You already know that Alan Webb is a great young miler--thanks to the 3:53.43 mile he ran in high school back in 2001, breaking Jim Ryun's 36-year-old record. What you probably don't know is that while Webb works out a lot, he isn't always running. And his unusual workout regimen may represent the future of training for distance runners. "I'd say 50 percent of my training time is spent doing other things," says Webb, whose time of 3:50.85 at the Nike Prefontaine Classic in June was the world's fastest mile at that time in 2004. For Webb those "other things" include strength training, pool running, medicine ball exercises, and dynamic stretching. These nonrunning activities are integral parts of--not supplements to--Webb's training.
Runners have long used cross-training to maintain fitness when recovering from injuries. But it's only recently that elite runners such as Webb have begun to integrate cross-training into their training regimens. These athletes say that cross-training facilitates recovery, reduces injuries, and most importantly, helps them run faster. "You can only run so much," says Webb. "You have to find other creative ways to improve."
And "creative" is the key word. The cross-training workouts elites are adding are more sophisticated than in the past, and they're geared toward producing specific running benefits. Take stretching. While recent research suggests static stretching (think toe touches) does not prevent injuries, many elite runners have added "dynamic flexibility training" to their programs. In dynamic flexibility training, you go through a series of quick movements that mimic the way your muscles and connective tissues stretch while running. The goal is to reduce muscle friction in your running movements and enhance the efficiency of your stride. An example is a move called the leg swing, in which you allow one leg at a time to swing forward and back in an exaggerated leg stride.
To enhance their running, elites are also devoting more of their training time to strengthening their core muscles. But they're not just doing more situps. Michael Fredericson, M.D., assistant professor of medicine at Stanford University and physician for the Nike Farm Team runners, believes that runners need to do more than traditional abdominal crunches to stay strong and injury free. Dr. Fredericson has found that a slight forward tilt of the pelvis may be responsible for a whole list of ailments. So the Nike runners do a progressive sequence of "lumbo-pelvic" stabilization exercises to help them develop the neuromuscular coordination necessary to engage their abs, which helps correct the tilt.
Elite runners of the past rarely used nonimpact forms of cardio training, such as bicycling, to boost their running. Today many pros routinely perform at least one and often several nonimpact cardio workouts every week to help facilitate recovery while improving aerobic fitness. "These workouts allow you to get extra training volume without the leg pounding," says Alberto Salazar, the three-time New York City Marathon winner who coaches several top runners.
Some of Salazar's athletes, including Olympic marathoner Dan Browne, do recovery workouts on underwater treadmills, which eliminate impact. Other good running-specific nonimpact options include elliptical trainers, stair climbers, pool running, and inline skating. Start with just one easy 30-minute workout per week the day after a hard run. If you're a serious competitor, you can build up to six nonimpact recovery workouts per week (allow six hours between runs and recovery workouts).
Six nonrunning workouts a week may sound like a lot of cross-training. But don't think of it that way. Think of it as investing in your running future.
Matt Fitzgerald is the author of the Runner's World Guide to Cross-Training, available at rodalestore.com.
The following exercises are part of Alan Webb's dynamic flexibility routine. Try them as part of your own warmup two or three times per week. They help reduce the muscle friction in your stride.
Arm Swings: Your upper body should remain relaxed while running. Loosen up by swinging your right arm in a giant circle. Do six forward rotations and six backward rotations. Repeat with your left arm.
Eagles: Lie on your back with arms out. Touch your right foot to your left hand. Keep your leg straight. Return to starting position and switch legs. Repeat 10 times.
Leg Swings: With your left hand on a wall, stand on your right foot and swing your left leg backward and forward in an exaggerated kicking motion. Complete 10 swings and repeat with the right leg.
Bicycle Kicks: Sit "upside down" with your weight supported on your shoulders and upper arms. Keeping your legs straight, do 10 large scissor kicks, then do 10 "Y" kicks out to the sides.
Ankle Bounce: Lean forward against a wall with your feet close together and flat on the ground. Raise both heels as high as possible and then "bounce" them off the ground. Repeat 20 times.
CA Notice at Collection: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal wall and slowly lift your right foot 6 to 12 inches off the ground, then lower it. Repeat with the left foot. Lift each foot 10 to 12 times total.
Quadruped: Position yourself on all fours. Raise your left arm and right leg until they are in line with your trunk and hold for 2 seconds. Return to the starting position, then raise your right arm and left leg. Repeat 8 to 10 times on each side.
Bridging: Lie on your back with knees bent. Tighten your abdominal wall and raise your pelvis until your body forms a straight line from knees to neck. Hold for 10 seconds, then slowly roll down to the starting position. Repeat 4 to 6 times.
