In today’s episode, coach Jessica Marie Rose Leggio discusses common cross-training mistakes made by runners. She lists her top three cross-training sports to avoid and offers advice on the type of activities that will keep you running injury-free. 

CrossFit may be popular, but just because Instagram is flooded with CrossFit images doesn’t mean it’s a good cross-training option for runners. Why? Because the injury rates for CrossFit are off the chart! You already know 80% percent of non #RunPainFree runners are injured every year. Combining the two is like trying to put out a house fire with petrol! 

The crux of why CrossFit creates so many injuries is due to athletes having poor form. The timed nature of the workouts leads athletes to trade proper form to beat the clock. Not only does it cause injuries like torn ligaments and popped shoulders, but it can also cause internal organ damage due to the stress of the high-intensity workout. 

“When you are lifting weights or just your bodyweight, proper form is crucial for staying injury-free.”

Injuries aside, the reason why CrossFit doesn’t help runners is it’s not sport-specific. It is High-Intensity Interval Training (HIIT), not an endurance workout. This exercise discipline means training your anaerobic system, whereas long-distance running requires you to develop your aerobic system and muscle endurance.

The #RunPainFree verdict: Don’t touch CrossFit with an 8-foot pole. 

Alternative option: You can still take selfies and flash your abs online; trade #CrossFit for #RunPainFree instead. 

Don’t let the zen vibes fool you; yoga can be hazardous for runners. Runners often think they need to stretch their body as it gets banged-up and tight from pounding the pavement. But take note, the last thing you need to be doing is stretching. 

“The danger of yoga for runners is that it forces you to disengage muscles that actually need engagement.”

The more vigorous the workout is, the more likely it will lead to injury. Bikram yoga is particularly injury-prone. The illusion of the heat makes you think you have more flexibility than you have. This concept can cause overextension and muscle strains. You may feel good during the routine because you are hot. But when you cool down, you will feel the pain strain.

The #RunPainFree verdict: Leave yoga for the yogis. If you like the relaxation aspect, try meditation or turning your phone off once in a while. 

Alternative option: instead of yoga, runners should regularly foam roll.

Pilates is the love child of CrossFit and yoga. It is a HIT workout that also involves stretching. So not only is it going to set you up for muscle strains, but it won’t condition your heart and lungs for endurance. 

Many of the moves in Pilates come from dancers. That is why it involves many movements that hyperextend your knees. When you hyperextend your knee, you will likely strain your hamstring. At the same time, the job of a hamstring for a runner is to stretch dynamically. Static stretches have no place in a distance runner’s training regime. 

The #RunPain Free verdict: Pilates can take a hike!

Alternative options: Simple dynamic movements like clams and bridges are more useful for conditioning runners. For endurance, take a hike! 

All of these sports have high injury risks for runners. CrossFit, Yoga, and Pilates are neither functional nor sport-specific for a runner. If any workout is causing a dysfunctional movement, it will lead to injury. You need to train for your body to be functional first, then prepare for running. 

If you want to learn more about functional cross-training for runners, go to #RunPainFreeNow for a free consultation. 

02:10 – CrossFit

07:37 ­– Yoga

13:18 – Pilates

20:43 – Takeaway lesson

1.    CrossFit encourages poor form and doesn’t train your aerobic system. 

2.    Instead of yoga, start foam rolling to get the mobility required for long-distance running. Stretching restricted muscles create strains.

3.    Cross-train with workouts that build your aerobic base and develop muscle endurance.

Get an Assessment With Jessica: https://www.runpainfreenow.com

Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com