So what cross training workouts should you do? There are many types of cross training workouts, but the one you choose should enhance your own running workout, add a bit of aerobic/anaerobic conditioning to the plan but not make you open to personal injury (therefore stay away from sports activities which have absolutely no value to running, like rugby or football, in which there is absolutely no carry over to running and which open you to possible damage via physical contact along with the short, well-defined changes in directions needed for these sports).
Listed here are my top 5 cross training workouts (in no particular sequence):
Road biking, off-road biking and spin sessions all have cross over to running. The beauty of biking is the fact that it is actually non-impact (less potential for damage) and uses a similar muscle pattern to running; therefore it can supplement the cardiovascular exercise in a very time efficient way. Also, the wide variety between road, mountain and indoor biking provides various stimuli to the training program which keeps the exercise exciting.
The cross-trainer/elliptical device provides a great low impact, full body training program. The easy motion of the machine aids damage avoidance and injury recovery, while the add-on of having the ability to utilize a backward motion targets slightly distinct muscle groups, thus reaching the smaller sized helping muscle tissues. The programmable nature of the cross-trainer/elliptical machine also allows the user to match the workout to their requirements, differing from a simple flat workout session to a challenging hill repeat session.
Swimming is a good non-impact activity, focusing on ones strength, stamina and flexibility. It primarily focuses on the upper body, but when done right it really works your hips and legs and core muscles very effectively as well. Like the cross-trainer/elliptical machine, swimming is a very good system for damage prevention and injury recovery.
Aqua-jogging is yet another non-impact exercise. For those who aren’t very familiar with aqua-jogging, you place a flotation belt (an aqua-jogger) around the waistline and “run” thru the water in an upright way. You should remain tall (you should not hunch over) and move your arms and legs forwards and backwards in a running motion. You ought to make sure to keep a fairly substantial cadence (fast arm and leg movements) to drive yourself forwards in the swimming pool; nevertheless you can manage the energy amount to complement the training needs. It is possible to maintain a slower nonstop effort or add faster higher power efforts for diversity, with little if any possibility of damage.
Strength Training (My Favorite of All Cross Training Workouts):
Strength training is my favorite cross training workouts for runners. I think that strength underpins endurance; there is no point in having an amazing “engine” (lungs and heart) for those who have a weakened “chassis” (body structure), therefore exercises that increase running power should be targeted. Now for the interesting part – the majority of runners (and many coaches) believe that runners should lift a light weight many times to develop endurance; however, research has shown this to be bogus.
The brand new viewpoint is that the runner should lift serious free weights to build power, allowing the runner to generate more energy or force quickly as well as helping to make the runner strong enough to withstand over-use injuries. A few of the workouts to be considered ought to be squats, dead lifts, lunges, pull ups, presses and rows; if you’re carrying out those exercises correctly, you will be working the core muscles simultaneously!
5 Cross Training Workouts Overview
Adding a bit of cross training workouts into a running program can be very advantageous, bringing your running to the next level. But be careful that the cross-training does not obstruct you or take over from the running. To run fast, you have to run; you will need those miles in the bank to develop your endurance. Cross-training is great, but use it to accentuate the running training, not replace it! Train smart!