There is no doubt, cross training exercises reduces the risk of injury and vastly improves fitness. You will find that most endurance cross-training workouts are suitable for all fitness levels, and improve overall health.
So you are a runner…excellent. I bet you are always looking for a way to improve your race times, right? Well, if all you do is run, you are missing out as endurance cross-training is the secret to running. The recommendation is for you to add strength & cross training for peak performance.
Diversity is the key, and regardless of your running capabilities, any endurance cross-training workout you will find to be suitable for beginners. There are various training exercises which will provide you the additional strength you need, and the stamina to increase your overall running performance. They also help with the prevention of injury, and helps with motivation, surely seen during the off-season.
Again, the added factor here is that any cross-training workout will help prevent running injuries. The most common running-related injury is through overuse. Yes, it could be improper shoe selection, worn-out shoes, poor biomechanics, or a host of other issues, but when it comes down to it, it simply a matter of relying on the same muscle groups time after time.
Endurance activities, such as cross-training, help reduce the failure rate of your muscles by incorporating varying types of workouts, while still creating a challenge. These workouts are great for conditioning as it limits the amount of stress placed on each muscle group. As you improve your the efficiency of your exercise routines, you will gain the same in performance and better full-body fitness.
The primary topic of this article is educating you on the various types of training exercises to do, however, let’s take a moment and go over a full list of benefits had by cardiovascular exercise. This is not about building muscle mass, nor about how much weight you can ‘jerk’ off the floor. It is about improving all muscle groups and running efficiencies. We are looking to build strength and to tone our muscles. If nothing else, it breaks up the monotony of a weekly running schedule; gives your mind something else to focus on.
Cross Training Programs, Nutrition & Weight Loss Activities for Better Fitness
The benefits of cross training include improved performance and it reduces burn-out, produces a higher level of all around conditioning, reduces the risk of injury, allows you to be flexible about you training needs and plans- by this, I mean you could substitute strength training with isometric activities, or vise versa. Endurance activities condition your entire body, not just one group of muscles, and as you work on one group, all other take a rest, which is unlike what occurs in any running activity. Lastly, it reduces border, and improves agility and overall skills.
Okay, on to the exercises…
Which exercises make up a good cross training routine? First, they need to be functional cross training activities; cross training exercises could include all or a variation of…rowing machine, elliptical trainer, pool running, cross-country skiing, trail running, ice skating or inline skating. You can split your days into body areas. You can select upper body and lower body cross training for cardiovascular fitness.
Swimming
There are a couple different activities related to swimming. The most obvious is swimming. The use of your arms for swim strokes utilizes and strengthens your upper body. This is quite different than running, in terms of the muscle groups used. You get a break from using those running muscles and yet, still get a great workout.
Pool Running
This is the other type of pool activity, which may or may not be familiar to you. You basically wear a belt to support you in the water, keeping you in a vertical position, and adds somewhat in buoyancy. This allows you work the same muscles as during run, without the risk of injury from the constant pounding of pavement.
Cycling
Cycling has many benefits, including a complementary aerobic workout, helping in strengthening, increased flexibility, minimal jarring of running-related body areas such as your back, neck, and especially, anything related to your feet or ankles. Since you are moving faster than during your run, the sites will be different, while still providing an excellent workout. You can reach your max heart rate, or stay in the 60-80% range with high leg turnover. This specifically HELPS those who may be predisposed to having knee problems.
Rowing
Though rowing and running are dissimilar, rowing can provide a full-body workout without the strain of running. Properly done, this form of training for runners will help to strength your entre body, especially your core, abdominal exercises, which is every runner’s greatest weakness.
Stair Climbing
With the advent of the elevator, climbing stairs has become a lost art. There is no doubt you will feel the burn of your quadriceps muscles when you’re done with this routine. Climbing stairs will ultimately make your leg muscles stronger, and increase your stamina and endurance, in addition to being a challenging cardiovascular exercise. Research has shown that continuing this type of cross-training throughout the year will provide overall physiological improvements.
Strength Training
Strength training for runners is probably the number one cross training activity you could possibly do, though for most, it may be compared to watching paint dry. However, if done correctly, you can be in and out in forty to forty-five minutes. There has been numerous studies proving the benefits of weight training (not weight lifting) for endurance athletes like long distance runners, by improving power, strength, overall runner economy, and possibly number one, reducing the risk of injury.
Cross Country Skiing
Most activities fail in comparison to what you get from the activity. One activity which does incorporate many of the same movements and can burn as many calories is cross country skiing. Since it is a bit difficult sport to grasp, you may even find yourself burning more calories, as it takes some precision, along with good balance. This is an excellent cross-training activity as it improves your aerobic capacity, while having minimal impact on your body.
Rollerblading or Inline Skating
Now for most, cross-country skiing may not be a viable option. A good substitute is lacing up a pair of rollerblades and head out to the lake. Much the same activity, as it will burn calories, reduce body fat, and promote strengthen, all of which the typical runner is looking for. I once knew an individual that inline skated at a local skating rink on weekend nights to get in his cross-training.
Walking
The most over-looked type of cross-training activity there is, and is the easiest to implement. I’m not talking about walking your dog around the block; you will want to add brisk walks, and even approach a walk much like progressive or interval run training. Although walking does not provide the same benefits as running or most other endurance activities, it does help with recovery and burn a significant amount of calories, if done on a regular basis.
Still other forms of good endurance activities could be plyometrics, sprinting, and skill conditioning. In summary, there are so many opportunities for you to improve your running, it is just a matter of going out and doing it. For cross-training apparel and footwear, may I recommend you check out RRS.
