June 10, 2006

Cross Training

It is a commonly held belief that all runners do is run. There are a variety of reasons why this is true. First, running is an easy sport to pick up. You only need shoes, an area to run, and motivation to do so. Second, many people who run simply do it because it is available and non-expensive. While it is great that individuals run, it is important to cross train.

Cross training is involving a variety of activities into your fitness plan. Why should you cross train with your running?

• Lose More Calories. The more activities you include in your cross training, the more calories you are going to burn!
• Greater Strength. Yes, you will get stronger depending on which cross training activities you include. Running alone is a great way to stay in shape. But consider how much better your shape will be if you jump in the pool three times a week.
• Reduced Injuries. If you have sore leg muscles and the pain does not go away after a few days, do you want to keep running? Going to the gym and working on your upper body will give your legs a rest for a day. At the same time you are still putting your body through physical activity.

There are three great reasons why you should cross train. Now, how should you incorporate cross training into your schedule?

• Start Easy. There is no point adding an additional hour in the gym everyday for your cross training. Start easy by just adding a few minutes of lifting weights or swimming a few laps.
• Build Gradually. Think back to when you first started running. It may have been hard so you took it easy. As you ran more and more it became easier and easier to go farther and farther. Do the same with cross training. If you feel ready to extend the amount of time (and effort) you cross train, do not be afraid to. Just be sure to do it gradually. If what you add still feels easy, begin adding more to your schedule. Try not to overexert yourself.
• Take Time Off. Just like running, do not be afraid to take a day off. Most people who cross train are probably doing it to get a better shape or to improve their running. It will not kill you to take a day off. Remember, you can always make up that time lost in other ways!
• Get Help. If it is your first time in the gym, ask for help! Other "gym-goers" will not care if you are asking for help on how to use a machine. It is better to ask for help than risking an injury or breaking equipment. Also, do not be afraid to ask for help on your cross training plan. Check out running sites and see what people are doing. They can provide a wealth of advice for any new or veteran cross trainer.
• Use the Proper Equipment. Plain and simple: do not swim in your running shorts. Buy a swimsuit. Likewise, do not wear your spikes into the gym. Make sure you are dressed appropriately for whatever activity you are doing.

Now you have a better idea of how to incorporate cross training into your schedule. It really follows the same advice given to new runners! Finally, what activities can you do to cross train?

• Biking. Yes, good old biking is perfect for the runner. It keeps you moving fast, you cover a large distance, and you really get a good breeze going. Plus, if you have always had that desire to wear biker shorts, this provides you with a perfect opportunity to do so!
• Swimming. It is relaxing, clears out the lungs, and gives you a work out that almost all parts of your body will appreciate. Swimming is also a great activity to do when it is 120 degrees outside.
• Lifting Weights. No just upper body, you can work your legs, too! This is where you will most likely need assistance. Remember: do not be afraid to ask for help! Start off easy. You may have been able to bench 300 pounds in high school, but if you have not done it since then, try to start of with something lighter: like a feather.
• Pool Activities. Non-traditional swimming activities are great for your body. Join a water aerobics class or even pick up a water polo class. They are fun activities and it keeps you moving in more than one direction.

There you have it. Four activities you can do to begin cross training. Obviously, the list could go on for pages. These are just four broad categories that thousands of other activities could fall under. What cross training activities do you do? Post them in the comments!

RP

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Comments

luv to do xc skiing. its natures natural ac :-D

What are your thoughts on rollerblading as part of cross-training? Is it beneficial or detrimental to training in any way?

Done a lot of ice skating, and some roller, and it's really good for the quads since ya gotta be so low so much. Skating backwards, and in circles, also stretches plenty. Plus it's good on the speed and gets your sense of balance really acute. My opinion it's really good cross-training.

I love it and blade a couple times a week in summer. If you work hard you get your heart rate up and you can really feel the burn in your quads and butt. It's a no impact sport unless you fall :^O

If you want to add another dimension to it try "ski/skating" with a couple of x-c ski poles (rubber tipped of course). I used to do this and it is a great cardio workout plus good for quads and arms as well.