Cross Training for Runners

Cross training has been used by athletes since a long time. It has many health benefits, and by forming an exercise routine that helps in strengthening the leg muscles and building up endurance, will help in running better and faster. However, one needs to be careful while selecting cross training workout exercises and forming an exercise program. One needs to select cross training for runners workouts which are closest to running, which means, workouts which use muscles that are used during running. Some good options include exercising on elliptical trainer, stationary bikes, cross-country skiing machines and water jogging. Exercises should be such that they push you to work hard and sweat a lot. Make sure you keep your heart rate under check, regularly, because an elevated morning heart rate is a sign of over training. To get maximum out of your workout, combine cross training with running.

Benefits of Cross Training

Listed below, are the various benefits of cross training.

• Cross training workouts help in reducing the amount of injuries. Adding another running workout to your, already existing, running schedule might be too taxing for your body. Once you know how much mileage per week you can handle, add the rest of the workout with cross training exercises. This will reduce the possibility of any nasty injury.
• It greatly helps in preventing boredom. Doing running workouts everyday can become monotonous and boring. In such cases, cross training exercises can be a refreshing change, and one will stick to the exercise program even easily.
• Apart from having great leg muscles, one needs to work out on their upper body as well. Though this might not make you a fast runner, it will definitely make you well-built, by balancing your muscle groups.
• It is more healthier exercise and fun than sitting idle. Cross training will keep your body and mind more fit.
• Using cross training workouts, you will maintain an even improved cardiovascular fitness.
• One can use these exercises, like any low impact exercises which can be cycling or water aerobics that will help you workout and let an injury heal.

Types of Cross Training

Here are some cardiovascular exercises and non-cardio exercises, out of which you can choose the exercises you are most comfortable performing, and add them to your weekly exercise schedule.

Cardiovascular Cross Training Exercises: Cycling, swimming, water aerobics, elliptical machine training are some of the exercises that you can add to your week's exercise schedule. Swimming and water aerobics are low impact cardiovascular exercises. Swimming is a full body workout, while water aerobics/running will help you to train and increase endurance of your leg muscles. Studies show that cycling on a stationary bike at low tension, can help in running better. Hence, cycling on a stationary bike will always be included in best cross training program. Elliptical machines also provide a full body workout, they also help to build arm and chest muscles, and help to work out on your legs with reduced possibility of any injuries. You can also include walking in your exercise routine, to help you build endurance.

Non-Cardiovascular Cross Training Exercises: Examples of non cardio cross training exercises include weightlifting, pilates exercises and core conditioning. A study shows that weight training helps in improving running economy. Weight training helps in improvement of oxygen use, this means one can run faster with the same oxygen uptake. Pilates is a form of exercise, that emphasizes balanced development of the body through core strength, flexibility and awareness.

So, form a routine by including some cardio and weight training exercises and gain all the above benefits.