitness and race readiness to factor into your Personal Best (PB) Programme. 

DO…
…make strength training a priority
Strength training is effective for muscle strength, muscle endurance and injury reduction. Approach it in a graduated and controlled manner with an achievable load progression – and consider working with a Personal Trainer to perfect technique to avoid injury.  

…keep cross training in mind when recovering from an injury
If you are recovering from an injury, ask your medical professional and Personal Trainer to identify cross training activities that will safely help you maintain a level of fitness and condition – and at the same time will keep you sane. 

…run if you cycle and cycle if you run
Cycling helps runners by continuing to improve cardiovascular fitness and endurance for longer periods. It builds up improved lactate thresholds (if trained at adequate intensities) whilst the load-bearing nature of running builds up bone strength for cyclists – making the combination good for balanced body conditioning. 

…lean into Yoga and Pilates
Consider adding these cross-training choices to your training. Regular Yoga classes will not only assist with flexibility but will strengthen your muscles including your prime movers which will improve muscular balance, prevent injury and build a stronger support system when cycling or running. Core strength and posture is important, and Pilates combines low-impact flexibility and muscular strength with endurance movements, to bolster core strength and improve posture – plus breathwork adds a brilliant dimension to fitness and mental resilience. 

…get into GRID
Virgin Active’s GRID classes offer a unique combination of high-intensity interval training, functional fitness, and mobility. They are shorter, more intense workouts that will improve cycling and running economy and help you build up strong and stable muscles and joints – but avoid it during heavier training weeks and allow for adequate recovery after this training.

DON’T
…jump into unplanned cross training
Certain activities will benefit cyclists and others will benefit runners but the common ground between them is imperative to develop your programme over time – consult with your Personal Trainer to plan your programme.  

… stop adding swimming to your routine
Swimming is fantastic for runners and cyclists as it provides low-impact cardio and a thorough full-body workout, as the athlete consistently pushes against water resistance. It does not have the repetitive strain inherent in the motions of running and cycling – so just keep swimming.

….overlook the elliptical trainer
Work on the elliptical trainer is recommended due to its very low impact nature while it unlocks the benefits of running. This activity gives you a great all-over body workout from the muscles to the heart and lungs – and it is meditative in its movement. 

…exhaust yourself 
Take care not to make your cross-training routine counterproductive to your main event training. Focus these activities on your end goal and remember that cumulative training is key – protect your performance and ensure you consistently get adequate sleep, training rest and nutrition. 

…take on too many activities
Keep your programme moving right by choosing one or two cross-training activities you like – make them fit-for-purpose for your main running or cycling event.

Cross training should always complement your running or cycling programme as it allows you to engage different muscles. Keep it simple and consider taking your training journey with a coach, particularly if you are building up to an event. 

Click here to sign up today and find your expert Virgin Active Personal Trainer to make the path to your Personal Best performance that much more of a win. 

About the author:
A member of the Virgin Active Panel of Experts, Dr Adrian Rotunno has an MBChB, MSc Sports and Exercise Medicine, BSc Physiotherapy, BPhys Ed and specialises in Sports and Exercise medicine. He is a director and clinician at the Cape Sports Medicine Medical practice based at the Sports Science Institute of South Africa and serves on the Virgin Active Panel of Experts. Apart from his clinical work, Dr Rotunno is the deputy chief physician of UAE Emirates Pro Cycling Team, chief medical officer for the Two Oceans Marathon, head of medical for Cape Town Spurs Football club, and a consultant race doctor for Absa Cape Epic and other sporting events. 

Training for the Sanlam Cape Town Marathon or Virgin Active 947 Ride Joburg? 

Here’s how Virgin Active can support your training programme: 

Cycling and Running 

• Cross-training plan – Free cross-training plan and advice from our Group Training, Nutrition and Sports Science experts. 
• In-club classes and access to 400+ on-demand workouts on the app – This includes two new series for runners and cyclists that you can download here.
• Two free cross-training playlists – These are also free for non-members. Find them on YouTube here.
• Run your first 10km: Get the free training plan here.

Cycling

• Simulation classes – Four 1-hour classes in-club to familiarise you with the Virgin Active 947 Ride Joburg route.
• Training programme – Free 14-week plan developed by our Cycle, Nutrition and Sports Science experts.
• Cycling community – Join outrides from our clubs, stay for a stretch or a coffee – the Virgin Active cyclist community awaits. 

Running

• Time trials and other training runs – Join the Virgin Active Time Trial Tuesdays, Track Thursdays and Long Run Saturdays. 

 

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