WHAT ARE THE BENEFITS OF CROSS-TRAINING?

Overall, cross-training makes you a well-rounded running machine by building strength and endurance and minimizing weak spots where injuries or imbalances can develop.

“The majority of running-related injuries are tied to overuse. Most overuse injuries can be prevented or at least prevented from returning,” explains Steve Stonehouse, certified Run Coach and Director of Education for Stride Fitness. “If you’re a beginning runner who hasn’t yet developed strength and flexibility, you can get big benefits from endurance cross-training,” explains Stonehouse.

“Your ankles, knees, and lower back aren’t used to the repetitive impact of running, so you can use cross-training to improve endurance without beating up your most vulnerable joints, muscles, and connective tissues.”

WHY RUNNERS NEED TO CROSS-TRAIN

#1 Helps Prevent Injury

Running involves repeating the same motion, usually in one direction, thousands of times. Naturally, this leads to imbalances in our kinetic chains. One muscle tightens, another weakens, and the next thing you know, your runner’s knee flares up.

Cross-training allows runners to address those imbalances. It can also help prevent injury by strengthening muscles and supporting ligaments and tendons. 

#2: Improves Running Economy and Accelerates Recovery

Stronger legs, hamstrings, quads, calves, and glutes, combined with proper running form, make runners more efficient. Full-body strength training will also help you maintain good running form in longer events like marathons and ultramarathons.

Light cross-training activities like cycling or the elliptical can improve muscle blood flow, thereby accelerating recovery time between runs—think of them as active recovery days.

#3: Allows You To Target Specific Deficiencies

Cross-training allows runners to train in specific fitness areas without adding unnecessary miles. For example, a runner who wants to work on cardiovascular fitness could do an elliptical session or go swimming.

#4: Prevents Burn-Out and Over-Training

Many runners will run miles and miles on end, day after day. However, doing the same thing over and over will work only those specific running muscles, which could lead to overuse injuries, overtraining syndrome, and mental burnout.

Cross-training—whether it’s yoga or even a round of golf with some friends—can not only give you a break from running but also provide a needed mental-state change that can promote recovery.

#5: Makes You Multi-Purpose

What good is being able to run 100 kilometres if you can’t even do a couple of pull-ups or push-ups?

In my experience, people with consistently happy and healthy running careers know the value of being multi-disciplined. Having some athletic range—whether it’s to play football, know your way around the gym, play with your kids, or go mountain biking with friends—is a life skill.

Best Cross-Training Activities 

There is no one-size-fits-all cross-training exercise for runners. Remember that every activity has its pros and cons, which can benefit or hinder your running performance.

Runners should choose a low-impact exercise that complements their running and preferably includes some strengthening work.

Cross-training activities can include strength training, swimming, aqua jogging, cycling, yoga and pilates, elliptical, walking/hiking and golf.

Strength training is one of the best forms of cross-training for runners as it targets explicitly the areas neglected or weakened by running and boosts those leg muscles in a way that regular running doesn’t (more akin to hill running, perhaps).

What type of strength training is most effective? Simply put, weightlifting. Focus on lifting heavier weights that target your legs, lower body, and core, and you’ll soon notice improvements in your running performance.

Activities to Avoid

Some activities can be harmful to runners because they involve quick lateral movements that increase the risk of injury. 

“Runners may want to think twice about exercises that require fast movements with a lot of change in direction, such as tennis, basketball, soccer, or downhill skiing,” explains Todd Buckingham, lead exercise physiologist at Mary Free Bed Hospital, Michigan. “Because a runner is used to moving in one plane of motion (forward), adding these activities to a runner’s repertoire too quickly could result in injury.”

Incorporating Cross-Training into your schedule

Generally, I like to recommend two strength-training sessions per week, plus another cross-training session – yoga or swimming being good options. When in the throes of a high-mileage training plan, we’d maybe dial this back to one or two cross-training sessions a week, to keep you strong and injury-free without pushing you too hard.

“More advanced runners can use cross-training to replace recovery runs,” explains Stonehouse. “This becomes their active recovery between crucial running workouts like speedwork, tempo runs, and long runs.”

The Dos Of Cross-Training

• “Do incorporate cross training regardless of whether you are a novice or experienced runner,” says Buckingham.
• Do keep your cross-training easy when it’s a recovery cross-training session or after a challenging running workout. 
• Do warm up and cool down before a cross-training session as you would before a run.
• Do choose the type of cross-training you enjoy that fits the purpose of what you need on that day, whether focusing on endurance, strength, flexibility, or something else, advises Stonehouse.

The Don’ts of Cross-Training

• Don’t do too many new types of cross-training too soon. Doing so could result in injury, says Buckingham.
• Don’t treat a cross-training workout as something you just have to ‘get through.’ 
• Don’t skip your run to do a cross-training session. 
• Don’t let cross-training distract you from your running goal. “Sometimes we can add so many ‘other’ things that the additional volume is just too great,” warns Stonehouse. This can put you at risk for burnout.

This article has been edited for length and reprinted with permission from www.marathonhandbook.com

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IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

Running at high altitudes (over 5,000 feet above sea level) is common practice among elite athletes. However, running at high altitude isn’t just for the pros. Runners of all abilities can benefit from some time spent above sea level.

