By Paul Rakitin
Paul Rakitin
As colder weather approaches and the end of Daylight Savings Time changes our clocks, we have fewer hours to get outside and run. But the fall and winter months are a great time to consider incorporating cross training into your workout program.
The benefits of strength and cross training for endurance athletes are numerous and will help you improve your run. Improved cardiovascular fitness, active recovery, decrease in body fat, injury prevention and overtraining prevention are just a few of the many gains you will see from a consistent cross training program. Activities such as swimming, cycling, weight training and yoga will help develop the muscle groups you already use for running… just in different ways. They also engage other muscle groups you don’t often use.
No matter what distance you’re training for, it is necessary to continuously strengthen the muscle groups most runners tend to neglect. The entire back, buttocks and core are some key areas we tend to forget about. These large muscle groups when developed properly can carry us through a tough race when our form begins to suffer from fatigue.
There are countless exercises we can perform in order to keep these areas strong and flexible. With a cross training routine we can also continue to train with injuries acquired from running and still maintain a certain level of fitness. Stair climbers, elliptical machines, rowers and even stationary bikes are a great way to keep a continued fitness program without having to run and risk losing endurance. Of course, nothing will take the place of running and the only way to get better at running is to run.
Stability and “Both Sides Up” balls are terrific training tools that can be found in any gym, are cheap to purchase and every athlete can utilize with very little space and time. Kettlebells are also a terrific piece of functional equipment that are relatively inexpensive and can work the entire body. These training tools are easy enough to use with a little experience and the benefits are amazing. Many exercises can also be performed using your bodyweight alone. A push up, pull up, lunge and sit up routine can also be done at home or at the gym and will help with strength without the worry of building too much muscle. Complex or multi joint movements are more suitable for runners than fixed or isolated machines that tend to target one body part as opposed to multiple at one time. Make sure to consult a fitness professional before pursuing more technical movements as with any workout routine.
Many runners are concerned that muscle gain and running with extra bodyweight could slow them down. The fact is strength training will only help decrease fat, increase power and maintain a healthy muscle balance most runners could benefit from. Take an aerobics class at your local gym where you’ll find a reputable and knowledgeable staff as well as functional style workouts that just may help you reach your next personal record.
Paul Rakitin is the owner of The Running Shop, located at 16999 Monterey Road, Suite D.
