It’s certainly true that a combination of training runs—long runs, intervals, and tempos, for example—will make you a stronger runner. But it is also true that in order to remain a strong runner for a longer time, you need to incorporate cross training into your training plan. sneakers big star ii274138 nude converse chuck taylor all stars street mid light sneakers light carbon black white found that while cross-training may not decrease the rate of injury, it does help benefit runners by making you stronger and more flexible, specifically if you stretch and practice yoga, which the experts recommend.
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To help you add cross training to your schedule, here’s a full guide.
What is cross training and why is it so beneficial?
By definition, cross training means training in more than one role or skill. So for runners, cross training means practicing other workout modalities besides running.
lacoste white and navy carnaby evo sneakers cardio, strengthen your muscles, or help speed your recovery, Kevin Vincent, M.D., Ph.D, director of the University of Florida Health Running Medicine Clinic tells Runner’s World. Some activities will do all three, and some will be high-intensity forms of exercise while others will be low-intensity.
Typically, athletes clergerie cross-training activities that complement their main sport. So runners might swim, cycle, or walk nike react miler 2 mens running shoe white endurance. Strength training is also important for injury-proofing the body and building resiliency to take on more miles.
Because running is a unilateral movement (each side is working on its own as you move from one leg to the other), it’s important to incorporate single-sided exercises, such as lunges, into strength-training workouts. This also means that runners tend to be weak laterally, so you’ll also want to do workouts that strengthen your hips and glutes. By paying attention to these needs, engaging in cross training will not only make you a better runner, it will also help you avoid injuries.
Here are 14 cross-training activities you can you try, and exactly how they will benefit your running performance, according to Vincent and Darrin Bright, M.D., OhioHealth sports medicine doctor and ultramarathoner.
1. Rollerblading
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: adidas supernova m boost navy grey white men running low-impact activity. “It’s like running, but you give your joints a little bit of a break,” Vincent says.
What to keep in mind: There is potential for injuries, so be sure to spike the proper padding. While it is not always aerobically challenging, to increase your heart rate, find a path where you won’t coast very much and have to work hard to catch speed or get up a hill.
2. Swimming
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Get your heart rate up, while keeping the impact low while in the pool. “It’s going to work some of the same muscle groups and add in the upper body and the core,” Bright says.
What to keep in mind: Swimming can be tough on your shoulders, especially if your form is off, so if you haven’t been in the pool for a while, you might consider taking a lesson. Improper form may cause increased rotator cuff tendonitis, but overall it’s a safe, low-impact way to cross-train.
3. Barre class
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Improve your mobility while building strength in your entire body. Barre classes incorporate ballet-like moves, while focusing on small muscle groups and stabilization. While you don’t often jump in class (though some will incorporate plyometrics), it is often still a high-intensity workout that can cause muscle soreness.
What to keep in mind: “If these workouts are combined with usual training schedules without incorporating proper recovery time, there may be a risk for overtraining,” Bright says. So take a rest day after a barre class if you need it, particularly if you’re feeling sore.
blue hiking sneakers | 4. Kayaking
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Strengthen the upper body and core, while giving the legs rest and recovery. adidas solar drive ladies running shoes has been shown to help people psychologically. “It gives you a mental break, and there’s a lot of upper-body work,” Vincent says. “There’s a little bit of lower body stability, but you are giving your legs a rest.”
What to keep in mind: It can have low aerobic intensity, especially if you paddle casually, which is why kayaking new light and fast trail shoes.
5. Golf
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: nike air max goadome 2013 mens boots burgundy gum recover, while also keeping you moving—especially if you opt out of the cart. “If you are walking and carrying a 15- or 25-pound bag, there could be aerobic benefit,” Bright says. “There’s even a concept called speed golf. People literally run the 18 holes.”
What to keep in mind: Consider stretching your upper body before and after you play a game.
6. Walking the Dog
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Let your body recover while still working similar muscles to running. “You are utilizing the same muscle groups. It’s usually not at that higher intensity, but depending on how big and fast your dog is, it might be more than you want,” Bright says.
What to keep in mind: It has low aerobic intensity level. “It’d probably be more of an active recovery day. I wouldn’t substitute it for a tempo or interval,” Bright says.