The benefits of running at high altitude

While altitude training may seem daunting, several studies indicate that—with proper precautions—you can stay safe, have fun, and become a better runner.

Increased oxygen flow to muscles
According to Dr. Ben Levine at the University of Texas Southwestern Medical Centre, in high-altitude environments, you take in less oxygen with each breath compared to lower altitudes. This pushes your body to make more red blood cells to deliver oxygen to hard-working muscles.

When you return to lower altitude or sea level, your body keeps those extra blood cells, giving your performance a natural “boost.”

Increased aerobic capacity
A 2020 study found that after an 11-day training program at high altitude, a group of runners observed a 13.6 per cent increase in their VO2 max.

Similar to the way altitude training impacts oxygen flow to your muscles, the increased blood cell count allows your body to take in more oxygen with each breath, which could boost your performance at lower altitudes.

As always, it’s important to listen to your body. Talk to your doctor and come up with a plan before you set off on your adventure. And learn the signs of altitude sickness so you can take action if you become sick.

Signs of Altitude Sickness

• Dizziness
• Fatigue or loss of energy
• Chest tightness
• Severe headache, nausea or vomiting
• Coordination problems

If you or anyone with you experiences these symptoms, seek medical assistance immediately.

How to Simulate Altitude Training

It’s hard to beat a mountain getaway, but between the demands of our day-to-day lives and travel time, training at elevation isn’t an option for everyone.

Thankfully, there are some high-tech and easy-to-find options that will allow your body to reap the benefits of altitude training, without the plane ride.

Altitude training classes
Enjoy the benefits of altitude training with the company of friends in an altitude training class. Specialized facilities are designed to decrease the percentage of oxygen available in the room, simulating the air at high altitudes.

Interval hill training
Intervals and hills? Hear us out.

Whether you find a hill in your area or amp up the elevation on your treadmill, running uphill followed by a walk back down (or a walking recovery at zero elevation) can do wonders for your cardiovascular health and improve your endurance.

The best part about interval training is that you can change the difficulty level. If you are just getting into running, take a shorter running interval and longer recovery. As your endurance improves, adjust to longer running intervals with shorter recovery to challenge your body. If you want to add some extra spice to your workout, take on steeper hills as you improve.

Try breathing exercises
There are a variety of breathing exercises for runners; one of the most common is called square breathing.

Square breathing focuses on aligning your stride and breath. Beginners should try inhaling for two strides then exhaling for two strides. As you get more comfortable with the rhythm, try moving up to three or four strides.

If you feel confident, take your square breathing to the next level by inhaling for two strides, holding for two strides, exhaling for two, then holding for two.

Breathing exercises can help you focus during hard workouts, and they can even reduce the work of breathing and minimize fatigue during runs.

Tips for running at high altitude

Before you embark on your high-altitude running adventure, here are four tips to help you stay safe and enjoy this new chapter of your run:

1. Take your time. Allow yourself to ease into your new training conditions. Take plenty of time (about two weeks) to adjust to the new altitude. Consider beginning with long walks and working up to a run when you first arrive at altitude to prevent overexertion.
2. Slow your pace. Keep a close eye on your pace and listen to your body. Start out running slower than you normally would at lower altitudes until you get a feel for the impact that high-altitude training has on your body.
3. Stay hydrated. Drink plenty of water to fuel your body as it adjusts to a new altitude. This will help you adapt faster and recover better. As always, pair your hydration with nutritious meals to provide your body with everything it needs to run its best.
4. Dress in layers. It gets chilly up there in the mountains. Layers are your friend as you warm up (pun intended) to a new altitude.

Whether you take a trip to the mountains or create your own altitude training at home, there are plenty of benefits to be had from running at high altitude. Maintain safe practices and build a plan so you can get the most out of your altitude training experience. 

This article was edited for length and reprinted with permission from Brooks Running – brooksrunning.com/en_ca.

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IMPACT Magazine Summer Outdoor Travel Issue 2025 featuring Shanda Hill, a Canadian Ultra Triathlete who is redefining the sport. Run on some epic trails in our own backyard or join a run club. Eat your way for Mental Clarity, fueling while travelling, seasonal eating and some kitchen must haves. Become strong and fit in only 20 minutes a day, and enjoy some tasty drinks guilt free and so much more.

Before lacing up, prioritize safety:

Assess the Conditions

• Footing: Icy sidewalks and snowy trails can be treacherous. Specialty gear like microspikes or snowshoes is great but heavy and can change your stride. So, let’s think of it as ‘Is it safe for me to go run outside without slipping and sliding in my running shoes?’. Stick to routes where standard running shoes will suffice.
• Temperature: Everyone’s skin is different, so know your limits. We all have a threshold temperature at which our skin freezes. If frostbite is a risk, it may not be worth running.

Bearing these two things in mind, I got to thinking about the joys of running in really cold winter weather when I was out for a run one time. It was sunny, windy, -18C (felt like -27C; learn about wet and dry bulb temperature to understand why it feels colder). I had an awesome run and stayed warm for about 80 minutes before the weather got the better of me. I had no set time to run, so I ran by feel, for enjoyment, and probably could have stayed out longer, but it just wasn’t necessary. And for this first time in a long time, it wasn’t my hands or feet that got the better or me, but my tushie!

