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Cross training tips for runners
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Cross training tips for runners
Cross training helps our runs to be sustainable, healthy, strong, and injury-free. It involves activities such as weight training, yoga and swimming that are complementary to running by making us stronger and faster.
In today’s newsletter, we share tips to becoming a better runner with cross training.
The benefits of cross training for runners
Cross-training builds strength and endurance while minimizing weak spots where injuries can develop. The majority of running-related injuries are tied to overuse, which can be prevented with proper cross training. Most runners who have successfully avoided injuries are likely to credit a good cross-training plan for their durability.
Cross-training prevents injuries by strengthening the cardiovascular, muscular and skeletal systems. It allows you to improve endurance without beating up vulnerable joints, muscles, and connective tissues. Since the ankles, knees, and lower back aren’t used to the repetitive impact of running, cross-training provides an alternative to improve fitness without driving impact to the vulnerable body parts. In addition to reducing the risk of a run injury, cross training helps:
Improve cardiovascular and muscular endurance
Build strength, which can improve endurance and speed
Provide a mental and physical break by switching up your training
Allow injured runners to maintain their fitness while not running
5 cross training workouts to build speed
Improve running performance with these cross training workout sessions.
Pool running: Pool running is a great option since the exercise mimics road running by allowing you to work the same muscles, without the impact. Studies show that as long as you keep your heart rate up, pool running is an effective substitute for dry-land running. Accomplished runner Eilish McColgan often aqua-jogs in the pool.
Cycling: Build endurance and strengthen quads, hamstrings and glutes, which are muscles that are needed to run hills. Runners who climb hills on a bike have an easier time conquering hills on foot. To get the most out of an outdoor cycling workout, find rolling terrain where you can power up an incline, pedal fast when it flattens and charge up another hilly section. A stationary bike, such as Peloton, is also a good option, since it allows for more control over the workout and no time to coast downhills.
Weights: Strength training builds leg power, which carries over to faster running times. All strength work is useful, but lifting heavy weights has great value. One study showed that runners who lifted heavy weights (versus light weights) improved their performance in a 5K race. What's more, lifting weights is time efficient since you’re doing fewer reps, but getting more benefit. If you're new to resistance training, start with a light weight which allows you to comfortably do about 12 reps of your chosen exercise then gradually increase the weight and reduce the number of reps over time, while maintaining good form. Build up to picking a weight that challenges you to do six reps.
Pilates: A low impact way to build core strength, which benefits your posture, especially in the last few miles of a long run. Hunching over causes you to breathe shallowly, which can decrease the oxygen intake. But, regular Pilates exercises will build strength in your abdomen, back and arms to help you keep posture and good form. It's great to do on rest days – and, when done consistently, it helps you to get stronger and faster. It can also be used as a warm up and as a short, 10-minute strength session after a run.
Yoga: It can be hard to find the balance between having enough tension in your limbs to power you forward and too much stiffness which restricts your movements. Runners don't want to be too flexible, but loosening the tightness with yoga can be a real game changer. Runners need enough flexibility to move fluidly through a proper range of motion. Stiffness in the hips can shorten your stride and limit your speed – and tightness in a specific muscle can cause gait modifications that can lead to injury. Find a style that’s appropriate for your level of experience and works well with your training schedule. During a period of demanding running, opt for a more relaxing yoga practice like hatha. In the off-season when your mileage is less intense, do a more challenging session like ashtanga or hot yoga.
Explore the thrilling race lineup for October 4, 2024, and mark your calendar!
Ready to conquer the hills? Check out our expert tips for hill running and take your training to the next level! Start improving your strength and endurance today
6 do’s and don’ts for cross training
Your Daily Dose Of Usain⚡️
Usain with a tennis legend
Words To Run By 🏃♀️🏃🏽♂️
Don't dream of winning, train for it!
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