Effect of Cross Training Techniques in Novice Runners

Background and Objectives: Running is the most common sports event worldwide. Sprints are short running events in athletics and track and field. Races over short distances are amongst the oldest running competitions. Runners are trained with different training protocols to perform at their best. One of the training protocols is known as "cross training techniques" in which athletes are trained with a variety of exercises which are not specific to their sport. The present study was aimed to evaluate the effect of cross training exercises in runners. The objectives of the study were to find the effects of cross training on muscle strength, muscle power and running speed of the runners.

Materials and Method: 60 novice runners were randomly selected and divided in two groups, one experimental and one control group. Control group was trained only with sports specific exercises while in experimental group a non sports specific exercise was added. Athletes were trained for 8 weeks. After 8 weeks effects of cross training were observed on the speed of the runners.

Results: The mean values of muscle strength, muscle power and speed for control group are 4.5±4.01, 0.016±0.029 and 0.73±0.069 respectively. The mean values of muscle strength, muscle power and speed for experimental group are 8.83±5.031, 0.038±0.053 and 0.205±0.0156 respectively. Unpaired T-test was used to compare results of control group and experimental group. The results of unpaired t-test were as follows:

Muscle strength: 3.62 (≤0.05)≤

Muscle power: 1.948 (≤0.05)

Speed: 4.13 (≤0.05)

Conclusion & Clinical Significance: It has been concluded on the basis of outcome measures and statistical results that cross training exercises will help runners to improve their muscle strength, muscle power and speed.