Cross-training has worked very well for me over the years- as big running miles never did !! Some of my favourites... (not necessarily because of injury...) My long run was replaced with a long bike (anything up to 130 miles). Stationary bike in the gym- resistance on full- out of the saddle- and grind for an hour. Powermill/ Stair climbing- (no hands allowed!) fabulous for replicating efforts of HARD runs- put on a pace that's a bit toasty- and hold for as long as possible... If you get to the hour- up the speed next time- and so on... :D Of course intensity and what you choose will depend on any injury you may have...
Enjoyed the video.Reminds me of marathoner Joan Benoit Samuelson, who was injured and had surgery 18 days before the US trials for the 1984 Olympics. She rehabilitated in bed for a while, exercising with only a hand-crank wheel contraption. She later turned to a couple of other cross training methods but basically did little to no running for weeks before the Olympics. Fitness must have been maintained because she went on to make the US team and then win the first women's Gold Medal in the marathon.
Thank you so much, Allie! I’ve been cross training 1/2 rowing 1/2 biking (and some swimming) for the past month due to a hip injury and I was really worried I was losing fitness. This tips are definitely helpful!
I truly believe you can maintain a lot of fitness through cross training, especially aerobic fitness. It's hard to maintain the neuromuscular adaptations that come with running every day, but I find that utilizing more running-esque modes of cross training (e.g. aqua jogging and elliptical) helps maintain some of that.
@@allie_ostrander I agree, I’ll definitely be integrating more aqua jogging into my routine. I find the elliptical irritates my hip but aqua jogging feels good! Thank you. 💗
Great tips , having an injury can be a good excuse to find new ways to keep fit. My favorite was bike touring . I could do 100 - 120 miles a day for 1 or 2 months and tour Europe or wherever at the same time.
I feel like I spend more time cross training then actually running anymore. I seriously am injured right now from tripping over a literal pebble and spraying my ankle. I wasn’t even running 🤦♀️
Another option for when you cross train is getting that aerobic exercise in by cross training at the same heart rate as you would do your run. So let's say you do an easy run at 130-140 for 45 minutes so that's what you should me aiming for in terms of duration and heart rate in cross training
59 in a month. Cross train on a 44lb down hill mtb that I converted into an enduro/all mountain rig. I ride the same trails and fire road, climbing the local 1,200' peak, that I run on. I ride very aggressively, and have an absolute blast. When I first started riding those trails I was shocked at how hard and aerobic it was, compared to flogging the same trails in Vibram FiveFingers. I quickly discovered that I could blow myself up aerobically, recover on the next break in the trail where it wasn't so steep, and then blow myself up again. It didn't take but a couple weeks to start noticing a big difference in my trail running/hill climbing ability. It's made a huge difference running in the Grand Canyon.
Another cross training discipline I like is hiking. Light weight hiking boots are still heavier than running shoes so every step is weight lifting, sort of. Hiking up trails causes you to lift your legs and you can easily be about for 2-3 hours depending upon the trail. Yesterday I hiked from Sunrise to Mt. Fremont lookout on Mt. Rainier. A good workout!
Thanks for all the information, great video. Elliptical is my favorite cross train but I did like the bit on the aqua jogging I'm going to try that. Thanks again.
Great advice Allie. Also to prevent injuries I really feel that soft surface running for 75% of the training runs is essential. Even for Marathon training a runner can do 1-2 sessions a week on the Track, 1-2 sessions a week on Soccer Fields or a Golf Course and 1-2 sessions a week on trails. The only key workout for pavement is the long run because the body has to learn how to run mechanically efficient on pavement with out pounding the body too much. Runners who do most of their training on asphalt or concrete will at some point get injured, especially if they are running in the 70-100+ miles per week range. Best regards.
@@allie_ostrander Allie, also I feel that running in grass helps with the ankle flex as well, as you have to work harder on the push off phase of the stride and then when you are on a smooth surface the strength gained allows you to go faster. Also strengthening the foot muscles running on grass is great, even just a mile or so. Best regards.......
Yep I'm the same on the bike it's harder to get hr up than running is I think it's the movement pattern I'm not use to and muscle groups arnt developed like they are for running. Mate feels same with elliptical but I've always xtrained cycling while I'm back running to help with my running to get extra low aerobic fitness since I can't run more than 70k a week
Very useful vid thanks Allie. Presumably what type of cross training you do is specific to the injury? Ive just injured my IT band and heard that cycling can agrevate it, so would you recommend a particular type of cross training? I dont have access to a pool unfortunately
Have to LOL at you saying you ran reasonably well on your “low” mileage. You qualified for nationals and ran a great race there. But keep working and we are looking forward to what is next.
Curious has the rebounder trampoline worked for any runners as good cross training? I might try it out because 1. Low impact and 2. Looks like a fun way to get some more cardio. Just not sure if too much muscle work. I like my cross training to be less muscle work as I save that for workouts and hills.
do you ever do any weight lifting training? I am a student physio and have been reading up on endurance athletes doing weight lifting- high reps low weight with great results from injury prevention point of view. just wondering if it is or has ever been a part of your training? ps. love the dog 🐕❤
Those are upper level workouts cor elite. Most need to do much less. The goal is to keep a lesser level to return is easier. Equal time cross vs running would be an about ride. Maybe 125 heart rate.
