RSS
Home
The value of adding cross-training to your running program
Print
Email
RSS
Subscribe
.jpg)
“Man does not live by bread alone.” That, and many other sayings point out a simple fact of life: balance in all the parts enhances the whole. It seems fairly obvious when you think about it, but this is something many runners neglect. Cross-training will bring that balance into an active life.
Running is a sport which involves certain targeted muscles while only using the rest of them for support, balance, and coordination. This fact is often pointed out to us in a very direct way. For example, I recall the first time I ran the Sunmart ultramarathon. This is a very popular event staged in the Huntsville State Park, just a hop, skip, and a jump north of Houston up I-45. It's a multi-loop hilly trail run through some very beautiful, heavily forested terrain.
I had trained hard, running every day except on Friday, which I took as my rest day. I did my mega mileage on Saturday with my running partner, Jay Lee. He's a funny guy which made the pain bearable. The problem was, all I did was run. We did some shorter trail runs on the weekdays but our long runs were all on asphalt for the most part.
The race went well, but the next day my upper body hurt worse than my lower. Why? All those upper body muscles weren't ready for all the balancing and coordinating they were called on for as I spent the better part of seven hours bounding over exposed roots and negotiating rain water wash-outs. I had learned my lesson; the next year I incorporated weight training three times a week and felt fine after the second time I tackled that event.
While it's true that not every runner is going to enter an event like that, the concept is certainly important. Balance is key, and this calls for adding other activities to the running routine. Here are a few to consider:
- Stretching. Stretching exercises should really be a no-brainer but that's not always the case. Added flexibility will increase stride length, improve recovery after exertion, and reduce sports-related injuries. The stretching routine doesn't have to be anything exotic, but it should touch all muscle groups while focusing more heavily on the quads, glutes, calves, and lower back. Another bonus? No equipment to buy, so stretching is a perfect recession fitness activity!
- Weight training. There's no need to become a gym rat. You can even invest a small amount of money and furnish your garage with a barbell, a garage-sale weight bench, and a set of dumbbells. The important thing is to stay toned. Use heavier weights with fewer reps to bulk up, or lighter weights with more reps to build endurance. This second approach is what helps in trail running.
- Swimming. This is a great aerobic activity. While the equipment list isn't extensive (Speedos, goggles, and perhaps a
pull buoy), finding a lap pool can be the challenge. Anyone living near a lake can take advantage of open-water swimming. Swimming is also important for triathlon. It's often under-rated, but since it's the first event, it sets the tone for the entire race. And, if you can get to the transition area quickly, there will be fewer people in your way. - Cycling. Cycling uses the lower body as running does, so it's a complementary activity. The sport itself can really run you into some serious money. So unless you are seriously into it or thinking about getting into triathlon, stick to the go-nowhere bikes at the gym, spinning classes, a beach cruiser, or a mountain bike from Walmart.
These are just a few suggestions that are accessible to everyone. There are others though. Anyone lucky enough to have access to the slopes should definitely strap on some skis and hit the powder. The bottom line is to achieve balance. Your body will thank you for it.
Have a comment or article suggestion? Add it below!
Related Articles:
Add a Comment
.jpg)