My Recommendations

• Start Warm

Forget the myth that you should feel cold/cool for the first 5-10 minutes of your run. What bollocks! Just like warming up for a race I put on a layer I had every intention of shedding once I felt too hot, which I did about 9 minutes in. I believe this kept my hands and feet warm through my entire run. I ended up dropping off my heavy mittens on this run. I equate it to my core starting and staying warm, and I only ended up needing lighter gloves. My hands came home toasty warm!

• Take a Bathroom Break 

Just before putting your running shoe on, go to the bathroom again. A ski racing coach once told me – if you need to pee, you’ll get cold faster. Whether or not the science backs this up, it’s advice I follow religiously.

• Wear Full Coverage Undies

I believe most men run in some sort of underwear that holds their ‘junk’ in place, and usually it comes with full butt coverage as well. Ladies – I recommend wearing a granny panty. Something thick and comfortable will provide extra warmth for your cheeks. Trust me, you’ll thank yourself later. And pro tip – always pull your undies up first post-bathroom. There’s nothing worse than wrinkly clothes in your neither-regions. 

• Keep Those Extremities Warm

I think I have a circulation issue, which means my fingers and toes get rather cold, rather quickly. Liken it back to my alpine ski days where I often had frostbite on my hands and feet, these have become quite sensitive in the cold.
Hands: I always run with a pair liner gloves and often start with these in my pocket. While I usually get cold hands, they often start clammy. I usually try to take my mitts on and off to dry my hands and not soak my mittens but inevitably they get wet. The warm wet goes to cold wet very quickly. That liner layer is your buffer. If you know you have a really long run planned, you can also consider stashing an extra pair of liners in your pocket.
Feet: It’s all about the right socks. Good wool socks, not the cheapies, but really good wool socks are magic. I have awesome wool socks that I used back when I was a cyclist. Since I wear them relatively infrequently and they have lasted a very long time. I come back to them every winter knowing they will keep my feet toasty warm.

• Layers

You can always take a layer off, but if you don’t have the layer on to begin with, there is no way you can add it on!

Top Layer: Invest in windproof vests and jackets. As a runner, vests and windbreakers have become some of my go-to pieces. Blocking the wind from your core is crucial for warmth.

Legs: Don’t neglect wind protection here, either. I goofed with this step on one of my runs and it’s why I had to head home. I only had two layers on the bottom, three if you include my granny panties, but none of these had any wind block to them. Lesson learned, find a pair of pants to block the wind and keep your quads and butt warm! I often layer a pair of tights overtop of crops and compression socks – I find it’s a good way to have some flexibility in the layers.

Head: On really cold days I will wear a headband underneath a toque (a beanie for my American friends!). This not only adds a layer to prevent brain freeze, but it’s usually much easier to wash a headband compared to a toque (the pom-pom doesn’t usually take the washing machine kindly!).

The Joy of Winter Running

If you have never run just after a snowstorm or in the dead of winter, I highly recommend it. Go to your nearest park. One, you will probably have the park to yourself, but secondly, the silence is deafening. It is different than a summer sunrise, it’s beautiful in a way that is unique to each of us. Winter running offers a unique beauty you won’t find in any other season. Even if winter running really isn’t for you, I highly recommend driving to your nearest park and just standing to witness the awesomeness in simplicity.

None of this is to say that stuff does or doesn’t work, but the attention these methods receive can lead athletes and coaches to change their approach on a whim. So how do you know whether a training method is worth trying or not? The Lindy Effect is the philosophical antidote to this.

What Is the Lindy Effect?
The Lindy Effect is a concept that suggests the life expectancy of non-perishable things, like ideas, technologies, or cultural phenomena, increases with age. The idea boils down to the sentiment that the longer something has been around, the longer it’s likely to continue. It’s a heuristic rather than a hard rule commonly called the “rule of thumb.”

This graph represents the Lindy Effect, showing the probability of survival of an idea, technology, or training method increasing over time. Don’t misunderstand this as dismissing anything new—everything old was once new. Instead, see it as the accumulation of stress over time reducing the fragility of ideas.

Inspired by the Lindy Effect, let’s look at some of the oldest training methods out there.

Mihály Iglói Method
Iglói was a distinguished runner in the 1930s before becoming a coach earning multiple Hungarian championship titles. He competed in the 1500 metres at the 1936 Summer Olympics in Berlin, but failed to advance past the heats. In 1950, Iglói became the coach of Honvéd Budapest, the Hungarian army club, where he significantly enhanced the performance of his athletes.

Iglói’s training methodology focused primarily on intervals. The forum on LetsRun.com from 20 years ago has many contributors who were (or at least claim to be) coached by Iglói. They describe a system of short intervals and a lack of planning. The workouts depended on how the athlete felt on a given day, where they were in their training cycle, and their particular event.

