Cross Training for Runners

Cross training is a valuable addition to a runner’s training routine as it helps to improve overall fitness, prevent injuries, and enhance performance. It helps decrease bone stress. It helps improve cardiovascular without taxing the joints as much as running. Cross-training for runners can have positive mental and physical benefits.

Cross training for runners

Here are some ways that runners can cross-train:

Cycling

Cycling is a low-impact activity that provides cardiovascular benefits while giving the legs a break from the impact of running. It helps to build endurance, improve leg strength, and maintain aerobic fitness. Consider outdoor cycling or indoor options like stationary bikes or spinning classes.

Swimming

Swimming is a fantastic full-body workout that is gentle on the joints. It improves cardiovascular fitness, builds upper body and core strength, and increases lung capacity. Incorporate different swimming strokes and interval training to vary the intensity.

Strength Training

Engaging in strength training exercises helps runners develop muscular strength, stability, and balance. Focus on exercises that target the major muscle groups, such as squats, lunges, deadlifts, planks, and push-ups. Additionally, exercises that specifically target the core and hips can be beneficial for runners.

Yoga and Pilates

These practices improve flexibility, balance, and core strength, which can enhance running performance and reduce the risk of injuries. Both yoga and Pilates also promote relaxation and mindfulness, which can be beneficial for mental focus during running.

Elliptical Trainer

The elliptical trainer mimics the running motion but with less impact. It provides a good cardiovascular workout while giving the joints a break from the repetitive pounding of running. Adjust the resistance and incline to vary the intensity.

Rowing

Rowing is a great full-body workout that engages the upper body, core, and legs. It improves cardiovascular fitness, muscular endurance, and strength. Rowing machines, or even actual rowing if available, can be excellent cross-training options for runners.

High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense exercise followed by brief recovery periods. These workouts can be adapted to various activities such as bodyweight exercises, circuit training, or plyometric exercises. HIIT helps to improve cardiovascular fitness, burn calories, and boost metabolism.

Cross-country Skiing

If you have access to snowy regions, cross-country skiing is an excellent winter cross-training activity. It provides a full-body workout, challenges cardiovascular fitness, and strengthens the leg muscles.

Remember to listen to your body and choose activities that complement your running goals and fit your individual preferences. Aim for two to three cross-training sessions per week, alternating with your running schedule. By incorporating cross-training into your running routine, you can improve overall fitness, reduce the risk of overuse injuries, and enhance your running performance.

Why Runners Need Yoga

Every time I end up with a running injury I’m reminded that I really need to stretch. Not just that perfunctory stretch I pretend to do that probably just makes things worse, but a long, range of motion, stabilize the body type of stretch. I can almost feel the muscle tightness, but never take the time after a run to really get those muscles back in shape.

Though it may be hard for type A runners to slow down long enough to maintain a downward dog, it makes good sense to incorporate yoga into your running routine if you want to improve your running technique.

Here are 3 reasons why runners need yoga:

Yoga strengthens your core

A stronger core helps keep your body stable while you’re running and decreases your chances of being injured. Yoga is a complete, total body workout that works the outer body and inner body at the same time, protecting your internal organs. It works both the large muscles in the body and the smaller ones, targeting the respiratory, skeletal, and cardiovascular systems. Yoga uses your own body weight to make you stronger. It also stabilizes your back and neck.

Improves breathing

Runners who do yoga ensure more oxygen is circulating throughout the body. Yoga targets the upper, middle and lower portions of the lungs, something running doesn’t incorporate. Yoga gives you increased lung capacity, which improves both endurance and running performance.

Increases flexibility

There are several ways runners can increase their flexibility, and yoga is one of those. Yoga is great at increasing your range of motion and helping to prevent injuries. Yoga stretching allows you to extend your muscles through their full range of motion, actually making it easier to run. And what runner doesn’t want that?!

I’ve always resisted yoga as being too slow and boring, but if it can help make my running faster and easier, I’m ready to give it a try. What about you? Are you a runner who swears by yoga?

