Cross Training Q &A w/ Coach Vicki Allen: Boosting Race Performance for Back of the Pack Ultra Runners

In the latest podcast episode, we delve into the realm of ultra-running, uncovering the pivotal role of cross-training in elevating one's performance. Our special guest, Vicki Allen, a coach and ultra-runner, shares her expertise on integrating cross-training into your routine to enhance endurance and strength.

The discussion opens with a common concern among ultra-runners, particularly those who often find themselves at the tail end of races. Vicki provides clarity on the essence of cross-training, emphasizing its ability to balance muscle growth, improve stamina, and prevent common running injuries. She explains that cross-training isn't just an add-on; it's akin to adding the right spices to a dish, making it exceptional.

Cross-training doesn’t have to be a time-consuming endeavor. Vicki points out that as little as 15 minutes can lead to significant changes. For ultra-runners, who endure longer periods on the course, these short bursts of targeted exercise can build a stronger, more resilient body. Whether it's yoga to alleviate tight muscles or strength exercises to correct imbalances, the benefits are manifold. Vicki highlights that even household chores can be transformed into strength-building activities.

As the conversation progresses, we explore the challenge of juggling cross-training with running, work, family, and other commitments. The practicality of fitting in exercises during everyday activities, such as watching TV or working at the office, is humorously discussed. The integration of strength training and cardio into a weekly gym routine is underscored, as it is crucial for preparing the body to handle the demands of ultra-races, such as carrying heavy packs or using trekking poles.

Addressing gym intimidation, Vicki advocates for the use of free weights over machines for a more effective workout. This segment reassures newcomers to the gym that with proper guidance, they can confidently embark on strength training tailored to their running needs.

Moreover, the podcast touches on the mental aspect of cross-training. Vicki elaborates on how small victories in the gym contribute to mental toughness and resilience. The shared experience of challenging workouts, such as those at Orange Theory, fosters a sense of camaraderie among athletes. Music, too, plays a significant role in motivating runners. Songs like "Born for This" by The Score become anthems that inspire and fuel the ultra-runner's journey.

In the concluding chapters, the effectiveness of cross-training for runners is reaffirmed. Personal experiences with various workout sessions highlight the impact on fitness and race performance. Strength training, balance work, and the right music can lead to improvements in speed, muscle endurance, and confidence on difficult terrains. The importance of planning cross-training to complement ultra-running goals is accentuated, with a nod to personalized coaching for optimizing training plans.

Overall, the podcast episode provides a comprehensive guide for ultra-runners seeking to enhance their performance through cross-training. Vicki's insights encourage athletes to approach their training holistically, ensuring that strength, endurance, and mental fortitude are developed in tandem for a successful ultra-running experience.