I don’t know about you, but when I hear the words, “cross-training,” I cringe. I am a runner because I like to run. The idea of spending hours on an arm bike or a stair stepper is not my idea of a good time. but I know cross-training is an essential part of a successful training plan. So how do you incorporate cross-training in a way that isn’t as painful as pulling teeth? find active things you love to do that don’t feel like a chore!

I’ll still do the standard gym work, but my favorite forms of cross-training are activities I simply consider fun.That way, I get the same desired strength gains as the normal cross-training exercises, but I don’t feel like I’m (ugh) cross-training. The two activities I rely on a lot of to fill out my training schedule are stand up paddle boarding as well as splitting wood.

Build balance & Core Strength: stand up Paddle Boarding

Stand up paddle boarding (SUP) might seem like an arm workout, but when you do it appropriately it’s great for building core strength. When I’m on the board, I keep my elbows locked as well as out straight, as well as I use my hips to pull the paddle through the water.

Sara as well Camiseta Montpellier HSC as I are on the lake with our boards at least 3 or 4 times a week. After paddling around for a bit, I’ll finish off the activity with a little fishing off the board. SUP is a great way to take pleasure in nature as well as get in a great core workout that will make a obvious difference in your running.

Improve Abs & Endurance: Splitting Wood

I grew up in the mountains of big Bear Lake, CA, as well as every fall my dad, brothers, as well as I would head out in the forest to cut, split, as well as stack our own wood. We loved our excursions into the forest, as well as would get into fierce competitions to see who could carry the most firewood or who could split wood the fastest. It wasn’t until recently, when I enjoyed a documentary on the best boxer in the world, that I realized splitting wood is likewise great for cross-training.  

In the film, the boxer split gigantic logs, not because he needed the wood to warm his home for the winter, but because he wanted to build strong abdominal muscles that could take punch after punch. considering that then I have rekindled my childhood love for splitting wood.

Target Weak Muscles: In the Gym

The other thing to remember about cross-training is often it’s crucial to do the exercises you don’t like to do. but you can make it a lot more palatable by doing it in shorter amounts of time. For example, I know that some type of gym work done two to three times per week must be part of every runner’s workout plan. Still, I really don’t take pleasure in spending hours in the gym, as well as I know how easy it can be to find an excuse not to do it. So I tell myself I only have to be in the gym for 20 minutes, as Camiseta Cerezo Osaka well as I rally. shorter stints help me get the work done.

What are the best exercises for 20-minute gym sessions? let your body be your guide! If you’ve been feeling any type of pain, consider the source as well as what you need to work on to help alleviate it. If you have pain in your feet when you run, consider spending your time on foot strengthening exercises, like towel pulls or balancing barefoot on a dyna-disc. If you quads are often sore after workouts, focus on moves that strengthen your hamstrings. (Yes, I said hamstrings. Your quads are a lot of likely sore for one of two reasons: either you are doing a lot of downhill running that is pounding your quads, or they are overworked because they’re compensating for weak hamstrings.) lots of aches as well as pains can lead you towards the ideal gym workout for you. start with bodyweight moves as well as go from there to promote a healthy relationship among opposing muscles. (Of course, if you have severe pain you’ll want to check in with a doctor before self-diagnosing—you don’t want to risk an injury!)

If your body isn’t sending you any type of pain signals (lucky you!), there are four all-around, good-for-runners exercises that I like to do:

Planks—I do one minute in a full plank, one minute in a side plank on the left as well as then on the right, as well as keep rotating through for about six minutes.

Squats—I’ll do 4 sets of 5 squats, but whatever suits your fitness level is find.

Toe Raises —I like to use the maker in my local gym to complete 4 sets of 10.

Step-ups—I pick out a box that is about 18″ high, get hold of a barbell with an suitable amount of weight for me, as well as do 4 sets of 5 on each leg.

Recover & maintain Cardio: Biking

Cross-training with other types of cardio is likewise effective, especially when used to recover from running or to stop injury. but it’s not so much about which cardio activity you choose, as it is about doing something you enjoy. When Sara as well as I are working through an injury or simply want to get in extra cardio work, we like to supplement our runs withbiking—Sara loves indoor cycling classes Camiseta FC Porto with music blaring, while I like getting outside as well as tackling the greatest mountain I can find on my road bike.

Once you find an activity you take pleasure in doing, you must spend the same amount of energy doing it as you would have spent running—that way you won’t lose fitness. Sara as well as I make sure we’re on track by checking out our calorie expenditure as well as heart rates with Fitbit Surge.

Bottom line, you’re going to get so much a lot more out of your cross-training workout as well as your body when you’re having fun. Which indicates the crucial to effective cross-training is finding an activity you enjoy, keeping the activities you don’t take pleasure in (like boring gym workouts) short, as well as successfully tracking your energy output when cross-training with other types of cardio in place of running.

Ready to tackle cross-training? What’s your plan for this week? join the conversation below!
 

This information is for educational purposes only as well as is not intended as a substitute for medical diagnosis or treatment. You must not use this information to diagnose or treat a health problem or condition. always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Ryan Hall

Ryan Hall is a former professional distance runner. He is one of America’s premier distance runners, as well as represented the united states in the 2008 as well as 2012 Olympic Games. He ran one of the fastest marathons ever, finishing 4th at the 2011 Boston Marathon, as well as holds the American record for the half-marathon in 59:43.