“I was coached by Mihály Iglói for about 20 months (1965-66). The majority of my training was either on the grass infield of a 440-yard track or on an extension of that oval that was about 660 yards long. I was interested in marathon training. I did sets of repetitions from 100 yards through to 1000 yards. The pace on any given day could be a mix [of] anything from easy to very hard. As the seasons changed and as the athlete’s shape came up, the intensity and mix changed. All workouts were tailor-made for the individual athlete. It was complex.”

“He would give you one set at a time, and you never knew how much more you were doing that day. He set your workout as you went along based on how you reacted to each part of the workout. He had an uncanny knack of knowing how you felt and how much you could do.”
The pillars of the Iglói Method included:

Interval Training: Frequent, short intervals with varying paces.

Adaptability: Adjusted intensity based on the athlete’s condition and recovery.

Focus on Technique: Encouraged maintaining good form throughout intervals.

While the specific method of running intervals almost exclusively is not common, aspects of his method are practised by world-class coaches today. For example, Dan Lorang (coach of Anne Haug, Jan Frodeno, and Performance Director at World Tour team Bora Red Bull) puts a lot of emphasis on technique during the early phase of his athlete’s training cycle and adaptability is usually preferred over a rigid plan.

Arthur Lydiard Method
Lydiard guided New Zealand through a golden era in world track and field during the 1960s, sending Murray Halberg, Peter Snell, and Barry Magee to the podium at the 1960 Summer Olympics in Rome.

Under Lydiard’s mentorship, Snell secured double gold at the 1964 Summer Olympics in Tokyo. Prominent athletes later coached by him or influenced by his methods included Rod Dixon, John Walker, Dick Quax, and Dick Tayler. Unlike Iglói, Lydiard had no notable achievements in elite running, with a marathon PB of “only” 2 hours and 54 minutes.

Lydiard pioneered periodized training with the philosophy of base training, hills, anaerobic, sharpening, and tapering very similar to the base, build, peak, and taper phases built into many training platforms today.

Lydiard believed in extremely high volume during the base phase, insisting runners did 100 miles per week and 22-mile long runs on hilly terrain.

Base Training (long, slow distance): Emphasised high mileage at low intensities to build aerobic capacity.

Periodization: Structured training into phases (base, hill training, anaerobic, tapering).

Pace Judging: Encouraged athletes to learn to judge their pace accurately.

Many aspects of Lydiard’s system are still practised today, but the primary surviving idea is periodization. Many coaches saw how Lydiard’s athletes would always be in their best shape at the competition.

These are just two of running’s great philosophers, but the fact that their methods are so familiar to us demonstrates the Lindy Effect: the longer an idea has survived, the more likely it is to survive further.

Endurance sport is an industry that’s fragile to fads. Coaches must resist completely changing their philosophies and instead focus on what works. That’s not to say they should resist all new ideas, but only implement these in areas where the risk of departing the tried-and-tested ideas is worth the reward. 

This article has been edited for length and reprinted with permission by TrainingPeaks – www.trainingpeaks.com

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Read This Story in Our 2024 Fall Fitness Issue
IMPACT Magazine Fall Fitness Issue 2024 featuring Canadian figure skating icon Elladj Baldé, Paralympic shot putter Greg Stewart, Indigenous rights trail running Anita Cardinal. Adventure travel with some amazing winter getaways, strengthen your back and hips, find the art of joyful movement, Inclusivity in the fitness industry and so much more!

I could name hundreds of fantastic acquaintances who have enriched my life over the last 19 years, most of whom would have remained unknown to me had we not connected over this common thing we love. I have friends in their late 80s and early 20s. I run with people of all colours and religions and once belonged to a club in Dubai that boasted members with 40+ languages. Occasionally, I get to move with some of my favourite humans, who happen to be adaptive athletes.

Running shorts and long runs are the great equalizer, and humanity is at its finest when we share a common goal.

“I love being part of the race environment and challenging myself just the way that the runners do. I’m able to focus on what
I can still do,” Andrea Lytle Peet tells me.

I met Peet in February 2023 at Running USA, an industry conference, when she was awarded an emerging leader scholarship. She had just celebrated living with ALS for 10 years. Yes. Celebrated! She continues to defy odds after being diagnosed in 2014. Also known as Lou Gehrig’s disease, most people don’t make it to the five-year mark. But in the past decade, Peet has participated in 56 marathons on her three-wheel tricycle, wrote a book, made a documentary and inspired many a community with her story in the time since her diagnosis. But not every race has welcomed her to the start line.

“I understand when races say no because of narrow trails with two-way traffic, off-road sections, curbs, or other terrain issues,
but I hope that more races will start from a place of inclusion—as in, how can we accommodate this participant?” she says.
“I know it’s a little extra legwork, but it means so much to have the experience of reclaiming my identity as an athlete.”

In recent years, there have been notable strides in improving accessibility from neighbourhood five-kilometre runs to the Majors, but as an industry insider, I believe we have a long way to go.

Routes are only as accessible as the cities we reside in and unfortunately neither are designed, or modified, to accommodate different needs. This would include ensuring that routes are wheelchair accessible, providing ample space for guide runners and in some cases, service animals, and making sure that aid stations are equipped to assist participants with disabilities.

Organizers are increasingly aware of the need for accessible facilities and providing training for volunteers to assist participants with special needs.