7. Yoga
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Yoga can help you improve flexibility, increase core strength adidas stan smith shoes bliss mens breath. grenson x craig green 213g shoe restorative yoga. Also, “benefits may be seen in hot yoga prior to running a race in warmer environments. It has been shown that acclimating to the heat can help to decrease your risk for heat injury and improve performance,” Bright says.
What to keep in mind: Yoga is not competitive, so don't push yourself in class. If you’re new to yoga, find beginner classes at a local yoga studio so an instructor can help you with your form.
8. Waterskiing or Wakeboarding
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Test your balance while building your strength with this incredibly fun form of cross training. “It will help with lower-body strength and will give you core strength,” Vincent says.
What to keep in mind: Your legs really work when you waterski and wakeboard, so you might not feel ready to run again the next day. In that case, take a rest day.
9. Tennis
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Running around a court makes for a good cross-training activity that keeps the heart rate up, improving your cardio fitness. “It’s very intense. You are conditioning. It’s a very hard workout and allows you to stay in shape,” Vincent says. Of course, a friendly, non-competitive game can be less heart-pounding, which can potentially make tennis good for recovery. Another benefit: Instead of just moving forward, like in running, you move side to side and in rotation, shoes clarks hamble loafer 261477404 tan leather.
What to keep in mind: Your legs still take a beating, and quick lateral movements and pounding on your legs can up the risk of injury. “Tennis elbow is common among tennis players, which is more of an overuse type of injury, I primarily see acute muscles strains,” Bright says. Consider warming up before and then stretching sandals clarks linvale sondra 261575724 blk interest lea muscle aches and sidestep injury.
10. Cross-Country Skiing
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Cross-country skiing is a great cardio sport that eliminates the impact you experience while running. “It’s working similar muscle groups to running. There is high aerobic demand. It’s a perfect sport that we could substitute,” Bright says.
What to keep in mind: “cyber monday zapatillas running nike joyride dual run descuento asthma or exercise-induced asthma, [cross-country skiing is] one of the highest triggers for asthma,” Bright says. Take caution if you’re at risk.
11. Zumba
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Get in a cardio workout while strengthening your muscles head to toe. Zumba is a fun dance-inspired class that will not only complement running, but also give you something to look forward to—and help you move to some music. “It’s working some of those same muscle groups [as running]. It’s strengthening some of those hip-stabilizing muscles that are important to running. It’s also utilizing them in a way that we don’t always with running,” Bright says. You can check your local gym or YouTube boots guess freda flfre3 lea12 black.
What to keep in mind: While Zumba requires lower aerobic intensity than running, it can cause overexertion of leg muscles. Some moves can put stress on your calves, in particular. Make sure to give your legs some rest after if they’re feeling sore.
12. Downhill Skiing
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Get a leg workout, and a kick up your heart rate, easy steps shoes heels winter. “If you are doing a couple hours of [skiing], it certainly does help with quad strength. adidas originals 2019 drop step cloud white pink metallic silver sneakers posture and stability,” Vincent says.
What to keep in mind: You may overexert your leg muscles and there is risk of injury. “The biggest one we see is ligament injuries primarily knee injuries, which can be pretty significant because of the forces involved,” Bright says.
13. Stand-Up Paddle Boarding
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: ugg 1113190 nblc classic clean mini sheepskin womens boot tan black posture, blue hiking sneakers core strength with stand-up paddleboarding. “You do work your legs a lot, and it’s tiring from a posture standpoint. It’s not as much pounding as running is. It’s all about stability to make sure you don’t fall off the board,” Vincent says. It can also be relaxing and a stress-relieving activity.
What to keep in mind: It works your leg muscles, and it’s a tougher workout than people expect. Take a rest day after if you need it, but if you took it easy on the water, you should be good to go the next day too.
14. Cycling
torsion sneakers adidas originals shoes ftwwht ftwwht gretwo: Target similar lower body muscles, but in a new way and without the impact, when you hop on a bike. You also can target your cardio fitness in a similar way to running, making it a great substitute when you need a break from your sport. “It works a lot of the same leg muscles, and biking is a way to substitute some of that pounding and still get a good aerobic workout,” Bright says.
What to keep in mind: Like most forms of activity, cycling does have a potential for injury. You also need some gear, like a bike (and a good bike fit!). “A lot of people get on a bike and don’t think too much about the fit process, and that can lead to injuries, like runner’s knee. sneakers for rent is the latest trend bike fit,” Bright says. Also, make sure to practice safety when riding on the streets.
