Simply put…if you are not cross training, you are not reaching your potential, for the beginner runner and experienced alike. In this article, I will discuss how to train, provide some tips, and my benefits of cross training for runners.
As a running coach for some time, I have heard it all. Most runners want to run faster and farther. There are numerous reasons why that may not occur. They can range from poor diet, poor or improper shoe selection, running form and posture, too much running, not enough, weight, physiology. But there is one aspect which many overlook and it affects every single runner…a weak core.
There is not just one specific exercise you can do for cross training, There are pros and cons to every exercise you perform and would like to cover them in another article. In general terms thou, it really depends on your goals and present abilities as to which workout you do perform.
Cross training is your key to building a better core…here is my list of benefits of cross-training.
Maintain or Improve Cardiovascular Fitness
Cross training, through effective exercise routines, can maintain your cardio levels. Same could be said for incorporating it into your running routine as well. You are simply looking for a way to increase your oxygen intake and energy store levels. There are two types of cardio, with varying results, which will help you perform better.
For endurance cross-training, you want to perform those activities which are aerobic in nature, i.e. swimming, Tai Chi, conditioning. Aerobic is a state where you do not reach your lactate threshold, pushing you to develop better endurance. There is also anaerobic cross training, such as resistance training, weight or strength training. Strength training is ideal for increasing strength of all your core muscle groups. Success of cardio involves adding different exercises to your routine.
Reduce the Monotony of Running
Regardless of how much running you do, your body and mind need time away from running. Believe it or not, spending time focused on other activities will actually better your performance, and cross training is a perfect means to keep up intensity, while giving your running-related muscles a rest, and to keep your ultimate goal as your main motivation.
Muscle Balance
Many say…what is that all about? If you work only certain muscles you are bound to fatigue them, especially if you have not concentrated on your core at all. Your core muscles, including your abs, spine, and pelvis muscle groups, is the center point for all your muscles.
Your leg and upper body muscles receive their energy from your core. If your abs are weak, you will surely be fatiguing every other muscle in your body. If your abs are not strong enough, you will fatigue your pelvis and hips, allowing for poor posture, which affects your back, which in turn, affects your gate and lower body.
Excellent for Injury Prevention
Cross-training among runners is not solid. I will say time and time again…those who spend time spinning, or other activities see a tremendous increase in their performance. What may be more noticeable is how often those who cross train have fewer injuries. This is based on the section above, as you work your entire body.
Often, it is an overuse injury which will sideline you. One reason this can occur is simply not participating in our activities and from fatigued muscles. Remember, everything starts with your core.
Great for Recovery
Should you get some slight injury and need to change your training routine, you can continue your fitness level by increasing your cross training activities. If you have been involved with some other form of exercise, your body will adapt quickly to the increased number of workouts.
How Much Cross Training is Enough?
The amount of such activities you perform all depends on your present condition and circumstances. If you are presently training for a race, look to incorporate some activity two to three times per week.You can even include low-intensity, aerobic workouts on your recovery days, so long as they are not running-related.
If traveling in poor weather conditions, it is a great way to escape the nastiness of the outdoors. Find a local gym or try out the universal equipment found in many hotels these days.
If it is off-season, or recovering from some injury, add more blocks of strength or condition training to your schedule. Cross training is one in which there will not be a sixteen-week set schedule for. You will start with the minimal amount and work from there.
It is a good thing to have when you do feel the burden or boredom of running. Rather then being a couch potato in from of a TV, take a trip to the gym for a good workout. Pending your fitness and acclivities, the sessions may be as intense as a run, and could include anaerobic exercises as well.
