Cheeky Run Club

Wtf is cross training?

• Phoebe & Anna • Season 3 • Episode 4

Share episode

This week the chat is all about cross-training: what is it, why is it important, and how do we approach it. We then rate ourselves/10 for our mindset, fuelling and recovery for the week and explaining why.

We finish by awarding our cheeky team member of the week to someone who gives some incredibly wise and helpful advice about cross training 🙏

Thanks to the team at On for helping us bring this season to life and creating such magical running shoes/apparel 🍌🫶

Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.

Anna:

Cheeky Run Club recognizes that every day we live, work, and run on Aboriginal land.

Phoebe:

Marathon is a team sport. For our build to Berlin, we're proud to be part of Team On. And we love having all of you on Team Cheeky, no matter what you're building towards.

Anna:

Welcome to Season 3 of Cheeky Run Club, the social running podcast and community for your everyday amateur runner. Hello, Phoebe.

Phoebe:

Hello Anna!

Anna:

And hello, listeners.

Phoebe:

week 4 of our marathon prep. We're going to rate ourselves out of 10 for our mindset, recovery and fueling and explain why. But our deep dive today is going to be on cross training. We are then going to finish by crowning our cheeky team member of the week. But first, as always, let's kick off with our notable runs of the week. Anna, give me a, give me a worst run. Um, uh, uh.

Anna:

well, I have had,

Phoebe:

general hammy update as well.

Anna:

yeah, so I've had three little runs this week. Um, I did a 3k and. runs. Um, my hammy is feeling way better than it was. It's not nearly as like, it was so the same last week when we were recording, I think I was saying to you, it was so painful. Like, even just sort of like sitting, walking around at all. It was just like kind of agony. Whereas like, it's a lot better this week. It's still niggly. Um, but I mean, like I can enjoy walking around and like doing activities, which I think I said on the pod last week, like I was just sort of hoping not to be in pain. I'm hoping that I can like slowly with, just like keep increasing, the distance that I run, but I don't know, we're playing it day by day and just, checking in with Ellie, my coach each day just to see, how it's feeling. But so

Phoebe:

is that, is that the strategy? Just basically like take it day by day, do a run, see how it feels, decide what you do. Like

Anna:

yeah, pretty much. Yeah. Cause tendons are pretty tricky. In the sense that they don't respond to obviously full training, but then they don't respond very well to rest either. So, it's trying to find that middle ground and the perfect balance of loading it to the right amount, but like, what threshold is that, and then what's like too much. So, yeah, just taking it day by day. Um, did you ask me my best run or worst run?

Phoebe:

Oh yeah, sorry, I asked you if you're a Blastron.

Anna:

Worst run. I actually can't have a worst run this week because I have just loved getting my shoes on. I think because we're staying, with a few friends and I just love the idea of it being, like, such a great way to explore new cities. So the first few days I found it really hard. They were all going out for a run and like seeing different sites and everything. And I was just staying at home. so every run that I've been on, I just feel like I have a like really great appreciation for it. And so all three runs have been in Paris and the setup with the Olympics and everything is just, it's so, so cool. Everywhere you look there's some sort of like Paris 2024 paraphernalia or, people that you're walking past that are obviously just here for the Olympics, Um, but yes, it's really cool. What about you? Give me your worst.

Phoebe:

um, I have so many more questions about running in Paris, but maybe we'll do them in your best run. my worst run was I did a little session this morning.

Anna:

Mm

Phoebe:

slightly more of a threshold session. Not, still not big, like I haven't done any big sessions since coming back from my Achilles. I, it was like three by eight minutes. The two minute joke. However, I also went to the gym last night

Anna:

Nice. Oh, gosh. Risky.

Phoebe:

Not nice, but no, not smart. As I learned this morning, I have actually, I did actually know that people say kind of like, don't do gym the day before a session, like try and keep trying to make your sessions like as far away from your gym days as possible, but I just timing wise didn't work out this week. And last night was the only time I had to go. And for the first time in my life, I experienced what it's like to like, try and do faster, on like, my legs are still really adjusting to gym.

Anna:

Yeah, because it's such a shock to the system.

Phoebe:

Yeah. Every time I go to the, you know, I've only been going for three weeks. So every single time the next two days, my like glutes and hammies and back, like everything's sore. And I like kind of tweaked my back a little bit at the gym because I'm an idiot. I have no idea what I'm doing. And so I just felt so stiff in the run. And it was. It was, it was a brutal run. Like,

Anna:

What were you doing in the gym when you tweaked your back?

Phoebe:

Um, deadlifts.

Anna:

Uh, it'll getcha. That's what I, yeah, I think deadlifts, once again, we're learning the hard way. To any of those who are going to try deadlifts, I think really err on the side of less weight, especially when you're first doing them. Um, because I remember, The physio saying that, well in a lot of those, in a lot of those weights, um, I mean it's the same as squats, like as soon as the muscles that you're trying to work get too tired, which especially when you start doing gym, that's the case, it just goes straight to your back.

