Don't Forget to Cross Train!
An important element of training that often gets neglected by runners is cross-training. A typical training plan will incorporate a couple of rest and/or cross-training days. Remember what I said in the previous posting; be sure to use your rest days for rest. But, what should you be doing on your cross-training days? You know when you go to the all-you-can-eat buffet and there stretched before you is an entire bounty of goodies? You also know how that bounty includes some healthy choices and a whole lot of not-so-healthy-choices? Well, cross-training is just like that.
Running is a high-impact activity and it can take its toll on your body. Thus the need for cross-training: low-impact activities that continue to strengthen the body and workout the cardiovascular system without pounding your joints. Cross-training also allows you to work on other muscle groups that might never be addressed with just running. This helps your overall conditioning and makes you a stronger runner.
On your cross-training days, you need to make sure you're making "good choices" for your cross-training activities. Even though your cross-training activities will be low-impact, you can still become injured. Know your limitations. For example, if it's three weeks before your marathon, you probably don't want to start using the stair master machine at the gym for the very first time, nor do you want to bench press that 300lbs for the very first time. Listed below are some typical cross-training activities.
Cross-Training Activities for Running:
• Cycling
• Swimming
• Walking (treadmill or outside)
• Elliptical Trainer
• Deep Water Running
• Rowing Machine
• Rowing Machine
• Nordic Track Ski-Simulator
• Stair-Master
• Versa-Climber
• Stair-Master
• Versa-Climber
• Yoga