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Cross Training |  |
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See the Index for more topics, information, hints and tips.
Once or twice a week you should give your body a rest from running and throw something different at it.
Riding a bike or spinning are fantastic cross training activities for runners. Bicycling is low impact so it is easier on your body. Use toe clips or clip in shoes. These allow you to pull up on the pedal as well as push down, working both your ham strings and quads.
You can also use bicycling and spinning to help increase your cadence. Running cadence should be about 90 steps per foot per minute. Your cadence on a bicycle should be at least 90 to 100 rotations per minute.
If you take a spinning class, take it easy at first because your muscles are not used to the motion or the resistance. Use low resistance, a slower cadence, and sit if you need to.
A faster cadence makes running or biking easier. Think of it this way, you can lift a one pound weight a whole lot of times without getting tired (bored maybe, but not tired), but you would quickly exhaust your muscles if you were lifting a 50 pound weight. See Cadence.
Spinning is definitely a high intensity workout and counts as a hard running day, so make the day before and after easy days. Riding a bike can be either easy or hard. Use your own judgement, but don't cheat!
Swimming is also excellent because it restricts your breathing. This builds the capacity of your lungs and makes them work more efficiently. If you don't do any kicking-only laps then you can count this as an easy day.
Ellipticals have the same motion as running but with resistance. They are low impact and you'll have a slower turnover or cadence than running. They are good if you are recovering from an injury or after a hard race and you just don’t want the pounding on your body. Because they use the same motion as running, they work the same muscles. But for the healthy runner they are not very beneficial – there are much better options. Biking, for example, at 90 or higher RPM is much better because it teaches your body the faster cadence that makes for more efficient running and it strengthens other muscles that are good for running.
Ice skating might be a good cross training activity because you have to push off with your feet to go forward. This is very much like the motion you use to make yourself run faster.
Weightlifting is NOT a cross training activity, but it is important for overall fitness and health and to prevent injury.
Yoga is also good for strengthening and balance but is not considered cross training.