Phoebe:

Yes. Yes. I could feel it. I could feel my back. Like, anyway, by getting ahead of myself, I was talking about cross training, but I could feel my back, like, working really hard. And I was like, well, what's going on? anyway, so the session this morning felt, I couldn't believe how hard it felt to go at a pace that should shouldn't have really felt that hard.

Anna:

yeah. Yeah, that's right, all learning, all learning.

Phoebe:

Oh, warnings, tell me about your best run.

Anna:

my best run was definitely this morning. So it is Thursday morning here. and we ran up to watch the women's open water, 10K open water swim. So it was in the, along the scene, in the river. and yeah, we didn't really know, we didn't have tickets. So we wanted to just watch on the side of the river and not in the grandstand. So we were kind of running around trying to figure out where the best place to park ourselves would be, and ended up meeting some of our friends, which was cool. And yeah, watch the swim. It was crazy. So in the scene, there is a massive current. I don't know if you watched the triathlon at all last week, but essentially one way. They are swimming so fast. It looks, it almost looks a bit ridiculous when you're like still on the side. They are moving like as quickly as like a boat kind of thing. And then the other way, it looks like such a battle. So it kind of almost looks like it's like a quarter of the time. I feel like you almost wouldn't be trying because even if you're trying really hard, I don't know, I feel like you almost wouldn't be able to get your arm turned over quick enough to be able to, yeah, and then the way back looks so hard. Anyway, they did six laps and the Australian girl, she actually ended up coming second, sorry, which was insane. but she was like leading the whole way. So it was really nice running around the sort of from point to point being and trying to spot them and being like, she's in the lead and then run somewhere else and being like, what's happening? Um, so yeah, that was really fun. And I think as well, cause it was a little impromptu and also because I've yeah, as you, as most people are probably well aware when you've got a bit of an injury and you're running, it's so hard not to just be completely consumed by the thought of how it's feeling. So it was nice to have a distraction. Yeah. Yeah.

Phoebe:

like, pretty much a dream run. Like, not only are you in Paris on holidays with some of your best friends, you are getting to watch, like, an Aussie killer in the Olympics in the sand. Like, what an iconic run. I feel like that's the kind of run that you'll always remember. Yeah.

Anna:

It will. Yeah, it's, it was really cool. And we actually commented a lot of the events in the stadiums that they've put up are all around the big landmarks within Paris. So. Although, a lot of their stadium, like, the swimming and the arts is, a little bit further out. Right in the thick of it, like where the scene is, there's also the BMX, and then, right next to the Eiffel Tower, there's the beach volleyball. So, when you're riding around the inner city, no matter where you look, there's some sort of stadium that's being put up, or, some sort of arena. But yeah, it's interesting. what was, what was your best run? Yeah,

Phoebe:

runner up best run because it's just a little one. But I did, I was at work today and then I went to ride my bike home and my light was, had run out of battery and it was like fully dark outside. And it's, as you know, I've been like almost hit by cars already riding back with light. So I was like, okay, not going to ride. And I was like, I don't really want to get a tram. It's going to take too long to walk. And I was like, did I just run? Like it's 3Ks. I've got a backpack, but it's like kind of a comfortable backpack. And I just was literally wearing like my jeans and work shoes like not sneakers

Anna:

Oh my god, you're wearing jeans!

Phoebe:

Yeah, I was literally wearing jeans. I must have

Anna:

I love that you didn't think to walk. It's just, I'll run.

Phoebe:

I couldn't, I was like, so who's got time for that? Like walking would have taken like 45

Anna:

half an hour. or so. Yeah, Yeah,

Phoebe:

yeah, yeah. and so I just ran home and I just ran really slowly. And I, I kind of thought you were saying before about how when you've been injured recently, you're so appreciative of just running. And I was kind of thinking, how grateful I was that I had no niggles. You know when you, you know when you just feel like, Oh, you can just get up and go for a run. I hadn't obviously I'd just been sitting down all

Anna:

didn't really have to think about it.

Phoebe:

I hadn't done anything like that, but I was like, Oh, my body's it's up for it. so that was actually really nice. But then my favorite run of the week was on Tuesday morning, track Tuesday. I was doing my first session back from illness. after you had the sickle of last week and because it was my first session back, I was like, I'm just going to take it crazy, crazy

Anna:

Yeah.

Phoebe:

And so I probably did it all at like 80 percent of. The effort that I would have done. And it just made me realize how I need to do sessions like that more often. Like you

Anna:

As in, not absolutely kill yourself.

Phoebe:

not kill yourself in a session, I think I just was like, Oh, I'll just, I'll just tick the box, but I'll, I'll really like make sure I'm not putting the accelerator on and you finish it and feel so energized. And I was thinking like off marathon training, I actually should be doing most of my Tuesday sessions like that. Like Tuesday's not where I want to be killing myself.

