How Running Can Help Your Climbing
Many recreational climbers find the sport after transitioning out of another athletic endeavor. Some go full force into rock climbing, while others balance it with another sport. Even professional climbers who have dedicated their lives from childhood to rock climbing will balance their training with other sports or in their off-season. Popular complementary or cross-training sports include weightlifting, yoga, pilates, calisthenics, biking, and running.
Suppose you've fully embraced climbing and are considering cross-training or seeking a new way to enhance your climbing fitness, consider running. When climbing is your primary focus, you want to ensure that any additional activities won’t significantly hinder your climbing sessions. You don’t want to overtax your forearms or upper body to the point where you're too sore to climb. A good cross-training exercise will improve your overall fitness, but work muscle groups that aren't the primary focus of climbing. Running is an excellent way to target your cardiovascular endurance while giving your upper body a rest. Two main benefits from running will translate into your climbing: aerobic fitness and leg strength.
Aerobic Fitness
Enter running. It is a fantastic way to target your cardiovascular endurance while resting your upper body. Endurance, or aerobic capacity, is one of the three central systems a climber relies on (the other two are power and power endurance). While a portion of climbing endurance is specific to the forearm muscles, having a solid aerobic base will generally increase blood flow to your muscles, improve capillary density, and improve your overall physical fitness.
The key to running for climbing is to focus on consistency and quality rather than speed. Regularly lacing up your shoes and running will have the most significant impact. Even if it's only one mile, doing one mile 3 - 5 times per week adds up. You don't need to push yourself to run 30 miles weekly. Shorter runs, ranging from two to six miles, a couple of times per week will improve your fitness without leaving you too mentally and physically exhausted.
The translation of increased aerobic capacity into climbing will be evident in your ability to climb longer before fatiguing. Think about climbing ropes. You can be on the wall actively climbing for minutes at a time. Outdoors, you can be on the wall for over an hour or longer. Although the forearm pump may eventually creep in, you'll likely make it further and recover quicker.
Leg Strength
The second benefit running brings to your climbing is increased leg strength. Running isn’t going to give you Arnold Schwarzenegger quads or enable you to squat 200 lbs. And it’s unlikely you want to pack on that much muscle for climbing. Instead, running strengthens all the
muscles and stabilizers in your legs, ankles, and feet. A climber tends to prioritize upper body strength training, as a lack of upper body strength is the most evident weakness when attempting climbs. However, consider all the movements involving strong and stable leg muscles and tendons. There are heel hooks, which demand hamstring and calf strength; toe hooks, which demand quad and hip flexor strength; dynos, which demand glute and quad strength; and drop knees, which require strong hips, knees, and ankles.
Running can be a great addition to your climbing routine if you approach it wisely. Don't overdo the miles and speed; you’ll end up feeling too drained to perform well on the wall. Instead, mix in short, moderate runs into your weekly routine, and you'll see the benefits in increased aerobic capacity and leg strength. Compared to the expensive and extensive gear demands of rock climbing, all you need to start running is a pair of sneakers. Make it enjoyable and invite a fellow climber to be your running buddy. Don’t dismiss it until you've tried it, and share with us if you've incorporated running into your training routine and the benefits you’ve experienced in your rock climbing!
