# Is running 1x/week WITH cross training enough? **URL:** \ **Category:** The Game Room\ **Created:** [May 31, 2016, 4:12pm UTC](https://boards.straightdope.com/t/is-running-1x-week-with-cross-training-enough/756171 "2016-05-31T16:12:53Z")\ **Posts on this page:** 8\ **Page:** 1
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [May 31, 2016, 4:12pm UTC](https://boards.straightdope.com/t/is-running-1x-week-with-cross-training-enough/756171/1 "2016-05-31T16:12:53Z")
Calling resident fitness experts (ahem…you know who you/they are). Title says mostly all of it…I am prone to overuse injuries if I run 4x/week, so what I have been doing for the last year or so is only running about 1x/week, but doing HIIT, bodyweight, and stationary bike workouts in between. I have built up to a 10-mile long run seemingly successfully, and my shorter run times are close to being on par with what I put up when I was running much more. Is this a feasible routine to continue upping my mileage and topping out at a 2.5-3 hour long run? Because I’m REALLY happy at the moment with not having to take any time off due to injuries. I did poke around running forums and such for answers, but couldn’t find any expert articles on the topic…just the usual input from who known who. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [May 31, 2016, 4:23pm UTC](https://boards.straightdope.com/t/is-running-1x-week-with-cross-training-enough/756171/2 "2016-05-31T16:23:57Z")
I never got away with less than three days and be able to maintain the long run. However, since it’s working _for you_, continue with caution as the mileage builds. (Everyone else note, what works for him may not work for you. While there are common principles that apply, every runner is an experiment of one.) ---
**Author:** ![filmore](https://avatars.discourse-cdn.com/v4/letter/f/7993a0/32.png) [@filmore](https://boards.straightdope.com/u/filmore)\ **Post date:** [May 31, 2016, 5:16pm UTC](https://boards.straightdope.com/t/is-running-1x-week-with-cross-training-enough/756171/3 "2016-05-31T17:16:40Z")
Have you tried changing your running style? Many people’s default running stride is striking the heel on the ground with a straight leg, which transfers a lot of impact force on your joints all the way up through your back. There are other strides you can learn (like Pose) which have less of an impact force and may allow you to run more often with fewer injuries. A coach or specialized running store may be able to help you with that. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [May 31, 2016, 5:23pm UTC](https://boards.straightdope.com/t/is-running-1x-week-with-cross-training-enough/756171/4 "2016-05-31T17:23:16Z")
[Pose Running reduces running economy](http://sportsscientists.com/running/running-physiology/running-technique/) > [@](#): > > ``` > Trying to make radical, wholesale changes to running technique is probably not the optimal way to go, for it simply transfers the point of loading on the skeleton to another area. Specifically, the research study discussed in Part III of the series (a study we were both involved in at UCT) found that 2 weeks of training caused the loading on the knee to be reduced, but the loading on the ankle increased. > This change in loading is linked to the numerous anecdotal reports of athletes developing Achilles tendon and calf muscle problems after learning Pose, anecdotes which were borne out by the follow up to that study (the part of the study that was never published, incidentally) > **Our recommendation is to look for incremental changes in technique, rather than falling prey to common sense and sound biomechanics packaged as a miracle cure for injuries through marketing strategies.** > > ``` ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [May 31, 2016, 5:58pm UTC](https://boards.straightdope.com/t/is-running-1x-week-with-cross-training-enough/756171/5 "2016-05-31T17:58:25Z")
I have been exposed to POSE, Chi, etc. Without trying to adopt any particular style, I took notes and tried to apply what makes sense. Don’t land on a straight leg, bashing into the heel did work wonders for both my injury level and speed. That eliminated by knee and hip problem largely, but seemed to transfer to issue with my Achilles and other foot tendons…as **running coach’s** link indicates is the case. Still, I’m faster and injured less than before the change. And dammit, I look better when I’m doing it. I should have added that I have another incentive for more cross training, and that is that my goal is to build more all-around/functional fitness and upper body muscle mass. And since I know you really can’t have it all, I’m just trying to find a good balancing act. ---
**Author:** ![obfusciatrist](https://avatars.discourse-cdn.com/v4/letter/o/4af34b/32.png) [@obfusciatrist](https://boards.straightdope.com/u/obfusciatrist)\ **Post date:** [May 31, 2016, 7:32pm UTC](https://boards.straightdope.com/t/is-running-1x-week-with-cross-training-enough/756171/6 "2016-05-31T19:32:46Z")
It can be. I do it. Since January 1, 2015, I have run 62 races of at least half marathon distance. Since April 1 of this year I have completed 4 marathons and one ultramrathon (50k). I’ve done 3 50-mile+ races during that time and am going to attempt 100-miles this Halloween. As a general rule, if I haven’t paid for the privilege I don’t run. So almost every Saturday or Sunday I go out and run a half marathon or greater. Then I don’t run at all during the week. Then the next weekend I do it again. In preparation for the 100 miler I will start soon to mix in some actual training running in addition to a steady diet of marathon plus races. Which will be novel. I’m not super fast and have terrible splits (about 1:50 half marathon, about 4:20 full marathon, 12.5 hour 50-miles). But I also never experience any typical runner complaints. Joints never hurt, don’t get tight or sore after races don’t get really bored on training runs. Now, I don’t recommend that anybody approach it the way I do. I’ve had many friends who try to do too much on not enough training and end up with serious issues. But if it is working for you and you don’t have a drive to run more often then I wouldn’t say it is necessarily a blocker to you doing longer distances. But if you start to ramp up distance and experience issues scale it back until the issues is gone (running more somehow never fixes a problem) then take a different approach to building up. ---
**Author:** ![Clawdio](https://avatars.discourse-cdn.com/v4/letter/c/d07c76/32.png) [@Clawdio](https://boards.straightdope.com/u/Clawdio)\ **Post date:** [May 31, 2016, 9:01pm UTC](https://boards.straightdope.com/t/is-running-1x-week-with-cross-training-enough/756171/7 "2016-05-31T21:01:15Z")
If you only run once a week, but are doing lots of cross training my opinion is that you can have a good chance at finishing races and even meeting your goals, but you _might_ be a hurting unit after you cross the finish line. Bottom line, you gotta train in a way that you enjoy (and that won’t get you injured) otherwise, what’s the point? **obfusciatrist** - Halloween? Are you running Javelina? If so, enjoy it! Avaraipa does a great job and puts on really well organized races (I ran Javelina last year, and Black Canyon in Feb) ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [June 16, 2016, 1:22am UTC](https://boards.straightdope.com/t/is-running-1x-week-with-cross-training-enough/756171/8 "2016-06-16T01:22:12Z")
Thanks for the replies! I think I was probably on the right track then, until… SUMMER. I’m going to have to get out more than once a week go acclimate to this heat. I have a 10-mile race in the middle of July, and I’ve been beat down by the heat horribly on my runs the last several weeks. So, mid-week conditioning runs it shall be!