The Benefits Of Cross Training For Strength And Endurance | The Nick Bare Podcast 111

TL;DR

Cross training benefits strength and endurance athletes by maintaining fitness, varying repetitive movement, supporting recovery, and reducing exposure to overuse injuries. After a left-foot injury stopped Nick Bare from running for eight weeks, he spent more time cycling and strength training. His experience also shows why athletes should respect recovery and adjust their approach between in-season and off-season goals. Read on for practical insights from The Nick Bare Podcast 111.

Transcript

hello everyone and welcome back to another episode of the podcast today we are talking the benefits of cross training for strength and endurance athletes and what sparked the thought for this episode is that I am currently sidelined from running this is the first time maybe ever that I've ever been sidelined from running I can't run right now becau... Read More

Key Insights

• Cross training can significantly reduce the risk of overuse injuries by incorporating various movement patterns and reducing repetitive strain on the body.
• Rediscovering cycling has provided a new form of endurance training, offering both muscular and cardiovascular benefits without the impact stress of running.
• An in-season training approach requires specificity and less flexibility, while off-season allows for experimentation and addressing weaknesses.
• Cross training expands an athlete's knowledge base, offering insights that can be applied across different sports and training modalities.
• Recovery and rest are crucial post-competition to prevent long-term injuries and maintain mental engagement and passion for training.
• Cycling emerged as a preferred cross training method due to its low impact and high efficiency in building endurance and strength.
• Cross training provides mental benefits by keeping athletes engaged and motivated through varied and less monotonous training routines.
• The transition from one sport to another helps address weaknesses and maintain overall fitness, preventing burnout and overuse injuries.

Questions & Answers

Q: What are the benefits of cross training for strength and endurance athletes?

Cross training can reduce repetitive strain while developing muscular and cardiovascular endurance through different forms of exercise. It also helps athletes maintain fitness during recovery, address weaknesses, and stay mentally engaged with varied training.

Q: Why did Nick Bare start cross training?

Nick Bare incorporated cross training after an injury to his left foot sidelined him from running. Under his doctor's orders, he was not running for eight weeks, so he spent more time cycling and strength training in the gym.

Q: How did Nick Bare injure his left foot and leg?

Bare was hit from behind by a car traveling about 60 miles per hour while he was running in the middle of December. The tire struck his left Achilles and calf, leaving tire marks and road rash from his heel to the bottom of his calf.

Q: Why did Nick Bare's injury become severe enough to stop him from running?

Bare resumed running about 10 days after the collision and returned to marathon preparation, even though he felt deep discomfort and pain. His mileage increased to a planned 71-mile week, and the problem worsened until he could not walk on the leg and it became swollen and discolored.

Q: Why is cycling useful for cross training?

Cycling gave Bare an alternative way to continue endurance training while he could not run. According to the episode's insights, it provides muscular and cardiovascular benefits with less impact stress than running.

Q: How can cross training help reduce overuse injuries?

Running repeatedly loads the feet, ankles, knees, and hips through the same movement pattern. Cross training introduces different movement patterns and reduces repetitive strain associated with problems such as shin splints, runner's knee, tendonitis, and tight hips or hip flexors.

Q: What is the difference between in-season and off-season training?

In-season training is more specific and offers less flexibility because it focuses on a defined performance goal, such as a marathon time. Off-season training allows more experimentation, recovery, and work on weaknesses through different training methods.

Q: What recovery lesson does Nick Bare share from his injury?

Bare says taking only about 10 days off after being hit by the car was not enough, and returning to running so soon now sounded ridiculous to him. His experience emphasizes listening to the body, allowing adequate rest after major trauma or effort, and avoiding a premature return to demanding training.

Summary & Key Takeaways

• Nick Bare discusses the importance of cross training after being sidelined from running due to an injury, emphasizing cycling and strength training. He explores how cross training reduces injury risks and enhances overall athletic performance.

• Bare highlights the mental and physical benefits of cross training, sharing personal insights from his recovery journey. He underscores the importance of balancing in-season and off-season training approaches to maintain health and performance.

• The episode provides a comprehensive look at how cross training can be integrated into an athlete's routine, offering flexibility and diversity in training while preventing overuse injuries and promoting long-term fitness.