Lousy weather...can't run? Try cross-training! Injured...can't run? Try cross-training! Want a change of pace? Try cross-training! Looking for ways to improve certain aspects of your performance? Then cross-train! Cross-training is any non-running workout that supports your running program. Just because it's physical doesn't mean it's cross-training. Calf roping, kick-boxing and bowling don't qualify. Let's cover four special types of exercise proven to enhance your running performance and provide an invigorating change of pace. They are water running, cycling, elliptical machine workouts and strength training.
Cross training and injury prevention
Two-thirds of runners will experience an injury this year. Most of these are preventable. Cross-training is one of the keys to both injury-prevention and recovery. Activities like water running and cycling can improve your cardiopulmonary system while giving your weight-bearing joints and muscles a rest. As long as training intensities and frequencies don't change, cross-training and land running provide similar aerobic benefits. You can cross-train when recovering from injury and even speed up the recovery process. The best way to deal with injuries is to prevent them. Complete the checklist and determine whether you're doing all you can to prevent injuries.
Injury prevention checklist
Do your shoes fit properly? |
| Do your socks fit properly? |
Yes |
No |
| Are you warming up adequately before each workout? |
Yes |
No |
| Are you using the "rule of thumb" to identify potential injuries? |
Yes |
No |
| Are you cooling down after each workout? |
Yes |
No |
| Are you dressing (layering) properly to prevent chilling or overheating? |
Yes |
No |
| Are you getting enough rest between workouts? |
Yes |
No |
| Are you pushing yourself too hard? |
Yes |
No |
| Are you running even though you have an injury? |
Yes |
No |
| Are you following your runner's diet? |
Yes |
No |
| Are you hydrating properly? |
Yes |
No |
| Are you running on a dangerous course? Streets with curbs and gutters? |
Yes |
No |
| Path with loose gravel? |
Yes |
No |
| Trail with sharp turns, drop-offs, wet grass? |
Yes |
No |
| Street or road with heavy traffic? |
Yes |
No |
Cross training for runners
Water Running
It really works-even if you can't swim a stroke. Water running became popular a few years ago when runners realized that water workouts offered some great benefits-no pounding, good resistance and soothing massage qualities. These days there are all sorts of exercise classes held at swimming pools, from synchronized swimming to programs for senior citizens. Water running is a great alternative workout for runners because it:
- mimics your running motion
- provides a workout without the pounding
- speeds up the recovery from injuries
- improves your aerobic fitness level
Water running isn't complicated. It all boils down to this: with the help of a flotation device (like a ski vest, ski belt, or Aqua-Jogger®) you run in deep water, performing the same workouts you perform on land.
A boatload of benefits
Because the water creates resistance to movement, being submerged is like having an adjustable weight machine surrounding your body. Want to adjust the intensity of your workout? Just change the speed of your arm and leg actions. Faster movements create more resistance and greater intensity. There are some nice side-benefits to all this, too. Your legs not only avoid the pounding of running on land, they get a soothing massage at the same time. This increases the blood flow to and from the muscles and helps eliminate muscle tension. Water running is also a great fitness-builder. Your heart and lungs are stressed just like when you're on the road.
How to get started
Buy or borrow a flotation device (many pools have Aqua Joggers available). Find a pool not filled with serious swimmers or screaming kids playing Marco Polo. Make sure the water is over your head so that when you "run," your feet don't hit the bottom. The flotation device should lift you so that just your head and neck are out of the water. When you're submerged to your neck in water, your body weighs about 10% of its land weight. If you weigh 200 pounds on land, you weigh only 20 pounds in water.
The basic technique
Use the same running motion as on land, bringing your arms and legs through normal or slightly exaggerated arcs. Pump! Pump! Pump! You'll feel a rhythm building, just like on land. Concentrate on staying upright and tall. Maintain a consistent running stride.
A common mistake:
Resist the tendency of your body to roll up into a ball while running. In water, the lungs become the center of gravity (or is it buoyancy?) and you naturally begin to crunch forward. Be mindful of this and run tall. Keep your hips forward and your head up. Extend your legs fully behind you.