Anna:

Yeah.

Phoebe:

into it. So that was really nice.

Anna:

all right, So today we're going to be speaking about cross training. Um, we're going to be speaking about the benefits of cross training, what it actually is in the first place and the different types that you do. So I feel like this is. Well, for us in so many ways, because we, uh, obviously you have come out the other side of an injury. I am sort of in it

Phoebe:

Well, should we, should we start by, do you want to rate your cross training for the week and tell us why?

Anna:

I've done three gym sessions this week. I think, considering I've been travelling, haven't had a heap of access nor time to be going for swims or going on bike rides. I reckon I'll give myself an eight. So I've been going to the gym to do my rehab and strength stuff cause that's what my hamstring responds the best but that's all as far as cross training has been. I haven't been on the elliptical or the bike or anything.

Phoebe:

So what, so did you just find a gym in Paris and sign up for it? And,

Anna:

there are these gyms called Basic Fit in France and Spain and I didn't know about them but they're essentially a chain and wouldn't go there to make friends. Like it's a scanner barcode you go in, um, and our Spanish friends, Nick and Noz, that we're staying with, they told us about it. So, we went in there. I Might have tried to go in on someone else's membership and they might have got an email warning.

Phoebe:

How did they know? Did you use Nuzzles?

Anna:

Uh, well, yes, but they, we scanned it once and then there are a few of us that got through the turnstile in,

Phoebe:

that old.

Anna:

the one scan.

Phoebe:

That

Anna:

they're onto us. Anyway. So yeah, I'm going to go by a pass today. And so then I am able to legally scan. user.

Phoebe:

yeah.

Anna:

Um, but yeah, I mean, they're basic fit. So they're, they're pretty basic, but they like have all you need. I feel like all you need is some big circular things to throw around in your set. Who's that saying? What's that saying? You got a door, you got a gym.

Phoebe:

Oh, I haven't heard that one. It sounds

Anna:

Uh, it's um, yeah, it genuinely is someone like that. They're like, you got a door, you got a gym. Anyway, I'm not

Phoebe:

do you do at a door? Like what gym exercises do

Anna:

think they, I don't know, chin

Phoebe:

Like chin ups. Ah, okay. You weren't doing any chin ups then?

Anna:

I actually, cause I've always wanted to do, be able to do chin ups, so I can do two now.

Phoebe:

Actually does not surprise me at all. Yeah,

Anna:

Or like a little frog, like my legs, I'm like, going,

Phoebe:

go, go, go!

Anna:

I'm like, there's so much will, but like, there's just nothing else that's going for me. Um, but yeah, so yeah, I would give it an eight, all things considered. What about you?

Phoebe:

give myself a five. Um, I just scrape, scrape into a pass because I've been doing my two gym sessions a week since I said I

Anna:

hmm.

Phoebe:

so I think that's, that's a big step forward for me. Um, yeah.

Anna:

that's more than a pass.

Phoebe:

No, I'll tell you why not,

Anna:

Mm hmm. Yeah,

Phoebe:

session I did, I, afterwards I was telling, my brother Joe about it. I actually think you might have been on this run with us, and a couple weeks ago, when Joe was like, you are an idiot, like, go get a personal trainer, like, you can't just go be in the gym. You don't know what you're doing, because I don't know what I'm doing. And he was just like, I've seen too many people like really injure themselves and you're, you're trying not to get injured. And that has been every time I walk in the door to the gym, I hear Joe's voice in my head being like, you idiot,

Anna:

When you twing your back doing the deadlifts.

Phoebe:

yeah, literally. Uh, no, I haven't told him. hear the podcast. He'll be like, Oh my God. Um, Um, and so I like turn up to the gym and I just wander around and I do various things. And I do, because I went to the gym once with Izzy and the girls and so I picked up some tips and tricks then. And so I kind of do some of those things and then I kind of just make up my own little things. So I don't know what I'm doing. I don't, I don't know. I know that when I'm doing things, I'm not using the right muscles a lot of the time. Like I was trying to do these like weighted lunges and I was like, am I, is my back doing this? Like, is my quad, is my, it my glute? Like,

Anna:

of thumb, it never really should be your back.

Phoebe:

Okay. Good to know.

Anna:

The runner's going to the gym, it shouldn't be your back.

Phoebe:

My back does all the heavy lifting in the gym. So this is really good to know. So, um, and then the other thing is, since I started going to the gym, I've stopped doing, the Pilates and yoga. And I feel like they, we'll talk in a second about different types of cross training. But I do actually feel like I was getting benefit from them from like a stability, mobility kind of perspective. And so since I've stopped doing that, my back's been getting tight again, which is actually a trigger for injuries for me. So I'm like, Oh my God, am I going to get myself injured by doing this? So, yeah, I mean, I don't even know if I should give myself a five, but

Anna:

Would you, well one, I agree with Joe, I think you need to go see someone. Because I feel like you're almost wasting, sorry, this is so brutal.

