As a NASM certified personal trainer I strongly believe in cross-training to condition the whole body.
- Road running requires less reactive responses from the body due to mostly even surfaces.
- Trail running inherently requires the body to react quickly to ever-changing underfoot conditions, to retain balance whilst continuing to transfer maximum forward power.
- The core, (lower internal abdomen), is particularly useful in uphill running and overall balance reactivity.
- Distance runners generally have a lean body with lightweight upper body, (chest / arms), and more powerful lower body, (glutes / legs).
- Sprinters or short distance runners are generally powerful and muscular all over, because their running style requires them to have explosive performance. They “punch” their arms forward and turn their legs over at maximal velocity with power.
- Weight training is important for both these groups to build the necessary muscles. Sprinters would concentrate at a higher level to create muscular power whereas the distance runner would want to create muscular endurance.
Ad [ My ebook: How To Run For Your Life Pain Free With No Compensations. ]
Yoga and flexibility stretches or classes are recommended for runners.
Cardio cross-training can be done on several pieces of typical gym equipment such as elliptical, stair stepper, ERG rowing, stationary bicycles, treadmill or outdoors with mountain biking, road biking, swimming etc.
- There are various methods of how you could use this form of training from specific classes such as RPM / Spin and single piece equipment for “x” length of time; to swopping equipment every five minutes and working each at above your “comfort” level for a total work out time of 20 to 40 minutes.
- Another method is interval training where after initial warm-up you go as hard and fast as you can for 30 seconds followed by continued motion at a recuperation pace / resistance/ incline for 90 seconds then repeat 30 second blasts, 90 second recuperation for up to 8 intervals and then a cool down. As you improve, reduce the 90 second recuperation time / increase your resistance levels in small stages.
- There’s little need to work out every day unless you are truly a competitor who is aiming for the winner’s podium and probably for most athletes our bodies cannot cope with the continuous training regime. Another way I like to look at it is; if your body can get a rest for a day or two then you have the ability to be more intense with it the next time. I do not mean total rest as we all still have normal activities of daily living and work to contend with. Plus Snoopy wants his daily walkies!!!