Cross-training for running

[Anonymous]

I have been training for a May 10K, something I've done for several years now. I have a knee giving me trouble and so the Dr urged cross-training as a must if I wanted to carry on since he felt my legs were too weak to support regular running (it's where I carry weight). In addition to running three times a week, I'm doing a 20-minute stationery bike routine 2x a week, 10 min uphill treadmill hikes after the bike rides, and also swimming once a week for 45 minutes. In doing this for two months now, I don't feel that I've moved the dial on strength (appearance) or weight, which is a bit depressing because I feel I've been committed. I will say that my knee swells less than it used to before I started this, so clearly something *is* working better but still. I know everyone will say "lift!" But outside of doing some regular deadlifts, I don't lift because squats and lunges are just too irritating for my knee. What else should I be doing, or maybe I haven't committed enough time? (And I've been through PT multiple times too and walk to and from work every day, which is 2 miles.)

[Anonymous]

It takes a year or more to notice a physical (appearance) difference in strength. Not sure if deadlifts is the solution since those work out your hamstrings. I hear you on squats, they can be irritating. Have you tried split squats? They are much easier for me than a lunge. Also try reverse lunges. Wall sits help me when my knees hurt. When is the last time you replaced your shoes? Do you run on the sidewalk, street or treadmill?

[Anonymous]

What about the machines at the gym? The leg press, leg extension, and leg curl machines are effective and easier on your knees.

It does sound like you need to strengthen your leg muscles in order to alleviate the pressure you're putting on your knees.

[Anonymous]

Anonymous wrote:What about the machines at the gym? The leg press, leg extension, and leg curl machines are effective and easier on your knees.

It does sound like you need to strengthen your leg muscles in order to alleviate the pressure you're putting on your knees.

Agreed. I think this would be better than deadlifting and squatting. It sounds like you are putting in plenty of time. I wouldn't really add anything.

[Anonymous]

Anonymous wrote:I have been training for a May 10K, something I've done for several years now. I have a knee giving me trouble and so the Dr urged cross-training as a must if I wanted to carry on since he felt my legs were too weak to support regular running (it's where I carry weight). In addition to running three times a week, I'm doing a 20-minute stationery bike routine 2x a week, 10 min uphill treadmill hikes after the bike rides, and also swimming once a week for 45 minutes. In doing this for two months now, I don't feel that I've moved the dial on strength (appearance) or weight, which is a bit depressing because I feel I've been committed. I will say that my knee swells less than it used to before I started this, so clearly something *is* working better but still. I know everyone will say "lift!" But outside of doing some regular deadlifts, I don't lift because squats and lunges are just too irritating for my knee. What else should I be doing, or maybe I haven't committed enough time? (And I've been through PT multiple times too and walk to and from work every day, which is 2 miles.)

You don't want to hear lift, but you need to lift. People who only want to do cardio tend to do so because they think they are burning more calories and that it will give them the body that they want, but the reality is that real changes in appearance are from diet not tons of cardio. If things are hurting your knees it's likely due to poor form or muscle weaknesses that you are compensating for, I say this from experience. I also ran my best when I was doing a combo of strength and running.

[Anonymous]

PP again. Also wanted to add that if certain exercises both your knees then there are likely similar exercises, or as others mentioned above machines, that you can use instead. There are always ways to work around pains or injuries.

[Anonymous]

Are you doing any dynamic stretching? If now, maybe consider adding a yoga routine, vinyasa style which is very warming. I taught yoga for many years and I used to have several regulars who were runners. One of the places I taught was actually a running store—I’d lead them through a 30-minute flow before they’d head out on a group run. It can help with knee and hip pain.

[Anonymous]

I would recommend you focus on single leg step downs of a low bench or box

I would recommend split squat so it is less dynamic and more focus on your quads.

You could also work on isometric squat holds

I would also recommend lateral squats because they will help build the stabilizers for the lateral part of your knee

I would also recommend your hamstrings since they play a huge role in knee stability and strength.

Single-leg strength training is going to be your best bet.

[Anonymous]

Do you still do the PT exercises that you learned? I need to a regular leg strengthening routine that I learned in PT to prevent knee pain and other injuries from running. You can start with exercises where you are lying down and using bands and bodyweight and then work your way up to standing exercises like squats and lunges. A good PT can help you progress these without pain.

[Anonymous]

Thanks for responses and ideas, everyone. I should have mentioned this injury happened in 2020 on a leg press machine. I got on after running and did a few presses (low weight) and something just snapped. Instead of being warmed up from the run, I just must have been too fatigued to do that. Hadn’t touched the weight press since, until last week. I did low weight 30 lbs or so and it didn’t feel great but I’ll still dabble in it.

[Anonymous]

I'm recovering from ACL surgery and the "tests" I need to pass to be able to run again are really shocking. I've been a runner my whole life and couldn't have passed these tests when I was running marathons. My PT said that if runners did more strength training, we wouldn't have so many injuries.... I think I'll keep up the basic strength exercises even when I'm fully healed and out of rehab just to prevent future injuries.

Look for a return-to-running protocol for ACL rehab and do the exercises they recommend--leg press, extension, and curls on the gym machines; deadlifts, single leg deadlifts, 3-way lunges, calf raises, hip bridges, etc.

[Anonymous]

If you want to strengthen your knees to help with running, you really have to do squats and lunges. Ideally building up to doing them with weights. This helped me immensely when I was having knee problems during runs.

The cross-training cardio you mention is great, but really just as an alternative to running (which, as you probably know, is the worst possible exercise for bad knees).

[Anonymous]

Anonymous wrote:If you want to strengthen your knees to help with running, you really have to do squats and lunges. Ideally building up to doing them with weights. This helped me immensely when I was having knee problems during runs.

The cross-training cardio you mention is great, but really just as an alternative to running (which, as you probably know, is the worst possible exercise for bad knees).

-1

I saw an orthopedic surgeon for knee pain a few years ago; he’s also an accomplished triathlete. He specifically told me that squats and lunges can be tough on the knees and gave me some knee-friendly strength exercises.

I agree with the advice to focus on single-leg exercises, as well as core stability. Strength matters for running, but it’s really more about injury prevention and keeping your joints healthy. You don’t need to do big lifts to do that.

[Anonymous]

Anonymous wrote:I'm recovering from ACL surgery and the "tests" I need to pass to be able to run again are really shocking. I've been a runner my whole life and couldn't have passed these tests when I was running marathons. My PT said that if runners did more strength training, we wouldn't have so many injuries.... I think I'll keep up the basic strength exercises even when I'm fully healed and out of rehab just to prevent future injuries.

Look for a return-to-running protocol for ACL rehab and do the exercises they recommend--leg press, extension, and curls on the gym machines; deadlifts, single leg deadlifts, 3-way lunges, calf raises, hip bridges, etc.

OP here. Thanks for the suggestions. I have good luck with deadlifts, regular and single. Tried hip thrusts for the first time this week too. Good luck with your healing process.

[Anonymous]

I think the cross training is great to keep up cardio with reduced mileage. Others are right about strength training though. I don't use any lower body weights but do a good bit of yoga and peleton body strangth classes. I was just running and running (with some spin classes) and my hips and ankles let me know that after 20 years of the same, my old bones weren't putting up with the inbalances anymore.