Water running workouts
You can perform your normal land running workouts in the pool. For example, if your outdoor program calls for a 30-minute easy run, then do the same in the water. The benefits are very similar. Unless someone drains the pool, the scenery isn't going to change. To avoid boredom you'll have to be creative. Add variety by interspersing hard running with easy running. For example, warm up with 5 easy minutes, then alternate hard and easy minutes for a while, followed by a 5-minute easy cool-down. It's fun, and very beneficial. Since there's no traffic to contend with, and no danger of a tidal wave, the pool is a great place to use your headset. (Make sure it's waterproof, of course.)
Cycling and Spinning®
Got a bike? Get on it! Live near a gym? Get over there! Riding a bike provides a terrific low-impact workout that:
- strengthens your leg muscles
- helps tired legs recover faster
- maintains or increases your fitness level
- provides easy and intense workouts without the pounding
Like water running, cycling is very effective in helping you maintain aerobic fitness. But because cycling on level ground offers little in the way of "resistance," you'll need to adjust your target heart rate upwards. For example, if your running target is 150 beats per minute, up it to 155-160 for cycling. Like water running, cycling allows you to perform a variety of workouts. Take an easy ride and enjoy the scenery. Or mix things up by alternating hard and easy efforts of varying lengths. Have fun with it. And don't forget to stretch after each workout.
Cycling Technique
To get the most out of your cycling, you'll need to use the proper technique. Don't just push down on the pedals. This only works the thigh muscles. Experienced cyclists push on the down stroke and pull through the bottom of the stroke and upward. Try thinking of pedaling as a circle. Use your thighs to push the pedals down, your hamstrings and calves to pull the pedal back, and your shins to pull the pedal up. Then start the process again. This strengthens the entire leg and protects you against injuries. Cyclists call this smooth technique soupplesse. Be sure to use this term frequently. Other cyclists will be lulled into thinking you're one of them. But you know better, don't you? You're a runner!
Avoid "grinding"in the lower gears.
"Grinding"-trying to pedal fast in the lower gears-is a major no-no, because this hard pedaling doesn't imitate your normal running motion. Grinding can result in unwanted muscle mass in the "quads" and "glutes." Developing cuter buns is not an objective of your cycling activities!
There's a reason cyclists wear those weird outfits.
If you are new to cycling you might wonder why cyclists have a specific dress code. After your first cycling workout in running shorts you will understand the reason. Putting the wrong material between you and the seat will cause chafing. To prevent this, you should wear cycling-specific shorts or tights that do not ride up your thighs and against the seat. The padding in the bike shorts should be a synthetic chamois. Cycling shorts are worn without underwear. The chamois wicks the moisture away and adds padding. The chamois should not have a seam running through the center since that can cause skin irritation. Look for a molded 1-piece chamois or one with 2 curved seams.
Going for a spin
A new twist on cycling that's popular at many gyms is Spinning®. Spinning® combines stationary cycling and aerobics and can benefit your running. Generally, Spinning® is done in a class or group setting with some buffed-out dude or babe calling the shots. It looks simple. And it is. But as in cycling, technique is very important.
Getting set up
Proper positioning on the bike is critical. Set the seat height so that your leg is slightly bent when the pedal is all the way down. Move the seat forward or backward until your knee is directly over the ball of your foot when the pedals are parallel with the ground. Your body should be at about a 45-degree angle with the ground. A hint for guys: To keep your butt from getting sore, keep the nose of the seat up. Gals usually feel more comfortable with the seat pointed slightly down. If you just can't get comfortable, add a gel-padded seat cover to the bike for extra comfort.
The Spin cycle
During Spinning® class your instructor will change the pace and position frequently. This enables you to train different energy systems and to use different muscle groups. When the resistance is increased, slide backwards on the seat to generate more power. When you have less resistance and need to spin faster, slide forward to create more leg speed. As always, focus on pushing the pedals all around the complete 360-degree spin cycle
Elliptical Machines
Ask a little stair climber what it wants to be someday, and the answer might be "an elliptical machine!" These machines combine stair climbing, cycling and running. It's fun and interesting because it involves the circular motion of running. Like the other cross-training activities in this chapter, it involves no impact. You work at the heart rates and intensity levels of your running program-without the pounding. The types and durations of workouts are the same as for water running, cycling and spinning. For the most part, you can duplicate your land program.