After a year of consultation, Calgary Marathon recently launched resources for adaptive athletes, and included a drop down in the registration page for participants to self-identify if they would benefit from additional resources like sign language at the start or connection to a guide. It’s a work in progress and we are adding to it as we learn more.

“I don’t bother signing up before I have the thumbs up,” Chris Koch explains, “I don’t want to go through the embarrassment of being told it’s not okay to participate.”

Koch has participated in 17 marathons on four continents since 2016 using his longboard which is his primary mobility, because he was born without arms and legs. Despite his willingness to educate and work with organizers, he’s been turned down a lot. “It’s been various levels of trying to convince race directors of my abilities,” he says.

Koch always starts with the back of the pack, wears brightly coloured clothing, stays wide on uphill and downhill and says the toughest part for him has been that a lot of races finish on grass, It’s good resistance training but after a marathon pushing in the soft grass is a bit of a challenge.”

It’s these types of special considerations race organizers have a difficult time accommodating—even after we become aware of them. We rely on participants to behave in a specific and largely uniform way to execute a safe event at a high level. It’s difficult to make an exception and find resources to support them—and we don’t want to over promise on something we aren’t sure we can deliver. But many of us are trying.

“I am just there for my medal and my own personal achievement,” says Koch. “It doesn’t impact the other participants who are trying to BQ [Boston Qualifier] and has no [negative] impact on other runners.”

Increasing the visibility of athletes with disabilities normalizes their presence and inspires others. Highlighting stories like Koch racing around the globe and Peet’s achievement of 50 marathons in 50 states is incredibly empowering to others.

“If I can do some of these big races, my hope is other people with disabilities are inspired and see it as something they can do,” says Koch, who has raised over $50,000 for a variety of charities through his participation.

Big races like the New York Marathon. Both were accepted through the special accommodation program and are in training for one of the world’s largest races, that takes place on November 3rd.

Despite advancements, there is room for growth and these are some of the ways Run Calgary is working to make our events more inclusive: comprehensive training including understanding different types of disabilities and how to assist effectively; conducting accessibility audits to identify areas needing improvement; acting on feedback from participants with disabilities, and inclusive design when launching new events.

Creating accessible and inclusive events is about fostering a culture of respect, equality, and celebration. Let’s strive to ensure that every individual, regardless of their abilities, can take their place at the starting line and cross it with pride.

“I just want to feel like the athlete that I am, racing to the best of my abilities,” says Peet. 

Photography – Dave Holland / Signe Clayton Photography

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Read This Story in Our 2024 Fall Fitness Issue
IMPACT Magazine Fall Fitness Issue 2024 featuring Canadian figure skating icon Elladj Baldé, Paralympic shot putter Greg Stewart, Indigenous rights trail running Anita Cardinal. Adventure travel with some amazing winter getaways, strengthen your back and hips, find the art of joyful movement, Inclusivity in the fitness industry and so much more!

New scientific research suggests that fading at the end of a marathon or ultramarathon is better thought of as a weakness on a new dimension of fitness: resilience. Resilience represents your body’s ability to resist deterioration in fitness over the course of a long race.

Resilience as a new dimension of running fitness

Traditionally, physiologists quantified fitness for the marathon and other long races using three key metrics: VO2max, lactate threshold, and running economy. The combined effects of these three dimensions of fitness were first highlighted in a 1991 paper by Michael Joyner, a doctor and physiologist at the Mayo Clinic.

Joyner was interested in the fastest possible marathon achievable by a human. He recognized that the product (in the literal, mathematical sense) of VO2max, lactate threshold, and running economy gave an estimate of the fastest aerobically sustainable pace that a runner could achieve.

After poring over data on elite runners, he identified the highest recorded values for all three of these dimensions of fitness. Combining them into a “best possible athlete,” he came up with a prediction of 1:57:58—quite a bold take, given that the world record was only 2:06:50 at that time.

Years later, these same dimensions of fitness served a key role in the physiology testing done as part of Nike’s Breaking2 Project. Testing done at the University of Exeter, U.K. and the Nike Sport Research Laboratory, Oregon—as published in the Journal of Applied Physiology in 2021—revealed something astonishing: many of the 16 athletes had better lab values than Joyner’s 1991 predictions.

Updating the “best possible athlete” prediction with data from the 16 Breaking2 athletes gave an astonishing marathon prediction of 1:55:05. While one of these athletes (Eliud Kipchoge) did end up running 1:59:40 at the Ineos 1:59 Challenge, the suggestion that nearly five more minutes were left on the table seems implausible—something must be missing in the traditional model of fitness.

In 2023, Andrew Jones, a professor at the University of Exeter, U.K. published a paper proposing a new, “fourth dimension” of fitness.

Jones, who was the lead author on the Breaking2 paper, noted that endurance athletes differ from one another not just in VO2max, lactate threshold, and running economy, but also in their ability to resist the deterioration in these three components of fitness over time.

It is this fourth dimension of fitness—resilience—that determines whether you can finish a marathon strong or whether you stagger through the final miles.

Why fitness deteriorates in long races
All three traditional components of fitness (VO2max, lactate threshold, and running economy) likely deteriorate over the course of a marathon, but the strongest evidence to date points to deteriorating running economy as perhaps the biggest culprit.

