Cross-training and periodization in running

Understanding the principles of cross-training and periodization will assist the coach and team physician in designing training programs that maximize performance while minimizing risk of injury. Cross-training is defined as simultaneous training for two or more sports or the use of multiple modes of training to enhance performance in one particular sport. This manuscript will review the benefits of three commonly used forms of cross training, deep water running, cycling and swimming, on running, training and performance. Periodization refers to the process of designing a progressive and appropriate training plan in order to optimize performance, yet minimize injury related to overtraining. The main structural components for periodization are macrocycles, mesocycles and microcycles. Physiological determinants for distance running performance, including VO₂ max, lactate threshold and running economy, are presented as key components for the design of endurance training programs. Training intensity can be prescribed or monitored using running speed, heart rate, and rating of perceived exertion (RPE). The clinician must often make recommendations regarding the appropriate level of training or offer an alternative. By understanding the principles of cross-training and periodization, the clinician can assist the coach or athlete in preventing injury as well as assisting the attainment of peak performance.