Obviously it's entirely up to the individual to decide how much cross training and at what intensity they want to do while injured. This is what I recommend for maximum fitness maintenance and the quickest comeback to peak fitness.
how did you come up with that formula? is it something you created or something a physio advised? i'm nursing an achilles injury and trying to decide if it's scar tissue from an old fall, achilles tendinitis or achilles rupture. aghhh! send me prayers guys :)
Sending positive thoughts your way! The formula is based off of advice from coaches and trainers throughout the years as well as my own personal experience!
Any tips for how to not strain adductors or hip flexors when doing a lot of cross training? That happens to me every time I am injured and needing to cross train more frequently.
I would say to just integrate some strength training and rehab exercises into your routine, switch up the types of cross training you are doing, and make sure to work on mobility and foam rolling!
Thanks Allie. This really helped a lot. I like the miles multiplied by ten to get the minutes you should cross train rule.
It's always a beautiful day when your video comes out!
I think it’s amazing how you can run like that. The long distance and hold that pace then pour it on towards the end of the race.
Cross-training has worked very well for me over the years- as big running miles never did !!
Some of my favourites... (not necessarily because of injury...)
My long run was replaced with a long bike (anything up to 130 miles).
Stationary bike in the gym- resistance on full- out of the saddle- and grind for an hour.
Powermill/ Stair climbing- (no hands allowed!) fabulous for replicating efforts of HARD runs- put on a pace that's a bit toasty- and hold for as long as possible... If you get to the hour- up the speed next time- and so on... :D
Of course intensity and what you choose will depend on any injury you may have...
The cross-training advice is pretty good, but that playlist is S-Tier.
Enjoyed the video.Reminds me of marathoner Joan Benoit Samuelson, who was injured and had surgery 18 days before the US trials for the 1984 Olympics. She rehabilitated in bed for a while, exercising with only a hand-crank wheel contraption. She later turned to a couple of other cross training methods but basically did little to no running for weeks before the Olympics. Fitness must have been maintained because she went on to make the US team and then win the first women's Gold Medal in the marathon.
Thank you so much, Allie! I’ve been cross training 1/2 rowing 1/2 biking (and some swimming) for the past month due to a hip injury and I was really worried I was losing fitness. This tips are definitely helpful!
I truly believe you can maintain a lot of fitness through cross training, especially aerobic fitness. It's hard to maintain the neuromuscular adaptations that come with running every day, but I find that utilizing more running-esque modes of cross training (e.g. aqua jogging and elliptical) helps maintain some of that.
@@allie_ostrander I agree, I’ll definitely be integrating more aqua jogging into my routine. I find the elliptical irritates my hip but aqua jogging feels good! Thank you. 💗
Great tips , having an injury can be a good excuse to find new ways to keep fit.
My favorite was bike touring . I could do 100 - 120 miles a day for 1 or 2 months and tour Europe or wherever at the same time.
touring Europe on a bike sounds like the ideal way to cope with injury
I feel like I spend more time cross training then actually running anymore. I seriously am injured right now from tripping over a literal pebble and spraying my ankle. I wasn’t even running 🤦♀️
I feel you. That is so rough, and cross training DOES NOT compare to running.
I hope you get better
What's a literal pebble?
@@ohcrikey9560a literal pebble🫢
Another option for when you cross train is getting that aerobic exercise in by cross training at the same heart rate as you would do your run. So let's say you do an easy run at 130-140 for 45 minutes so that's what you should me aiming for in terms of duration and heart rate in cross training
59 in a month. Cross train on a 44lb down hill mtb that I converted into an enduro/all mountain rig. I ride the same trails and fire road, climbing the local 1,200' peak, that I run on. I ride very aggressively, and have an absolute blast. When I first started riding those trails I was shocked at how hard and aerobic it was, compared to flogging the same trails in Vibram FiveFingers. I quickly discovered that I could blow myself up aerobically, recover on the next break in the trail where it wasn't so steep, and then blow myself up again. It didn't take but a couple weeks to start noticing a big difference in my trail running/hill climbing ability. It's made a huge difference running in the Grand Canyon.
Awesome! This is a save for later video for sure. So much great info!
Glad you enjoyed it!
My cross training go-to is Dance Dance Revolution. Aerobic activity with some extra fun (until you get to the harder songs)
I've gotta get on that. Sounds like it might crack the top 3 best modes of cross training.
Allie I'm proud of you and I loved your reset vlogs because you are amazing productive
Super helpful. Especially for a dude with a healing stress fracture. The arc trainer is my new best friend lol. Thanks!
arc trainer is the GOAT of xt!
I’ve watched this video months ago when non-injured, and now I’m injured and rewatching 😢
This is fantastic! You really are a cross training pro! And it is a beautiful day here now :)
I feel so much more confident about cross-training now, thank you!!! Also, crying because you're not running is literally me right now lol.
