Cross Training Exercises For Runners
Running is a great way to get exercise. However, it is not always possible for everyone to run every day or even at all times. Some people are just too weak and others have other physical limitations that prevent them from doing so. If you fall into one of these categories then there are some things you need to consider before choosing which type of cross training program will best suit your needs.
There are many different types of cross training programs out there but they all share common features. They usually involve two or more sports being done together such as running and cycling, swimming and weight lifting, etc. These programs are called combination programs because they combine multiple activities into one workout session.
The most popular type of cross training program is the interval training program. Interval training involves short bursts of high intensity activity followed by periods of low intensity activity. A typical interval workout might consist of five minutes of intense work followed by ten minutes rest and repeat three times during a twenty minute period. The idea behind this type of cross training is to improve both aerobic and anaerobic fitness levels simultaneously while burning up more calories than if you did nothing at all!
Another popular type of cross training program is the circuit training program. Circuit training consists of a group of different exercises that are done one after another with little or no rest in between. Each exercise is done for a set number of repetitions and each workout is usually focused on a different area of the body. For example, a basic upper body circuit might consist of push-ups, pull-ups, bench presses, and dips. A complete upper body circuit training session would then consist of doing one set of each exercise until completion and repeating the process a total of three times.
If you have been running for quite some time and are now looking to change things up a bit, then either the interval training or the combination programs could very well be what you’re looking for. But before you begin any cross training program, it is very important that you first consult your doctor and get his or her approval.
Balancing Yoga And Running
Running is a great way to keep in shape, and keep your weight under control. It is also a great way to improve your health and lower your chances of getting diseases such as heart disease and diabetes. Running does have its drawbacks though. The main one being that it can be hard on the body and if you do it too much or run on hard surfaces then you can suffer injuries which can keep you from running at all.
If you want to have the best of both worlds, and run AND do yoga, you really need to give yourself a break in between. Most running experts recommend that you only run 3 to 5 times per week, with at least one day of rest for every day that you run. For example: If you plan to run every day, then you should also have at least 2 or 3 non-running days during that same week.
Yoga and Running don’t have to be mutually exclusive though. There are a lot of running experts that actually recommend doing yoga on a regular basis, claiming that it increases your overall balance, flexibility and stamina. While the jury is still out on whether or not yoga can improve lung capacity, it certainly can’t hurt you and may even help!
Sources & references used in this article:
Yoga for sports performance by S Hollingshead – IDEA Health & Fitness Source, 2002 – go.gale.com
The benefits of cross-training by P Krause – AMAA Journal, 2009 – vcut.org
Runner’s World Guide to Cross-Training by J Katz – 2003 – Harmony
Metabolic, cardiopulmonary, and gait profiles of recently injured and noninjured runners by M Fitzgerald – 2004 – books.google.com
Cross-training in rugby: A review of research and practical suggestions by L Peng, AN Seay, C Montero, LL Barnes, KR Vincent… – PM&R, 2015 – Elsevier
Aerobic/cross training exercise belt by L Vaz, E Abade, MH Fernandes… – International Journal of …, 2013 – Taylor & Francis
STRENGTH TRAINING: NOT OPTIONAL FOR ENDURANCE ATHLETES. by WT Wilkinson – US Patent 5,484,366, 1996 – Google Patents