How Cross-Training Made Me A Better Runner

I was out of the running game for 1.5 years because I was injured. I had running taken from me.

Can you relate?

After letting my piriformis and quad strain injury sink in, I started my journey rehabbing my body back to health. I began with the guidance from the DPT at equinox Rockefeller center, placing a heavy focus on dynamic movement prep before doing any physical activity whatsoever and mobility work for starters.

I learned how to properly strengthen my runner's muscles and all of my muscles in a structured and systematic way. I worked with other trainers to develop a program that focused on improving conditioning without physically running.

Yes! It's possible for you too!

Cross-Training Workouts

Workout Routine #1

• 3 sets of glute bridges with ankle weights on (12 reps per each leg, 30-60 seconds of rest between each set)

• 12 Resistance bands hip adduction & hip abduction reps (3 threes, 30-60 seconds of rest between each set)

• 12 Resistance bands leg extension & leg curl reps (3 threes, 30-60 seconds of rest between each set)

• Romanian Deadlifts (Barefoot). Yes! It’s better to do them barefoot, believe it or not!

• Farmer Carries for 2 Minutes holding two 16kg kettlebells while walking around the gym (with 30 seconds of rest between 3 sets)

• Metabolic Conditioning: Versa Climber for 30-minutes, alternating for 60-seconds at a high intensity followed by 60-seconds at a slower intensity for the entire 30 minutes. This machine is excellent for getting conditioning cardio work done without running by eliminating any high-impact activity on your feet.

This routine placed a focus on my lower body and core strength as well as my cardiovascular fitness. I performed this 3x/week. On two other days, I completed 30 minutes of mobility work and drills on the TRX for core strength and overall balance, coordination, and stability coupled with BOXING on the heavy bag for starters. More to come on boxing training in my next storyboard! Just a heads up!

These workout routines over time and with consistency helped me strengthen energy systems and muscle groups in ways that running never could and never will be able to!

It was a game-changer for me.

The Benefits of Cross-Training Workouts

If you're experiencing a setback, there are ways to combat it through self-discovering, through different methods to build your fitness, and regain your mental toughness. TRAIN SMART, and you will be your strongest RUNNER! And remember to tap into your resources, ask questions, work with others, collaborate! You are not alone! We work better TOGETHER!

This time in my life was when I allowed myself to be open-minded and discovered a love for cross-training. I realized its importance when I eventually was able to match my marathon PR running the NYC Marathon in 2019 with not so much running involved to do it! But much more came before diving into that.

The foundation for my coaching philosophy evolved during these 1.5 years, and while it was happening, I didn't even know it.

Huge shout-out to all of the DPTs and skilled trainers I had the opportunity to work with during this unforgettable time in my life. You know who you are, and you are BEYOND amazing! Thank you.

If it weren't for this setback, I wouldn't have the strength I have today, the physique I have today, the ability to truly understand how to prevent an injury before it gets THIS bad. Now, it's my turn to pay what I learned over the past several years to help you avoid running injuries, too, while also learning how to include cross-training into your workout routine. Cross-training compliments your running.

If you haven't already, please read my work on how to improve your running form and how to achieve a new PR.

Please note that although I am a runner and a professional running coach, I do not know your body better than you do. You know it best. If something doesn't feel right while trying out any of the above movements, please stop.

Good luck!