Cross Training

Cross Training

Imagine if you were given one favorite food to eat for an entire year. And all you could eat is that food. Breakfast. Lunch. Dinner. Perhaps, you choose pizza. It would be awesome for a week, maybe three. But, eventually you would get bored and maybe even sick of pizza. That is the point of cross training. It allows you to use other muscles and activities to complement your favorite activity, which presumably is running. Here are some cross training ideas for you.

Cycling - this can be via mountain bike or road bike. Inside (Ouch) or outside.

Walking – This can be an easy way after a busy day to take 30-40 minutes to unwind after a stressful day at work and walk around the neighborhood. You need to do it at a quick pace to get the most benefit but it can also help work out some of the soreness you developed in your previous day workout.

Pool Work - Swimming is perhaps the one activity that rivals running to help fitness and to get your heart rate up. Also, a good aqua-jogging class can help improve fitness.

Cross Country Skiing - although the season is nearly behind us, it's no coincidence that many high school cross country champions in the fall do well with cross country skiing in the winter. Great cardiovascular workout without the wear-and-tear on the legs.

Core Workout - one of the more popular advancements in strength training is building the core (trunk of your body/abs) - this is done with low-to-no impact exercises, such as "the plank (Iowans)".

Weight Training - runners focus on low weight and high repetitions in a number of standard exercises (not bulk).

Pick a sport - never be afraid to do anything athletic as it allows you to use muscles that you do not use in running (which is why you may feel a little sore after your workout, but that soreness goes away). Playing basketball, ice skating, soccer, golf, racquetball, tennis, etc. all complement your running regiment. Make sure you warm up for any quick turn sports to prevent Knee injuries.

Yoga – Some of the great runners use this as a way to build balance and flexibility, something that most runners would like more of as they continue to run long distances (and get older).

Cross training can be very effective for you in getting that extra edge. However, be mindful. If you have a race you are focusing on, it's probably not the time the few days before to play pick-up hoops for a couple of hours. Or to lift weights for 45 minutes the day before. Do your cross training during the build-up phase or when you are comfortable it will not affect the main goal you are training for.

Go HRG