For many runners, cross training often doesn't come easy. The fact is, most runners enjoy running and quickly develop a steady pattern of doing just that. Unfortunately this habit means many are missing a fantastic opportunity to gain speed, endurance, stamina, and increase their VO2 max by implementing a steady cross training routine.
Specificity of training is a term that refers to centering your training schedule around strengthening the muscles needed for that particular activity. Thus, a boxer hits a bag, a runner runs, and a cyclist rides a bike. Cross training is stepping away from muscle specific exercises and doing something different.
Nothing extremely heavy; as a runner I don't want to lug around excess weight or bulk. I benefit the most from cross training with weights two times a week for about 45 minutes. This has allowed me to make greater advancements in speed than running alone.
I know many runners who attribute personal running records to a strict adherence to a cross training routine. However, what works for one may not necessarily be the best for another. The good news is there are many cross training options and several ways to expand your exercise routine.
Here's a quick breakdown of my favorite cross training exercises for runners:
Cycling:
Pros: Good for leg strength and cardio. Low impact strengthens ligaments and muscles without the pounding of the pavement.
Cons: Bikes are expensive. Without a proper fit, cycling can wreak havoc on your back and neck. Then there's the highway; you need to be careful so you don't get hit by a car!
Weight Training:
Pros: Working muscles means you can burn more calories, make your body more efficient, break through speed barriers, and can greatly reduce injury. This is my most preferred method and I know it works.
Cons: Gym membership required. You can make yourself so sore it's hard to move. Focus on high repetitions with moderate weight to keep from adding too much bulk.
Swimming:
Pros: No impact workout that can definitely make your super efficient at using oxygen. It works all major muscle groups and burns calories quickly.
Cons: You need a pool. For many, the high number of calories burned increases appetite.
You don't have to limit your cross training to the above activities, they are just the most popular. When I coach new runners I have them limit these activities to one day a week. However, as your running progress begins to plateau it may benefit you to add an extra of cross training per week. Remember to always be safe.
Author Resource:-
Kyle Thompson is a running coach and owner of http://www.joetherunner.com.
Over the past decade he has trained many runners for their first marathon and completed many races across the United States. He uses running as a way to stay fit and lead a healthier lifestyle. To download his training guide visit his site for all things running.
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