A remarkable 1991 study had 10 runners complete a marathon on an indoor track—twice—to study how running economy deteriorated over time. The average runner’s economy deteriorated by five per cent, but individual responses were quite variable: some lost barely any economy, while others lost up to 10 per cent—enough to turn a 4:00 kilometre into a 4:30!

There are a few explanations why running economy deteriorates. First, muscle damage: long, continuous runs cause muscle fibres to rupture, and clearly a damaged muscle will struggle to produce the same amount of force. The effects of muscle damage are particularly bad when running downhill: just 30 minutes of downhill running can damage running economy by four to seven per cent, which explains why marathons with a downhill start, like Boston, are so notorious for being difficult in the final miles.

Another contributor is glycogen depletion, both in muscles as a whole and at key junctions within muscle fibres. As glycogen gets depleted, especially at these key fibre junctions, you need to recruit more muscle fibres just to produce the same amount of force, which drives up the metabolic cost of running.

The third is central fatigue: a gradual inhibition of your brain’s ability to send signals to your muscles. The precise mechanisms behind central fatigue are still a mystery, but, according to a 2007 study published in Experimental Physiology, it seems to be rooted in your brain’s perception of the local environment within your working muscles. Again, greater central fatigue means more fibre recruitment to maintain the same speed, which hampers running economy.

Training to boost resilience
What kind of training interventions actually boost resilience? Hard data is lacking, but we can use the root causes of resilience for guidance. To condition your muscles to resist damage, you can use long runs through large, rolling hills.

For delaying glycogen depletion, aggressive fueling with at least 60 grams per hour of carbohydrates will help, as will doing long, fast workouts at speeds within 10 per cent of marathon pace—slower speeds rely more heavily on fat and won’t tax your glycogen stores enough.

Long, fast workouts are also helpful for resisting central fatigue: progressively exposing your body to more running at race-specific speeds should help stave off central fatigue, even if these exact causes of central fatigue remain a mystery.

With these kinds of targeted interventions, you can go from struggling in the final stages of long races to having plenty left in the tank for a strong finish. 

Re-printed with permission from John J. Davis: https://runningwritings.com/news.

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IMPACT Magazine Fall Fitness Issue 2024 featuring Canadian figure skating icon Elladj Baldé, Paralympic shot putter Greg Stewart, Indigenous rights trail running Anita Cardinal. Adventure travel with some amazing winter getaways, strengthen your back and hips, find the art of joyful movement, Inclusivity in the fitness industry and so much more!

Meditation typically emphasizes focused breathing, heightened awareness and taking in the present moment. Similarly, running can be more than just a cardiovascular workout—it can be an opportunity to connect with your body and surroundings mindfully.

How to Meditate While Running
Meditating while running requires some practice, but these steps can help get you started.

Focus on Your Breath
Just like traditional meditation, mindful running encourages paying attention to your breath. Concentrate on the rhythm of your breathing as you run. Inhale and exhale deeply, syncing them with your steps. This conscious breathing can help anchor your attention to the present.

Become Aware of Your Body
Tune into the sensations in your body as you run. Feel the ground beneath your feet, the movement of your muscles and the rhythm of your stride. Heightened awareness can create a sense of connection between your body and mind, fostering a meditative state.

Let Go of Distractions
In mindful running, the goal is to let go of external distractions and focus on the act of running itself. Releasing distractions can be a powerful way to find mental clarity as you navigate the workout.

Engage Your Senses
Bring your attention to your surroundings. Notice the sights, sounds and smells around you. Engaging your senses in this way can enhance your overall experience and contribute to a more mindful and immersive run.

Benefits of Mindful Running
Adding meditation to your runs benefits your physical health and brings a range of mental and emotional benefits, including:

Reducing Stress and Anxiety
Studies have associated meditative exercise with stress reduction. By combining the physical benefits of running with the mental benefits of meditation, you may experience a notable decrease in your stress and anxiety levels.

Improving Focus and Coordination
Practicing mindfulness while running can enhance your ability to stay focused and present. This heightened concentration may extend beyond your workout, positively impacting daily tasks and activities.

Enhancing Your Mind-Body Connection
Mindful running created a stronger connection between your mind and body. Being present in the moment and listening to your body’s signals may reduce the risk of injury and improve your well-being.

Integrating meditation and running offers a unique approach to fitness and mental well-being. Whether you’ve been running for years or are new to the sport, consider incorporating mindfulness into your runs to experience the holistic benefits of both.

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But First, Health
The first thing you’ll need to do is get healthy. You cannot outrun a cold/flu/covid, so don’t try. Let yourself take the time needed to rest and recover, so you can get back to your best training self. It’s better to take a few days off than to prolong the illness, and, in turn, disrupt more of your training. And if you’re experiencing shortness of breath, fatigue or a deep cough, these are all signs that you’re decidedly not ready to return.

Cold Buster: Allicin

Allicin is the phytonutrient found within garlic that has antiviral, antibacterial, antifungal and antiprotozoal activity. So go ahead, add another clove to dinner.