Another cross training discipline I like is hiking. Light weight hiking boots are still heavier than running shoes so every step is weight lifting, sort of. Hiking up trails causes you to lift your legs and you can easily be about for 2-3 hours depending upon the trail. Yesterday I hiked from Sunrise to Mt. Fremont lookout on Mt. Rainier. A good workout!
I love hiking! This one is definitely more of a coming back into running form of cross training since there is some impact. But hiking is great!
This was very useful information. I have always wondered how much I should be doing.
Thanks for all the information, great video. Elliptical is my favorite cross train but I did like the bit on the aqua jogging I'm going to try that. Thanks again.
Yes, aqua jogging is a surprisingly good way to get the heart rate up!
Great advice Allie. Also to prevent injuries I really feel that soft surface running for 75% of the training runs is essential. Even for Marathon training a runner can do 1-2 sessions a week on the Track, 1-2 sessions a week on Soccer Fields or a Golf Course and 1-2 sessions a week on trails. The only key workout for pavement is the long run because the body has to learn how to run mechanically efficient on pavement with out pounding the body too much. Runners who do most of their training on asphalt or concrete will at some point get injured, especially if they are running in the 70-100+ miles per week range. Best regards.
Soft surface running is great, especially because trails and track are so much fun :)
@@allie_ostrander Allie, also I feel that running in grass helps with the ankle flex as well, as you have to work harder on the push off phase of the stride and then when you are on a smooth surface the strength gained allows you to go faster. Also strengthening the foot muscles running on grass is great, even just a mile or so. Best regards.......
Very encouraging! Thanks!
Add more waterparks to your playlist. You won’t be let down!
Wisdom. I didn't know about doing 10 minutes of xt for every mile scheduled running. Thanks!
It's a good rule of thumb!
This was super helpful
Glad you found it helpful!
Yep I'm the same on the bike it's harder to get hr up than running is I think it's the movement pattern I'm not use to and muscle groups arnt developed like they are for running. Mate feels same with elliptical but I've always xtrained cycling while I'm back running to help with my running to get extra low aerobic fitness since I can't run more than 70k a week
Katelyn Tuohy shares that her go to cross training type is the bike to keep her heart rate up
I’m loving the aqua jogging. I thought you were joking when you wouldn’t get in initially because of the algae😃
Definitely not a joke. Algae touching my legs is the worst feeling in the world.
Yes I hate things touching my legs when I’m in the water. It would have kinda been funny for me though if you HAD been aquaprocrastinating😃
Thank you
Very useful vid thanks Allie. Presumably what type of cross training you do is specific to the injury? Ive just injured my IT band and heard that cycling can agrevate it, so would you recommend a particular type of cross training? I dont have access to a pool unfortunately
Have to LOL at you saying you ran reasonably well on your “low” mileage. You qualified for nationals and ran a great race there. But keep working and we are looking forward to what is next.
Haha, crying because you miss running👍
thank you for laughing at my joke (;
Curious has the rebounder trampoline worked for any runners as good cross training? I might try it out because 1. Low impact and 2. Looks like a fun way to get some more cardio. Just not sure if too much muscle work. I like my cross training to be less muscle work as I save that for workouts and hills.
do you ever do any weight lifting training? I am a student physio and have been reading up on endurance athletes doing weight lifting- high reps low weight with great results from injury prevention point of view. just wondering if it is or has ever been a part of your training? ps. love the dog 🐕❤
Yes, I've done quite a bit!
I'd only do it in a pool. I'd be scared something would grab me from underneath😂😂
That is an entirely reasonable fear. I just like to live on the edge ;)
Those are upper level workouts cor elite. Most need to do much less. The goal is to keep a lesser level to return is easier. Equal time cross vs running would be an about ride. Maybe 125 heart rate.
Obviously it's entirely up to the individual to decide how much cross training and at what intensity they want to do while injured. This is what I recommend for maximum fitness maintenance and the quickest comeback to peak fitness.
You are motivating and fun.
how did you come up with that formula? is it something you created or something a physio advised? i'm nursing an achilles injury and trying to decide if it's scar tissue from an old fall, achilles tendinitis or achilles rupture. aghhh! send me prayers guys :)
Sending positive thoughts your way! The formula is based off of advice from coaches and trainers throughout the years as well as my own personal experience!
Thanks for the video. Question - how did the Halo headphones work with your watch in the water? Did the connection drop at all?
They struggled to connect through the water, so I looped my watch around my swimsuit strap and then it worked perfectly.
How to deal w injuries and reasoning behind it. Thx.
Any tips for how to not strain adductors or hip flexors when doing a lot of cross training? That happens to me every time I am injured and needing to cross train more frequently.
I would say to just integrate some strength training and rehab exercises into your routine, switch up the types of cross training you are doing, and make sure to work on mobility and foam rolling!
Didn't the sign on the dock say No Swimming? Isn't Aqua jogging swimming?
The dock says no swimming, but everyone swims lol
It is harder, to get your pulse up on a stationary bike in my opinion. I really feel you here.
Thanks for the informations, tho!
how do i make my butt hurt less on the bike???
Are you sponsored by Haylou? I didn't see a ALLIOOOOOO code/url
Does any of the cross training match up to your degree?
my degree in college was exercise science, so I would say yes!