Phoebe:

No, no, please. I need

Anna:

Well, I mean, I feel like, like you're someone that's short on time. So you've got to make the most effective use of your time. Going to the gym, just sort of floating around, not really just picking up whatever. I feel like that's not a good use of your time. Whereas if you went to see someone, then even 20 minutes, Then you'd probably be using your time better. And then you might also have time for Pilates rather than like wandering around the gym for 45 minutes an hour and maybe just doing things that hurt you back.

Phoebe:

I think that you're right. And I think it would be really good for my confidence in the gym.

Anna:

Yeah, definitely. It's so intimidating.

Phoebe:

I think I told you when I first went to that party. first gym session with the girls and we were doing some jumps at the start and I was jumping around with them and A random girl walked up to me and told me

Anna:

Oh yeah.

Phoebe:

form she was like told me that my form was really bad and I was like in front of all the other girls and I was so mortified because I hadn't even been thinking about my form. I'd just been thinking like, oh, this is

Anna:

Especially because we were just jumping around.

Phoebe:

we're just jumping. Yeah. So Anyway, I feel like since then i've i've been like don't make eye contact with anyone. They might

Anna:

Oh yeah, I find the gym is really intimidating. I actually really like having set exercises to do. When you're trying to set something up and you don't really know, or there's a heavy weight on and you're like trying to make it

Phoebe:

Yeah

Anna:

And I, yeah, you just feel like, or I mean, no one would be watching, but you feel like everyone in the gym is like all

Phoebe:

some people are watching because,

Anna:

Yeah. True. True.

Phoebe:

they told me, um, I must've been doing something really

Anna:

Um, you are not jumping right?

Phoebe:

I'm like, what does that even mean? So let's talk about the different types of cross training because it, it took me a long time to understand that cross training for runners is really just any exercise that's not running.

Anna:

Yeah.

Phoebe:

it's not like some specific thing. Like, I think it's just, you think about getting some more variety in your exercise routine and anything that's not running. Well, I've got good news for you. It's cross training.

Anna:

It's question. Yeah. Yeah. So I mean, it also is relevant to other sports as well. I feel like it's a common practice really between all. Endurance sports, like cyclists and triathletes, why do people, why do we cross train?

Phoebe:

I reckon there's a couple of different core reasons. I would say, I mean, like my primary motivator for cross training is, currently like injury prevention. I think a lot of people also do it,, to like improve their running. So to make them stronger, to help their fitness, I mean, you referenced, um, talking about Parker Valby, who's this amazing, runner from the U. S. And she does, um, Most of her fitness is through cross training. So you can, you can do it for performance reasons, you can do it for injury prevention reasons, and then I actually think a lot of people just do it because they don't want to run every day. And it's just like different forms of exercise. So it's just fun to have some variety and move your body in different ways.

Anna:

Yeah. Yeah. Um, so yeah, I guess I feel like as well. Yeah. The big thing for runners is it's like, how can you get the most gains, but stay injury free. So because in the sense that a lot of cross training, it boosts like your cardiovascular endurance, which is similar to what you get when you run, especially, the like easy longer runs. So it's, It's, it's getting those, reaping those same rewards for your, like, cardiovascular health and system, um, without the force on your body. Yeah. Yep.

Phoebe:

So let's talk about that as a, so that's kind of one type of cross training, which would be cardio fitness. And as you said, there's a pretty clear reason why you would do that. And that might be jumping on the bike, elliptical, swimming, anything like that.

Anna:

Yep.

Phoebe:

type that we've already spoken about a fair bit is strength. And this, I mean, we put it all in one bucket, but, um, something I've been learning about recently is the importance of doing, like, true work, e. g., like, with weights.

Anna:

Yeah. I mean the reason being, well one, uh, it makes you a better runner because the stronger you are, the longer you'll be able to maintain form for, but then also is a way to like prevent injury. Like I often kind of call it prehab, um, because I feel like it's what you do as a, um, it's like prophylactic to it. Um, uh, and a lot of the time people say for runners with strength stuff is to, lift high, low, wait, what is it? It's, um, high weight, low rep. Yeah, yeah. I always get my tongue twisted.

Phoebe:

lift high. Talk me through why that is, because I, um, know, previous to starting my gym journey, I thought that doing Pilates, which often included kind of like small hand weights was still really good for strength because it was still weights. Whereas I was told in no uncertain terms by a few people that actually that's like really fundamentally different from the high weight, low rep kind of training.

