Why runners should consider cross-training
· You will improve your cardiovascular system. Many cross-training sessions are great workouts for the cardiovascular system, so they are based on the same benefits as running.
* This reduces the risk of injury. By balancing weaker muscles with stronger ones, you will reduce the chance of injury. Taking part in low-load cross-training, such as swimming or water running, will also reduce the strain on the joints, which are often a sore spot for runners.
· You won't get tired of running. Running day in and day out will burn even the most avid running enthusiast. Cross-training provides runners with a much-needed psychological break from sports, which is especially important for those preparing for long-distance competitions such as marathons.
· You can continue to train with certain injuries, giving them enough time to heal. Runners suffering from injuries are sometimes advised by doctors to take a break while recovering from an injury. But with certain injuries, you can continue cross-training. Cross-training can help injured athletes to keep fit and better able to cope with disappointment due to the fact that they have been ineffective.
When is it better to train?
The amount of cross-training depends on how you feel-both mentally and physically. If you're an amateur runner, try supplementing your three to four days of running with two to three days of cross-training.
If you are a competitive runner and run four to six days a week, you can replace a low-intensity cross-country workout with a light run or a rest day one to two days a week. Cross-training can also be useful for runners who are traveling and may not be able to run on the street or on a treadmill, but have access to other sports.
If you are injured and have given up running, you may need to exercise more often. Ask your doctor or physical therapist about how much you should exercise and what exercises are best for your particular injury.
Both beginners and experienced runners may have periods in training when they are bored or do not want to run. Cross-training can be a great way to work through unmotivated phases. If you take a couple of days off each week for a different activity, it will help you get back to running.
Popular types of cross-training for runners
You have many opportunities for cross-training. Choose one (or more) depending on availability and preferences.
Swimming
Swimming is a great cross - training exercise for runners because it doesn't carry a load and gives your joints a break from the stress of running. This allows you to develop strength and endurance, as well as improve flexibility.
This is a great balance for running, because you'll really work out your upper body, giving your leg muscles a break. Swimming has been proven to be a good way to recover from a long run. This may be recommended if you are prone to running injuries or are recovering from an injury. Some runners think that swimming is very relaxing and meditative.
Water running
Water running is an alternative for injured runners or a substitute for a light running day. It's also a great way to run in hot and humid weather. Although you can run on water without buoyancy aids (vests, belts, etc.), you will find that training will be easier with them.
Cycling or spinning
Cycling is also an effective way to improve your cardiovascular system and strength. Cycling trains the opposite muscle groups to those you use most when running, especially the quadriceps and glutes.
Elliptical training
On the elliptical simulator, you will get a workout of the cardiovascular system as a whole. Its oval (elliptical) movement provides the feeling of combining classic cross-country skiing, climbing stairs, and walking. You can program the elliptical trainer to move forward or backward to work out all the major leg muscles.
The muscles used on an elliptical trainer are similar to those you use while running. This makes the car a good low-impact alternative when you can't run because of an injury.
Pilates
Pilates is a form of exercise that emphasizes body strength and flexibility, important elements of running that runners often ignore.
Walking on foot
Walking is a good substitute for a light running day, especially if you're recovering from a long run or a high-speed workout. With certain injuries, you will be able to walk without pain, and high-speed walking is a good way to support your cardiovascular system during recovery.
Rowing
Excellent cardiovascular activity with a low load, rowing strengthens the thighs, buttocks and upper body. Just make sure you learn the right rowing technique to get the most out of this activity and avoid injury.
Strength training
Strength training allows runners to improve their running muscle strength, create a balance between unbalanced muscle groups, and focus on maintaining leg strength while recovering from injuries. You can do either weight training, where you use your own weight for resistance (for example, push-ups), or weight training, where you use weights (free or machine) for resistance (for example, leg presses).
Strength training is a great opportunity to strengthen your core muscles. Having strong core muscles helps runners avoid fatigue and keep in good shape.
Yoga
Yoga offers some of the same benefits as strength training, as you will use your body weight as resistance to strengthen your muscles. You will also improve your flexibility, as it requires considerable stretching effort. Many runners find yoga a great way to relax after a long run or a hard workout.
Cross-country skiing
Cross-country skiing will give you a great workout for your cardiovascular system and focus on the same muscle groups as running. You'll miss all those bumps on the road, so this is a great cross-training exercise for runners with injuries. You'll also work on your flexibility as the sliding motion stretches your hamstrings, calves, and lower back muscles. If there is no snow on the ground, use an indoor ski simulator.
Ice skating
Roller skating or ice skating is another no-impact sport (as long as you don't fall or jump), and it's a great activity if you're recovering from lower leg injuries or knee injuries. You will really work out the quadriceps, glutes, and lower back muscles.