Converting running workouts into cross-training activities
Following a few simple guidelines can make cross-training as productive as a running workout. Here's a no-brainer: To simulate an easy-distance run you can simply exercise at an easy intensity for the stated duration. For example, if your schedule calls for a 30-minute run, you would exercise at the appropriate intensity for half an hour in the pool, or on an elliptical trainer or a bike. You'll have to adjust your target heart rate ranges while in water, and you may become more quickly fatigued with the elliptical machine because you're using muscles in slightly different ways. Be sure that you adhere to the same strategies for warming up, cooling down, nutrition and hydration that you usually follow when running. To keep things interesting, include a variety of durations, intensities and recovery periods. In most instances, because cross-training workouts closely mimic your actual running, you can simply equate your exercise duration to the total of miles you would normally run in that time. For example, if your normal 4.5-mile stamina workout lasts a total of 40 minutes, including 15 minutes of intense running and a 12-minute warm-up and cool-down, then the same 40-minute alternative indoor workout would equate to about 4.5 miles. Keep these comparisons in mind as you monitor your training levels to ensure that you don't overtrain.
Stair climbing
Using a stair climbing machine can also help your running. In a recent study, subjects who exercised 30-45 minutes, 4 days per week for 9 weeks at 70-90% of heart rate max on a stair climbing machine improved their performance in a 1.5-mile time trial by an average of one minute! For specific workouts, most stair climbing machines have computerized training programs and/or training levels which will allow you to perform a variety of workouts. You should experiment with several of these workouts to find those which match your specific training needs (i.e., endurance, stamina, stride, and peak fitness).
Strength Training
No doubt you're familiar with these words of wisdom uttered by the running coach on the plains of Marathon in 445 B.C.. This section provides a strength training program that targets those muscles and movements most important in improving your running performance. These routines are not designed to turn you into the incredible hulk. The idea is to increase your strength to the point at which your body can handle the stresses of running without getting hurt. If you end up getting a little firmer in the abs, hips and buns, who's gonna complain, huh? In addition to injury prevention, strength training helps round out your overall fitness program. Here are a few of the other benefits.
Maintain and increase muscle mass
Researchers know that one part of aging is the loss of muscle. A little resistance training can help maintain your vital muscle mass. In other words, use it or lose it.
Add interest and maintain motivation
Strength training also adds variety and interest to your exercise program. A little change of routine will help keep you motivated.
Become a better athlete overall
Strength training can help you become a better total athlete. It improves balance and coordination. It teaches discipline. By building your running muscles, and those that support them, and by following the other guidelines in this book-including goal setting, nutrition and stretching-you'll start to become a "total athlete," not just a runner.
Meet more people
Going to a gym to work out is an ideal way to meet people who share your interests. It's a great place to get new fitness ideas and news.
Eight basic rules for better weight training
- Begin each workout with a thorough warm-up: 5 to 10 minutes of slow jogging, cycling or rowing plus some light stretching of the muscles to be exercised.
- Exercise the large muscles first (upper legs, chest and back). Save the arms, lower legs and abs for last.
- Get your repetitions, or "reps," right. Doing too many or too few reps decreases the effectiveness of your strength training.
- Break your workouts into sets. You'll be able to do more reps and get more out of them.
- Choose the appropriate weight for each exercise. Generally runners use lighter weights, but working with too little (or too much) weight limits your improvement.
- Breathe properly: Exhale when you are exerting force to move the weight and inhale when you are not exerting force. For example, when doing a push-up, inhale on the way down, and exhale on the way up.
- Work at the right tempo. Don't just lift the weights as quickly as possible. For maximum benefits, lift the weight slowly, allowing 1 to 2 seconds to move the weight and 3 to 4 seconds to return to your original position.
- Complete each workout with a thorough cool-down. Just repeat your warm-up routine, maybe with a variation or two.