Testing Ground
It can be challenging to know when you’re really ready to return to your usual training schedule after illness, but putting a few tests in place can help you decide. First, make an honest assessment of how you feel. If you’re at all on the fence or feeling guilty for taking a few days off, you might not yet be fully prepared to run. If you are indeed feeling up to it, then test yourself by running for 10 minutes. If your symptoms get worse, stop. If you start feeling energized, you’re probably okay to continue. This does not mean you should jump right into a long run or full workout. Instead, do up to 30 minutes easy as a test. Be sure to monitor how you feel after the fact, to see if symptoms worsen after or if you have trouble recovering. It may mean you need a little more time off.

Easy Does It
Once you have passed this test, do not jump back into your regular training schedule. The first few runs should be shorter and easier than normal as you are still in recovery mode. The time off was worth nothing if you come back too aggressively and go backwards, so resist the urge. Lastly, as tempting as it may be, do not try to make up for the lost training by doing extra. Overtraining is dangerous, even when fully healthy. Move forward from where you are, and your fitness will come back faster than you think. If you work with a coach, discuss with them how to best alter your training plan to effectively get back into peak condition.

Whole Health

In addition to having a solid approach to getting back on the road, it’s equally important to put some deeper focus on sleep, hydration and nutrition. Here are some tips to get healthy as quickly as possible.

Don’t skimp on nutrition
You may be tempted to eat less when taking time off, or you may not have the same appetite as when fully healthy. The truth is, your body needs adequate nutrition to get back to optimal health. Incorporate foods that are naturally hydrating and full of nutrients that help with illness such as vitamin C and zinc. Try citrus fruits, cruciferous vegetables, lentils and tofu.

Get the best rest possible
Sleeping while sick can be difficult, so take any opportunity you can to get some shut-eye. If you are having trouble sleeping deeply, it may be worthwhile to use a natural sleep aid to make the most out of your nightly rest, but speak to your health care provider before trying any new supplements or medications.

Don’t forget supplements
Speaking of supplements, now is not the time to “forget” to take them. Some over-the-counter supplements that have shown improvements in immune function, resistance to illness and recovery time include vitamin C, vitamin D, and zinc.

Photography by Koray Salih 

You may also like: Injury Prevention Tips

Read This Story in Our 2024 Inspiration Issue
Read about our 2024 Canada’s Top Fitness Trainers – our top 30 from across Canada! How to Hire a Personal Trainer, The Dangers of Overtraining, Return to Running After Illness, Easy Vegan Garlic Noodles and more!

However, winter running does not have to be a miserable experience. If you dress properly and think positively, you can learn to love it. Getting out for a run in the winter, even when you want to stay in, will give you a huge sense of accomplishment and pride. It will force you to get outside your comfort zone and make you a stronger runner. 

Furthermore, it may be easier for you to handle other adversities in life. Let’s look at how you can thrive when running in the winter.

Proper layering

Without a doubt, you need to layer up to feel comfortable running in cold temperatures. However, it’s equally as important not to overdress or you may over-sweat under all those layers. If that happens, your sweat can freeze as you begin removing layers, causing extreme discomfort and heat loss.

• Wear a light, long-sleeve technical, moisture-wicking shirt as your base layer, which is closest to your skin. Avoid wearing cotton as your base layer because it retains moisture if you sweat, which can be pretty uncomfortable.
• Add a mid-layer, which goes on top of your base layer and plays a vital role in keeping you warm, which should be a comfortable fleece jacket.
• The top layer should be light, breathable, windproof and waterproof. Ideally, it has zippers that allow you to vent heat.
• Fleece-lined tights that don’t restrict movement are ideal for your winter run.
• Cover your head and ears so that you don’t lose heat. Wear a moisture-wicking headband if it’s not too cold or a running toque in harsher temperatures. You may also need to wear a breathable, moisture-wicking neck buff.
• Consider investing in high-quality running gloves to help prevent frostbite on the fingers.
• Wear moisture-wicking merino wool socks to keep your feet from getting cold and wet.

Safety considerations

Don’t blend in. When running outside, it’s important to make sure motorists can see you, particularly during these dark, winter months. Bright, reflective clothing, as well as lights will make you stand out and fluorescent yellow or bright red are excellent colours for your top layer.

Go slow. You may need to run slower to avoid slipping on ice. If it’s very icy and you have to do speedwork, it is best to do that indoors on the treadmill while doing your easy runs outside.

Be vigilant and always assume drivers can’t see you. If it’s slippery, a motorist may not be able to stop quickly enough to avoid you.

In order to run on slippery, icy or snowy surfaces, you’ll need some traction aids for your shoes to help prevent falls. Traction aids are spikes that attach to your shoes, and can be purchased at many running stores.

Dealing with Rain

If you live in a more temperate climate, such as the West Coast, winter rain may be more of an issue, creating a different set of challenges. When running in the rain, avoid wearing cotton to prevent chafing. You’ll also want to get some waterproof running shoes and a baseball cap to keep the rain out of your eyes. Your outermost layer should be a light, breathable, water-resistant shell. Avoid wearing a heavy rain jacket because it may cause you to overheat.

Additional running tips

Warming up is important for injury prevention. During your warm-up, start slow and perform some ankle rotations, leg swings, as well as arm, head and trunk rotations.