Anna:

yeah, well I guess so the, better for muscle growth and I guess in the sense that running is basically a few, well like thousands of small reps, so like low weight, but, uh, high volume of them, so it means that Essentially, you're actually already, by the act of running, you're, that's what you're doing. so obviously cross training and building strength, we need to do something different. So that's when the heavyweight low reps come in. so preventing and fixing running injuries is all about gaining strength. So you kind of need to pick something, pick a weight and rep strategy that gives you the maximum strength gain. so like, that's quite often, guess it's like shocks your muscles in a sense that. the running you're so used to because if you think about it you're like doing a million sort of like calf holds and everything every time you go for a run whereas to really like target that muscle and increase the muscle strength by like adding a dumbbell in when you're doing those calf raises all of a sudden your muscle's going to have to work harder in order to like lift and your leg and like your body up and down Does that make sense?

Phoebe:

yeah, it is super interesting. And I, I mean, your point about like, you have to kind of get a program that works for you, I think is really valid because well, so actually, I mean, you've been doing gym for a little while, like what are the core muscle groups you're thinking about when you're trying to get stronger? Like what are the most important ones for runners?

Anna:

Well, obviously sort of like the like, like the glutes, calves and like the hamstrings and quads. But I think this is when it's really important to get an individualized program because obviously like no two bodies are the same. So I know that my pelvic stability is really, really bad. So a lot of my exercises are based around that, whereas, um, my, calves are, like, relatively Speaking, okay on the strength barometer in a sense and so it might be if you were to just come and do my or actually at the moment for like perfect example like it's like very much dominated by hamstring exercises, but if you were to just come and do my routine who knows, like you might just naturally have really good pelvic stability and like your hamstrings are fine, so by you doing what I'm doing, like it will obviously still benefit you to a point, um, but it's just not getting the most out of it, which is why it needs to be, like, individualised.

Phoebe:

That yeah, that's a really good point. And yeah actually you are so right because I remember my physio telling me ages ago. Which I did nothing about that. I should do strength for like my back and shoulder. Oh, that's not true. I did a little bit in Pilates, but yeah, that I should do strength like my back and shoulders and core as much as my legs, or if not more so, because then when I'm at work, I get less tight and I have better posture and that actually has big implications for how I feel when, when running, um, and you, you mentioned, um, pelvic stability before let's talk about stability as kind of another category of cross training. I vividly remember learning about stability. I was in COVID lockdown and I'd heard people say the word stability so many times and I'd never known what it meant. And then I started like Googling it and watching all these YouTube videos on like how important stability is for runners. Um, so what is stability and why is it so important?

Anna:

So stability is defined as the quality state or degree being stable, which I guess in a running sense means the strength to actually like hold yourself upright and run in the most efficient way, possible to propel yourself forward.

Phoebe:

on that, like, I feel like, um, no, I know that most of my injuries and obviously all these different types of, you know, strength, stability, they're all linked, but my injuries have come down to stability often more than, even strength or other things. And it's because, yeah, so you imagine when you're running. Every time you land, there's all this load going through your body and you have a whole lot of little stabilizing muscles and if they're tired or overloaded, they're not doing their jobs, then things collapse in, things like rub and things get irritated and that's when you get inflammation and that's when kind of injuries can occur.

Anna:

Yeah. It provides like a solid platform to, for you to run with a balanced correct gate. And then if you can do that, then I guess everything's going to be sort of like even. So there's not going to be like more pressure on a specific area.

Phoebe:

So what kind of exercises do you do to work on your stability?

Anna:

so, I mean, I feel like this is when your Pilates and stuff. comes in there are a lot of stuff you can do in regards to stability at the gym and strength in a sense sort of because it's making the muscles increases the strength in the muscles then sort of naturally you're going to be more stable but the exercises that are like purely focused on stability i think in a sense they almost like they look funny to do in comparison to just like the big, lifting the big heavyweights at the gym, because they're more like specific to whatever you're trying to stabilize, because, it's the resistance of a muscle or group. to control like the joint position and balance. The stability exercises get really tiring, but I feel like that's, that's one of the reasons like why you did Pilates, right?

Phoebe:

definitely. Yeah, I think, when I think about stability, I think about a lot of single leg exercises. Basically, I mean, running is a single leg sport. Like, you don't, you obviously only have one foot on the ground, and it's about your legs ability to remain strong and stable when it's,

Anna:

Yeah.

Phoebe:

runners do a lot of like single leg exercises to really work on that, basically like balance as much as anything. And then the other massive thing here is core, like your core is one of the most important parts to keeping you stable, upright, hips in the right position, taking load off your back all the time. Taking a load off your glutes, everything, and so I feel like, well, something I've missed, yeah, really missed over the past few weeks not doing Pilates is just like, just that one little bit of core each week felt like it was very, very helpful for my running, particularly when I'm fatigued

Anna:

Yeah,

Phoebe:

your form kind of goes out the window a bit.