Marathons Going Green

Yesterday was the annual L.A. Marathon, which was perfectly timed on festive St. Patrick’s day and the weather was perfect. Approximately 24,000 runners went the 26.2 miles from Dodger Stadium to Santa Monica. It’s one of the largest marathons in the country and brings in runners from all parts of the world. So, on a day synonymous with green, I was surprised to see one of the biggest marathons in the country didn’t seem to be going green.

6,000 volunteers hand out oranges, bananas, and over 70,000 gallons of water to runners as they pass by. Then they kept the streets clean by raking the trash continuously. 1, 220,000 paper cups. I could help but think at least some of that waste could be kept to a minimum if they’d only used swiggies, wrist water bottles, instead. At least a little of the marathon could be greener with eco-friendly wrist water bottles. I would think you could save on time by not having to slow down at the water stations so often. You could just fill them up quickly on the go. And they can also be frozen to lower your body temperature in the heat.

With all the talk of going green, you would think marathons would be more conscious of the enormous amount of paper cups that are being used and find an alternative.

So, race directors, give me a call. swiggies are a great solution to that problem. And they’re BPA-free. Put your logo on them and participants will keep them for a long time, showing off your logo over and over again. And showing that you care about the planet at the same time by going green. It’s the best advertising money can buy.

 

 

 

Psychological Benefits of Running

As I was running through the hills near where I live I was thinking that it’s great just to take a break away from the office, away from the computer, and away from stress. Even if it’s just for a short time. There’s a lot to be said for tuning out the world for a while on a run and the psychological benefits of running.

Psychological benefits of running

Here’s another good article by Judy Mick that discusses that topic:

Most everyone knows that there are great physical benefits of running. It keeps you healthy and in super shape. But, many don’t know that running in great for you mentally as well. Here are some ways that running makes you stronger mentally as well as physically.

Running provides great stress relief. There are several ways that this happens. If you have a problem that you need to figure out how to handle, a long run gives you the time to sort it out in your mind. You’d be surprised how clearly you can sort through things during a 2 hour run.

Also, going for a long run can just clear your mind. If you’ve got many things going on in your life, a nice run can help to just get away from things. Many runners will take this time to be by themselves and just be out on the roads – themselves and nature.

Others will run with someone to have company and just forget about their problems.

Another way that runners deal with stress is just going out and blasting through a run. If it’s been an overly stressful day, you can go out and do some speed work. This will help to get all that stress out of you. Trust me, it feels great!

Running will improve your attitude. There are those that think “runner’s high” is a myth. But, there is something to be said about how good you feel after a run. The release of endorphins that accompanies running does make you feel better and keeps you a happier person. There are even some doctors that prescribe a running routine for their patients that are suffering with depression. For these runners, this also helps them to focus on something else rather than their problems.

A regular running program will also improve your confidence. This can happen in many ways. This confidence can come from goals that you set and accomplish. Many runners start running as a means to lose weight. As they reach this goal, they gain confidence to keep on running and it spills over into their everyday life, also. Runners also gain confidence from setting other goals, such as training for a specific race distance, tackling that big hill, getting faster, etc.

You know how running benefits you physically. Isn’t it great to know that running will also help you keep a good attitude and in a good mood? For many people, this may be even more important.

Running is a simple sport – but there are also many things that you need to know and be aware of. Sign up for my Free weekly newsletter at Runner For Life for advice to stay out on the roads and keep running for life.

National Running Day

If you see a lot more runners out today it’s probably because it’s National Running Day. The running industry has dubbed the first day in June a day when runners everywhere lace up their sneakers and hit the road, or trails, or the treadmill.

Cities and small towns across the country are planning running events to celebrate the fact that running is a free, easy… okay it’s free, way to work off stress.

So, grab a friend, two legged or four legged, and head out for a run to celebrate. To find out more go to:

http://www.runningday.org/