The 12 best strength-training exercises for runners
Body part: Feet
Exercise: Towel crunch
This exercise will strengthen your feet. After all, they withstand 2-3 times your body weight with each running step. So the stronger your feet are, the better! Lay a small towel out on a linoleum or tile floor. Sit in a chair with your toes just over the edge of the towel. Begin to pull the towel toward you using your toes. When you can no longer pull more towel under your toes, spread the towel out again and repeat. Once the towel crunch gets too easy, just add some weight (a food can or small book) to the end of the towel for more resistance.
Body part: Calves
Exercise: Straight leg raises
Exercise: Bent leg raises
Like the feet, the calves are very involved in running. That's why it's so important to keep them strong and flexible. In these two exercises, one with your knee straight and one with your knee slightly bent, focus on lowering your heel as far as possible then rising up as high as possible. Once you can do 30-50 repetitions of these, you can add some additional weight. Try holding a large food can or dumbbell as you exercise.
Body part: Shins
Exercise: Bed pulls
Shin splints is one of the most common running injuries for beginners. The muscles on the front and side of the legs just aren't ready for all the work. This simple exercise will prepare them for running. Hang just the ball of your foot off the mattress and pull your foot toward your shin. The mattress will provide just the right amount of resistance. Focus on slowly releasing the mattress. This helps train the muscles for the action they take during running - namely lowering the foot slowly to keep it from slapping the ground.
Body part: Quadriceps
Exercise: Knee extensions
The quadriceps (the muscles on the front of the thigh) are critical to your running. Not only do they help absorb the impact and propel you down the road, they also stabilize the knee. Keeping your "quads" strong will help you avoid Runner's Knee and other ailments. Begin with your knee bent slightly - less than 90 degrees. Straighten your legs to move the weight and continue until your legs are fully extended, then slowly lower the weight back to the starting position. If your knees, not the thighs, feel any discomfort, decrease the weight and reduce the range of motion (how far you flex or extend your leg). Experiment to find a pain-free range.
Body part: Hamstrings
Exercise: Leg curls
The hamstrings (the muscles on the back of the thigh) are also important for your running. They need to be strong and flexible. Lie face down on the leg curl machine. Slip your feet under the rollers and hold onto the handles. Begin with your legs straight, then pull your heels toward your buttocks to lift the weight. Pull your heels only to the point where your butt begins to rise off the bench. You don't have to touch your butt with your heels. Then lower the weight slowly.
Body part: Buttocks/Hamstrings
Exercise: Lunges
Take a good size step forward with one leg. The front leg should be bent so that your knee is directly over your ankle (forming a 90-degree angle). The rear leg should be straight. Return to a standing position by pushing backward with the heel of your forward leg. You should feel the exercise in the buttocks and backs of legs. Repeat with the other leg.
Body part: Abdominal's
Exercise: Crunches
Your trunk is the major power source for your running. If your "core" isn't strong and stable, then you risk injury. Lay on your back with your knees bent. Cross your arms over your chest, then crunch your chest towards your knees without straining your neck. A 45-degree angle is about right. The lower back should remain on the floor. Focus on tightening the abdominal muscles.
Body part: Back
Exercise: Rows
As with your abs, your back muscles keep your trunk and torso stable during running. Keeping your stomach tight, pull your hands toward your chest to lift the weight. Squeeze the shoulder blades together, then slowly lower the weight to the starting position. Your lower back should move minimally. If you experience any lower back discomfort, decrease the weight and range of motion of the exercise.
Body part: Chest
Exercise: Bench press
This exercise will develop your chest and shoulders. Lying on your back, hold the bar at chest level, then extend your arms fully without locking your elbows. Slowly lower the weight back to starting position.
Arm Workouts
The arms are used mainly for balance during running, but can tire after a few miles. Strengthening the front of the upper arm - the biceps - and the back of the upper arm - the triceps - keeps your arms strong. Plus you'll look buff!
Exercise: Biceps curls
Start with your arms extended. Flex the elbow to bring the weight toward your shoulders. Once the elbows are maximally flexed, slowly lower the weight to the starting position. As you fatigue, remember not to rock the body or move the elbows back and forth to accomplish the exercise.
Exercise: Triceps curls
Start with your elbow bent. Straighten your elbow fully to lift the weight and strengthen the backs of your arms. Slowly bend your elbow to lower the weight. |