Anna:

Yeah, I kind of associate stability a lot with your trunk and it's sort of like The like core of your body. Um, and yeah, that's what I really struggle with. Um,

Phoebe:

to come back to our sports bra episode, if we, we do need better stability, like women struggle more with stability Especially when we're not supported in our sports bras because the movement of your breasts impacts the like plane of motion and swings you from side to side more. So it's more of that. It's less like forward movement and more like side to side, which is what stability often is when you're running. Is that like controlling that side to side movement? And so I just think by virtue of our body shapes, I think it's more important for women.

Anna:

Yeah, yeah, exactly. another one, which I feel like is right up your alley, is mobility. With your Pilates yoga so can you talk us through mobility?

Phoebe:

So mobility kind of refers to the range of motion around a joint. you might kind of think of like how mobile you are. It's like how, can you extend, not extend that range of motion necessarily, but make sure that you're able to do your like natural full range of motion. So the old way to look at mobility was probably more about flexibility. And we thought more about our muscles and stretching our muscles. And that kind of, there's been, you know, enough research now, like not disproving the value of stretching. Cause you know, active stretching and so on. There's still benefits to it, but saying that it's much more important to work on your joint mobility. And yeah, I think something that this is really important for runners, because our joints do take a lot of load and the muscles and everything that are tendons that attach to that joint, rather, they can really make it really tight. And that's again, where a lot of inflammation comes in. So. Working in your mobility means, yeah, doing exercises and stretches that help increase that range of motion in those joints or, getting a massage and doing foam rolling and trigger point balls, like getting in those joints, getting a little bit more blood flow and, yeah, working on your range of motion. How do you in an ideal, like in a classic week, what would a good cross training schedule look like for you? And like, how do you actually fit that in?

Anna:

Find this really tricky and I feel like most people would feel the same because it's like, I mean in an ideal world it would be so cool to do all of these different like types of cross training quite a bit but at the end of the day if you're trying to work full time, you know, doing this running thing for fun. You have all these other commitments. You just genuinely don't have the time to do it all. Um, so I feel like, it's very individualized cause some people will probably feel like they need to focus on some, um, like areas of cross training more than others, just depending like on their body and their like history of injuries or whatnot. And then also there's just like preference, and accessibility as well. Depending on where you live, with, the weather, and then also, what you have near you, but I, I, which actually did fall off, quite a bit before coming to Europe. But I love normally going for a swim once a week. I just find it super like relaxing and, I do it for the cardio fitness, but. I find swimming really meditative and relaxing, um, so that's what I really like, and then, yeah, as I've spoken about quite a bit, I go to the gym, well, try to go to the gym twice a week, and I don't love it, that's purely just, uh, like trying for like injury prevention, yeah. Um, so yeah, to me cross training in an ideal world would look like three sessions a week, but

Phoebe:

Wow. And how long is a

Anna:

that doesn't often happen. I remember speaking to a old physio friend, Richie, and he said to me, he was like, you actually just have to go there. If you're there for 10 15 minutes throwing weights around for that time, just get in, get out, it doesn't matter. It's not as though you have to be like, okay, I have to go for an hour, like, when am I going to find that hour? Like, go for 20 minutes, go for 15 minutes. It's better than nothing. majority of the time, I feel like I'm in and out in half an hour so I, yeah, I think don't be intimidated by the time factor because anything's better than nothing.

Phoebe:

Yeah.

Anna:

often also as well, cause sometimes I find it hard motivation wise to actually get to the gym. So I'll tell myself, just go like trick myself. It works every time. I'll just say

Phoebe:

learned. So proud.

Anna:

Oh,

Phoebe:

idiot. That idiot. Ha ha.

Anna:

I know, gosh, how can this chick be so stupid? I'll just be like, we'll just go for 10 minutes. We'll do an exercise. And then I get in there and then I'm like, okay, well I'm here. I'll

Phoebe:

May as well do it.

Anna:

Yeah. Um, what about you? What does like a good, um, cross training week look like for you?

Phoebe:

Well, so I'm still figuring this out now. I do, I'm like fully converted to thinking that I can like, You know, understand why gym is so important. So I think, yeah, two gym sessions a week, ideally one on a Tuesday night after my session, and then maybe another one on like, or maybe a Thursday night after my second session or Saturday, or Sunday, kind of after the long run. And I think with gym, with the gym, what I found the way I've been able to after, you know, never going to a gym in my life to now going twice a week for three weeks, is I just found a gym that's like super close to home and, It's like, I've got, it's, it's open 24 seven. I've got the access on my phone. So I always like have it on me and I often like half the time when I've gone, it's literally been at the end of a run and I've had an easy run or whatever. And I'm like, Oh, I'll just finish at the gym and I'll do my 20, 30 minutes, whatever. And I feel like it's just been so convenient that it honestly hasn't really bothered me. So that would be the strength side. I don't do any cardio cross training, um, I mean, I guess I ride my bike to work, but that's like three Ks. So I don't think it counts. And then with stability and mobility, I really try and just do this like 10 minutes before every run. I do some, it's literally my activations and, and my rolling. And I just like get into the tight spots, get the, You know, get the blood flowing a little bit and I do my, yeah, stability as my activation. in an ideal world, I think I'll, try and keep doing like either one Pilates class or one yoga class a week, but right now that's been challenging to fit in.

