I’m always looking for ways to stay active and I’ve often wondered if running was a good cross-training for climbing. Normally, you put more energy into training your fingers, your upper body or climbing skills, but jogging proves to be beneficial for climbers for several reasons.
1. Running as an active recovery method
According to several studies, aerobic exercises may be more effective than passive rest to recover from a workout. Running, which can be practiced at a low intensity and on short distances, increases blood flow and eliminates waste like lactate. By recovering faster, you return to your normal state earlier where you can train again and possibly make more successful efforts than if you were still tired. If running doesn’t work for you, active recovery can also be done by biking, walking or swimming.
2. Leg strength in climbing, not to be underestimated
Many climbing movements require significant leg strength: dynos, deadpoints, heel or toe hooks (especially in bouldering). The lower body is very useful, since it allows us to lift some weight off of our arms and hands, and also helps us maintain balance. Running mainly works the legs and the cardio-respiratory system, two elements which can become limiting factors if they are not properly trained.
3. Physical activity has a significant effect on the mind
The current period is difficult for many of us and can cause or amplify anxiety, depression, stress or a change in mood, especially since we are limited in our physical activities. For sport enthusiasts, the abrupt inability to play has harmful effects on the mind. A study on the effect of physical activity on the emotional state demonstrated a significant reduction in anxiety and depression through aerobic exercises using large muscle groups, such as jogging, swimming, cycling or walking. They suggested 15 to 30-minute practices, at least three times a week. In addition, the psychological has an effect on climbing performance and must be acknowledged as much as the physical!
4. Good aerobic conditioning will make your approach hike easier
Some climbing walls are located miles from the parking lot and approaching can be very strenuous. Running allows you to develop the muscular endurance of the legs that will be necessary during these walks to your favorite crag. Without having to run a marathon, a simple maintenance of you cardiorespiratory level could mean you arrive at the foot of the wall ready to climb, instead of being out of breath and energy.
5. Running can replace our interrupted daily movements
One of the big changes caused by the Covid-19 crisis is the reduction of daily travels. These short walks accumulate and this circulation kept us relatively active. Physical activity, such as running, is even more important now that the majority of us work from home, which means we’re sitting down longer than usual. Going out for a walk or a short jog ensures at least a certain level of activity that will help you mentally and physically!
SOURCES :
On active recovery :
GILES, Luisa V. et al., « The Physiology of Rock Climbing », Sports Medicine, vol. 36, n° 6, 1 juin 2006, pp. 529-545.
HALSON, Shona L, « RECOVERY TECHNIQUES FOR ATHLETES », vol. 26, n° 120, 2013, pp. 6.
On leg strength :
« Optimizing Rock Climbing Performance Through Sport-Specific … : Strength & Conditioning Journal », LWW, <https://journals.lww.com/nsca-scj/Fulltext/2012/06000/Optimizing_Rock_Climbing_Performance_Through.1.aspx>, (25 mai 2020).
On the effect of running on the mind :
« Europe PMC », <https://europepmc.org/article/med/15518309>, (25 mai 2020).
