Cross training is not something most runners are familiar with. A typical runner enjoys the sport and establishes a routine, and increases in speed, endurance and stamina as well as VO 2 max (physical fitness can be measured by the amount of oxygen you can consume while exercising at your maximum capacity) are all developed within that framework. The notion that these benefits can be further developed with cross training workouts is generally not given much thought.
Cross Training Workouts For Runners
Basing a workout routine around strengthening the muscles needed for that precise activity is referred to as “specificity of training.” Swimmers swim, a cyclist bikes and a quarterback passes the ball. Moving away from muscle specific exercises and varying your exercise routines is what cross training is all about
For example, a runner may be a few pounds overweight. Lifting weights a few times a week can help eliminate excess flab. This doesn’t have to be anWeight Lifting Doesn’t Have To Be An Extreme Exercise extreme exercise session. A half hour to 45 should help do the job. The result is greater improvement speed that could not be accomplished with running alone.
While many runners benefit from cross training on a regular basis, what is effective for one athlete may not necessarily be helpful to another. Nevertheless, there are several x-training programs that can be adjusted to your particular needs.
Swimming is probably the best low impact exercise for developing all muscle groups, burning calories and facilitating an efficient use of oxygen. If you have access to a pool, this is definitely a way to go.
Swimming Is Probably The Best Low Impact Exercise
One low impact exercise that is good for leg strength and cardiovascular health is cycling. It eliminates the incessant pounding of the pavement that many runners must deal with. The downside is that bikes are not cheap and you need to make sure that there is not too much stress on your back and neck.
You may need to join a gym, but with weight training you can help to reduce injury, increase speed by losing weight and generally make your body more efficient. If you can work on repetitions with moderate weights, you should be able to avoid any strain or excess soreness.
There are several variations you can employ for cross training exercises. Yoga and tai chi, volleyball, basketball, etc. can all be a part of a successful x-training regimen. Most trainers and coaches recommend that you limit the extra activity to one day a week, but once your running improvement reaches a desired level, an additional day of cross training may prove to be beneficial.