Anna:

let's do maybe a little quick fire of the other components that we've been focusing on. I want you to rate out of 10 your mindset this week.

Phoebe:

I reckon my mindset's been Good 10 out of 10. Oh, like nine out of 10. I don't know what a 10 looks like, but, um, yeah, I feel like I've been, like compassionate of myself coming off that sickness. And yeah, I think I've been still good at I don't know, not letting it like not stressing about where my fitness is at or anything like that. I think, you know, what helped me a few times this week was like, Oh, you know, if I was feeling tight, I've been quite tired, feeling like tied in my runs and then thinking like, You know, you're injured and you would love to be running. And as soon as you think about like that, you're just like, oh no, just be, just be grateful. So yeah, mindset's been good. What about you,

Anna:

Glad I could assist.

Phoebe:

I'm like, could be worse.

Anna:

You could be Anna.

Phoebe:

You could be Anna.

Anna:

Um, my mindset I reckon would probably be a five. I'm feeling more positive, um, but I am really having to proactively and consciously remind myself to be positive. Hence why it's not higher. but yeah, I'm enjoying myself over here and whatnot, but yeah, I feel like it's not, I feel like forced is the wrong word, but I feel like I have to be like in tune and like proactive about, but yeah,

Phoebe:

it and,

Anna:

Yeah.

Phoebe:

Good on you.

Anna:

It's like not coming as naturally as it normally does. Um, what about right out of 10 year recovery and balance. Yeah.

Phoebe:

what enables you to have a good mindset. So much of the time is like running gives you all those like endorphins that makes you feel so good. So you've got the double whammy of like a being a bit stressed about an injury and that sort of thing. And then not having those same coping mechanisms that you get through running.

Anna:

That you normally have. I know. Yeah. Really, it shouldn't be designed like, I don't know, I feel like there should be some higher powers that sort of re jig things a little.

Phoebe:

running is too powerful, honestly.

Anna:

know. It should be that Your coping mechanisms are better off if you're not running,

Phoebe:

Yeah, it

Anna:

you get a little more fragile when you are allowed

Phoebe:

When you run. Oh my god, that is a terrifying thought.

Anna:

Can we, let's send a note to whoever's looking down upon us and controlling these things. Yeah. Um, yeah, how's your recovery been?

Phoebe:

My recovery's been poor. Four. Four out of ten. Why is

Anna:

Four. Oh, I thought you said poor. I thought you said poor out of ten. Oh, poor four. Right.

Phoebe:

Both. I said both. I said poor. It's a four.

Anna:

And four.

Phoebe:

I think my sleep's been really bad this week with probably the like Olympics and we've been like recording really early or like, like late or whatever it looks like. And, yeah, I haven't done my yoga class or anything like that, but I'm growing a sense of self worth. with Izzy on Saturday night, so

Anna:

So good.

Phoebe:

like, that is like a 10 point recovery just from going to that, so

Anna:

Yeah. Lovely.

Phoebe:

What about you? A

Anna:

four as well.

Phoebe:

poor, a poor four.

Anna:

I, there's six of us staying in Paris for the Olympics, which is so much fun. Um, yeah, but I think I said on the pod last week, I don't want to not be doing things. And yeah, we're out. All day for like 12 hours a day. Um, and so it's like barely yeah, there's not much rest happening at all.

Phoebe:

is tough for your injury recovery.

Anna:

Yeah, but, yeah, like, what can you do? I'm not gonna, sit at home, yeah. Um, and what about fueling?

Phoebe:

Yeah, feeling good. Uh, nine, I reckon. Did really, like, back to good meal prep. Have had protein every single day. Yeah, feel like I've done a good course corre My, feeling the first few weeks I kept giving myself a low score. So, um, I've done a good course correction and I'm back on track. What about you?

Anna:

nice. Um, yeah, I would say, uh, I'm going to give myself there have been, yeah, I'm gonna give myself a nine. There have been, I have been consuming a lot more alcohol over here just because it gets to 6pm and you go out for a drink. But I think that's all part of holidays, so I don't think that should actually be a deduction at all. I think that's, uh, It's like a representation of like a healthy, balanced lifestyle. and yeah, the food, like, yeah, I think I said on the pod last week, so far so good with the gluten free, have found a gluten free bakery, so go and get a baguette for lunch each day. good, yeah. So should we announce the cheeky team member of the week?

Phoebe:

We absolutely should. So, a reminder of what this final segment is. Each week we post a question in our Strava group and we pose a running related question to the Cheeky team and everyone chips in with their answers. And this week, the question was on, cross training. So we asked people what their cross training routine was like and what their non negotiables were and how they kind of fitted in with their week. And there was one answer that week. Absolutely loved, Anna, especially I think it resonated with. Anna, would you like to read it out?

