3 Cross-training Exercises to Prevent Runner’s Knee The key to getting through a long-distance race without suffering from knee injuries is to balance out the muscles in your legs. Trotting at a set pace for an extended period of time does break down your muscles and strengthen them for a longer run next time, but with consequences. The problem with running as your only workout is that you’re not working out every muscle evenly. Running requires the use of every leg muscle unequally. Certain muscles begin to outperform the others. As this continues, you increase your chance for knee injury. Knee injuries quickly take you out of your training program and into Dr. McCandless’s office for corrective work. To avoid the problems associated with knee injury, cross-train on your rest days to strengthen those other muscles that are missing out.
Sprints Verses Distance Sprints are an excellent workout to work out your quads. Have you ever noticed how elite sprinters are extremely muscular? If there’s a muscle in the leg, it’s bulging. Whereas the best long distance runners are usually thin and bony. It’s because these workouts are fundamentally different. Although both exercises are considered “running,” they work out different muscles. Sprinters need a lot of muscle in their thighs and calves to propel forward at higher speeds. Long-distance runners need muscles that will perform one motion repetitively for twenty-six miles or more. Sprints can help you build up a support group of muscles to keep your knees strong during and after your longest adventures. When you sprint, be sure to avoid the concrete as much as possible. Concrete is extremely hard and unforgiving. It pounds your joints into submission, causing knee injuries that Dr. McCandless will have to take care of later. Sprint on softer surfaces as often as possible to avoid injuring your knees. Look for grassy areas, trails, and 400 meter tracks to practice on. Lunges can also help you build your quads without ever having to leave your house. Completing a few sets of these on your off days will help build that extra muscle to strengthen your knees for those longer distances.
When performed incorrectly, lunges can also be the source of a lot of pain. It’s important to get the proper technique down to avoid muscle strains and tears.
Hiking Another great activity is a hike. Like sprinting, hiking targets a different set of leg muscles that are just as needed to support long distances. Hiking hits hamstrings harder. These are the muscles that pull your quads back into place as you shift your weight. The better in-shape the hamstrings are for a longer run, the more efficiently your thighs will work as a whole for the entire distance. On top of working out your hamstrings, hikes also better target your glutes, hips, abs, and calves: all of which are used to create great running form. As you begin training for the longer races, take your rest days to practice these three exercises. They will help balance the muscle growth in your legs. The better balanced your muscle groups, the better they will be able to work in conjunction to prevent an early visit to Dr. McCandless for knee replacement surgery. Train smart and you’ll make it to race day without a problem.