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.

Reasons Running is Good for Kids

Little did I know that when I was a kid running down the street at my grandmother’s house that I would go on to invent a running product for kids and adults. I wasn’t very coordinated and my dad used to call me Twinkletoes. But running for me as a kid was freedom. I could run all through the country roads and get a runner’s high. That was before I even knew what that was. But as a hyperactive kid, it seemed to eventually calm me down. And I was a happy kid. Maybe running had something to do with it. Because running is good for kids.

When should kids start running?

Pediatricians say that between 6 and 8 is a good time for kids to learn to run a mile without stopping. I would play a game where I would run as fast as I could to the next mailbox and then the next telephone pole. That was before I had music to distract me.

Reasons running is good for kids

There are several reasons why kids should engage in running or any form of physical activity. Here are some reasons running is good for kids:

Physical Health:

Running is a great way to improve cardiovascular fitness, strengthen muscles, and enhance overall physical health. Regular running can help kids maintain a healthy weight, reduce the risk of obesity, and develop strong bones and muscles.

Mental Well-being:

Running has positive effects on mental health. It helps release endorphins, which are natural mood-boosting chemicals in the brain. Regular running can reduce stress, anxiety, and symptoms of depression in children, promoting overall mental well-being.

Motor Skills Development:

Running involves coordination, balance, and agility, which are crucial for the development of motor skills in children. By engaging in running activities, kids can improve their body awareness, spatial orientation, and gross motor skills.

Social Interaction:

Running can be a social activity, whether it’s participating in organized sports, joining a running club, or simply playing with friends. It provides opportunities for children to interact with their peers, develop teamwork skills, and build lasting friendships.

Discipline and Goal Setting:

Running requires discipline and perseverance. By setting goals, training, and working towards achieving them, children learn important life skills such as determination, discipline, and resilience. Running can teach them the value of hard work and help them develop a sense of accomplishment.

Cognitive Benefits:

Research has shown that physical activity, including running, can positively impact cognitive functions in children. Regular exercise has been linked to improved attention span, memory, and academic performance. Running can also stimulate creativity and problem-solving abilities.

Healthy Habits:

Encouraging children to run from an early age promotes a habit of physical activity, which can carry into adulthood. Regular exercise in childhood sets a foundation for a healthy lifestyle, reducing the risk of chronic diseases later in life.

Outdoor Fun:

Research has shown that kids who play outside are happier and less anxious than kids who spend more time indoors. Running outdoors is a good way to get kids out in nature rather than sitting on the couch in front of a TV screen or computer. Fresh, clean air is good for their health.

It’s important to note that children should engage in running and other physical activities in a safe and age-appropriate manner. Parents and guardians should ensure that children warm up and wear appropriate footwear and clothing. They should have proper supervision during their running activities. And always make sure they have plenty of hydration!

I think running as a kid set me up to enjoy being active and out in nature. Thanks to my passion for running as a kid I was able to invent a product that has enabled me to make a good living and create something for other kids and adults to make running better. If your kid shows an interest in running, encourage it.

Running Shoes for a Cause

Running is one sport that is almost entirely free to participate in for most people. We take for granted that a pair of running shoes can be bought for less than $50, depending on where you buy them.

Running shoes for a cause

But for some people in the world even that amount isn’t possible. Shoes for Africa was started after Mike Sandrock, a sports journalist, came back from a coaching and racing trip to Cameroon, West Africa. He noticed that a lot of the runners ran barefoot. And still beat him, by the way.

The Shoes for Africa project started with a group of runners in Boulder, Colorado, who began shipping new and nearly new running shoes to runners to needy children and athletes around the world.

The non profit has since become One World Running and continues to grow. They’ve also added tee shirts and running shorts to their packages. The group is now a 100% volunteer organization that has begun expanding globally to continue the mission Sandrock set out to accomplish years ago.

In 2001 the organization started putting on races to raise money for the charity. They continue to add more races every year with the money going to One World Running charities. They’ve also recently added soccer cleats and baseball equipment.

Most of the shoes come from donations from individuals and from running clubs and organizations such as the Girl Scouts. Many people have shoe drives to collect new and nearly new shoes for One World. Most of the shoes are in usable condition, and those are the ones shipped to Africa. But even the running shoes that are not in good condition can still be recycled. Those are shipped to NIKE to be ground up and made into running tracks and playgrounds. This is done through Boulder’s Eco-Cycle program and the running shoes for a cause, Reuse-a-Shoe program.

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.

Hill Running: Benefits and How to Run Properly

Being a hiker and a runner, hill running is a great way to combine the two. If I can’t get to the mountains to hike, hill running through the streets is the next best thing. Here is an article about how it benefits you as a runner and how to do it the right way:

Hill running is something that runners may not like to do, but know that it will make them a stronger runner. Hills are not easy, but they can get easier for you to maneuver. There are several benefits of running hills. Read on to find out how hills can benefit you as a runner – and the proper way to tackle hills.

Running hills will strengthen your calves, hamstrings, quads and glutes more so than running on flat surfaces. This will definitely make you a stronger runner and will make running seem easier on all surfaces. Strengthening these muscles will also help prevent injuries from running.

Hill running will also help you to get faster. Believe it or not, the same muscles that you use to run hills are the same ones that you use for speed work. So, when you come to a hill, just remember that it has many advantages for you. Running hills are something that many runners put into their schedule about once a week to make them a stronger runner.

To properly run hills, you want to maintain the effort that you were with when you started up the hill. Yes, you will run slower up the hill, but you make it up the hill without running out of breath when you reach the top. Your stride will shorten slightly as you go up the hill depending on the degree of incline. Then, you will lengthen it back out to normal as you reach the top of the hill.

You want to run up the hill with your back straight – or maybe leaning a little. Many runners make the mistake of hunching over as they run up a hill. This will hamper your breathing as you run up. Make sure that you are looking straight ahead – you don’t want to keep looking at your feet. Running with incorrect form will make hills seem a lot tougher than they are.

Your arm swing is important to getting up hills, also. Your arms should be moving forward and back as you normally do as you run. Also make sure that are not clenching your fists. This will make you overly tired and will also restrict blood flow through your arms as you are pumping them to run up the hill.

With knowing how hills benefit you and help you become a stronger runner, you may just learn to like running them. Especially if you are using correct form.