The way you run in the winter is a little bit different. Your pace may need to be slower to avoid slipping. After your run change into dry, warm clothing as soon as possible. 

Winter runner Simon Ong of Calgary says he enjoys doing his long, slow runs outside in the winter because time goes faster than on a treadmill. However, he does his speed-work inside in the winter to avoid icy surfaces.

With a few changes to your running routine and your wardrobe, you don’t have to avoid running during the long Canadian winter. Instead, embrace it and enjoy the benefits of running year-round, not to mention bragging rights.

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Regardless, it still hurts and anything that alleviates that pain and coddles my aversion to discomfort is a boon to my continued running.

I have found the ticket. Contrast therapy – alternating sauna and cold plunge – is a routine I have been practising for a year now and what began as hype has turned into hope. Individually these recovery modalities have significant and notable effects on my recovery and mood. Both significantly lessen the effects of post-exercise muscle soreness. Not just kind of, but noticeably.

My practise that quickly turned addiction is a four- or five-day-a-week routine now.

Monday through Saturday: a minimum 15 minutes hot (80 C) – four minutes cold (8 C) – 15 minutes hot (80 C) – two minutes cold (8 C).

Sunday: three to five hours running followed immediately by four minutes cold (8 C) – 15 minutes hot (80 C) – four minutes
cold (8 C) – 15 minutes hot (80 C) – two minutes cold (8 C).

The times I use are set to protocols by Dr. Susanna Søberg’s (The Soeberg Institute) research on contrast therapy and Dr. Andrew Huberman (Stanford University School of Medicine) podcasts on the same subject who collectively recommend that 60 minutes of sauna and 11 minutes of cold plunge per week optimizes the benefits of both therapies.

After every plunge for one full minute I stand bare feet firmly planted on the earth, arms open to the heavens, reveling in my good fortune.

Behind the theory
Heat Sauna after a workout can help relax and soothe muscles, as well as increase blood flow. Fifteen or more minutes at 100 C+
causes blood vessels to dilate, improving circulation and nutrient delivery to the muscles. This enhanced blood flow aids in flushing out metabolic waste products, such as the lactic acid that accumulates during exercise lending to muscle soreness. Saunas stimulate the release of endorphins, promoting a sense of relaxation and overall well-being.

Cold Showers or cold-water immersion at temperatures below 15 C provide benefits for exercise recovery, constricting blood vessels, thus reducing inflammation and swelling in the muscles. Cold-water immersion decreases muscle soreness, speeds up recovery time, and improves overall muscle function. The cold water stimulates the release of serotonin, the neurotransmitter responsible for confidence, optimism and invincibility (that last one might be just me!) Also stimulated is the release of norepinephrine responsible for reducing pain and inflammation. Furthermore, cold plunges are associated with decreased oxidative stress and improved immune function.
Using both saunas and cold plunges in combination, known

as contrast therapy, can provide even greater benefits for exercise recovery. Alternating between hot and cold temperatures causes blood vessels to constrict and dilate, flushing out toxins and stimulating circulation. This enhances the efficiency of the lymphatic system, which plays a crucial role in removing waste from the body. Finishing cold is the recommended practise.
The thermogenesis necessary to reheat the body post-cold burns calories, shifts white fat stores to metabolically active brown fat and allows you to bask in the glow of a ridiculous serotonin spike. You feel so good you won’t believe it’s legal. As a bonus, contrast therapy can help regulate body temperature and improve cardiovascular function.

When to sauna and plunge
Sauna at night? Sleep comes fast and lasts long. Sauna in the afternoon? I am mentally sharp but relaxed. Sauna in the morning?
I don’t sauna in the morning, chances are I would just go back to bed!

Cold plunge is a gateway drug. The combined serotonin/noradrenaline dump is staggering. After every plunge for one full minute I stand bare feet firmly planted on the earth, arms open to the heavens, reveling in my good fortune. Know if you are cold plunging at night it is 20 or 30 minutes before you are ready to sleep. As with sauna, post-cold-plunge sleep is deep and meaningful.

Together, the benefits of sauna and cold plunge are greater than the sum of their parts and I have found them to be almost inexplicable in their ability to reduce inflammation, post-exercise soreness and the negative vibe that leads to skipped workouts.

Caveats
If you are lifting weights with muscle growth as a goal, allow at least four hours after lifting to cold plunge. The post-exercise inflammation associated with lifting weights is an integral part of the repair and rebuild process. It’s best not to interrupt that.

Sauna and cold immersion work and like exercise and eating well they work when practised consistently. The regular practise of both or either modality has a significant impact on recovery and continued performance. The occasional practise is good but does not deliver the lasting benefits of a regular practise. Just like a once-a-week run, it’s a great buzz but little effect on aerobic capacity.

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Read This Story in Our 2023 Fall Fitness & Food Issue
Featuring this year’s winners of the Amazing Race Canada, Ty Smith and Kat Kastner on our cover. Inside our latest issue, you’ll find all the inspiration you need to carry you through the autumn season. From delicious high-protein recipes and how to resist the crunch of potato chips to running through the high peaks of the Colorado Rockies and the latest in nutrition and fitness, these pages are packed with expert knowledge and advice.