Anna:

Yes, so this, was from Sophie Weaver and I love this comment because I think a lot of the time Even a lot of the time with cross training, it's associated with negative connotations because it often means that maybe you can't run as much. so I really, really appreciated what she said. So she said, I think the most underrated benefit of cross training is that if you enjoy it, it'll support your mental health during the periods when you can't run. I had to find another way to move that I enjoy because my mental health suffered so badly. Anytime I was injured, recovering from a long training block or burning out. Running can't be everything because what happens when you need or want to take a break. I found that out the hard way a few years ago with a stress fracture. Now I have a bike that I love to ride. Bikes have the added benefit of encompassing some of the things that I love about running. Getting outside, exploring, connecting to people, and community. I don't have it purposefully worked into my schedule, but I keep in mind the rule of thumb. Hard day's hard, easy day's easy, and rest day's is for rest. I ride because it's fun, and that's the most sustainable attitude I've ever had to any kind of cross training. I've just added a gym based strength session once per week, and I'm hoping that if it stays fun and playful, it'll stick. uh, yeah. Love it.

Phoebe:

pearls of wisdom in there. Like I love that idea that, I mean, it's funny, we talk about running wise, but it makes as much sense that you should have, you know, you could have a cross training. Why? And if that's something like, if you do it because it's fun and you enjoy it, then of course, or like, you know, you get that sense of community and exploration and everything, then of course you're going to keep doing it. It's such a good perspective.

Anna:

yeah, exactly

Phoebe:

you so much, Sophie, for submitting that pearl of wisdom. Thank you so much to everyone else who responded and thank you on for sponsoring the pod and that, team member of the week segment. Sophie, you're going to reach out to you on Strava and you will receive a special prize from on..

Anna:

And so I think that's it for this ep. Week four down.

Phoebe:

Week four down, you are about to go away and have the most fun weekend of your

Anna:

Oh no, I'm pretty

Phoebe:

What are you, so what are some of the events that you're going to be watching over the next three days?

Anna:

So I'm hoping this afternoon the others have all gone off to explore Paris and go to the Louvre and all these random things I've actually never seen before. So I'm hoping, uh,

Phoebe:

podcast.

Anna:

so I'm hoping to join them in a couple of hours and then, uh, going to the Aths tomorrow morning. so that will be Friday morning. And then going to see the Water Polo semi final tomorrow night, Friday night. And then it really heats up. So then Saturday morning, Saturday morning, have got the men's marathon and then we've got our one and only final session that we're attending, which is the athletics and it's the final session of the athletics and the women's 1500s on. Oh my gosh, by the time this comes out, this is all going to be over. That is crazy.

Phoebe:

how we'll have all gone.

Anna:

I know. Um, so, yeah. Hopefully Jess Hull is at the pointy end. And I actually think we could, um, I reckon we could have, I reckon we're a fair game to have two Aussies in the final. So hopefully that is the case. And then Sunday morning, probably the uh, um, Last one, best one. the Women's Marathon, which is the last event of the Games. And I am so pumped. It is crazy. And I know you are too, with the watch party that's happening in Melbourne. It honestly sounds so cool

Phoebe:

Yeah, I'm pumped. It's gonna be really fun. please take lots of pictures and yeah. Take some pics of the athletics and everything and let everyone

Anna:

um,

Phoebe:

it up.

Anna:

Oh, I will. I might actually, I mean this will already have come out, I'm not gonna, I might actually, I wonder, I might actually post stuff on Cheeky over the weekend, like at the

Phoebe:

Yeah, I think, I reckon you definitely should like Yeah. I want you to do, I want you to do a live. Filming of yourself during the 1500m final. Or maybe I'll ask Noz to film you. Or I'll ask like Dave to film you both. Just, just quietly on the side.

Anna:

We'll have a cam, a GoPro

Phoebe:

Oh yeah, the GoPro didn't even Oh!

Anna:

Oh my god!

Phoebe:

I, from the videos you sent me from the other night, you're yelling so much. Like, you're,

Anna:

my gosh.

Phoebe:

cheering on Stewie and you're

Anna:

Cheering

Phoebe:

Go Stewie! And then everyone falls and you're like Oh! Yeah.

Anna:

Um, all right. So that is it for this week. I also want to quick shout out to, there was a London listener that actually messaged me on Instagram saying that I know a good soft tissue. therapist in London, if you're still here. So thank you so much, Sally. I'm not, but that is so, so kind. and yeah, follow us, subscribe wherever you get your pods or on social media at Cheeky Run Club, tag us in your photos or wherever you're listening from. Nice, alright, well, We can't wait to be in your ears next week

Phoebe:

bye. so what is stability

Anna:

Well, I mean, it just pretty much means, like, stable. Um, so it means that

Phoebe:

Hannah.