Cross-training I've come to believe is the key to injury and boredom prevention. Even the disciplined, hard-core gym goers need to mix it up. Endurance athletes should especially take note. As a long distance runner, cyclist, and Nordic skier I have developed a strong lower body over the years, but not by doing these activities alone have I felt my strength and stability increase.
Starting a resistance exercised-based cross training routine is fairly simple and effective. Take a runner for example; after a period of regular, safe (injury-free) running training adaptation occurs. This is an excellent time to build on the base of those running muscles. A good sport-specific routine would benefit most regular runners. My current top five recommendations for those who love to run and want to keep running are:
1. One leg dead-lifts
with a single dumbbell. This not only gains you core stability, it works to correct balance inconsistencies, and strengthens the hamstrings, gluts, and lower back more effectively by isolating each side (whether you are right dominant or left).
2. Plyometric lunges
Not only are these fast-paced jumping lunges a great way to get the heart rate up (try them as a tabata!) the move strengthens the needs and gets the fast twitch (type 2) muscle fibers firing which is especially beneficial to runners that wish to increase speed.
3. Core work
Its no surprise that core strength is essential to running posture and to everyday life. By effectively activating the abdominal muscles, the back, hips, and head alignment will improve.
4. Bridge
One of my faves since it opens up a plane (the frontal) that often is pulled in the opposite direction (due to gravity). Also it gets the glutes and hip flexors, the big gun that propel you forward and stabilize when running.
5. Alphabet Plank
Gotta love that fit ball! So good for so many fun moves. This one really gets me. I love doing it after a run, just before foam rolling.
One of the best tid-bits of advice I can give anyone who feels stagnant in their exercise 'routine' is to simply try something new. If there is a specific goal, think of ways you can achieve it with a different activity; for example, if running is getting boring (I'm there now!) but you want to keep up the caloric burn go drop in for a spin class or two for a quick cardio blast, or jog/ bike up hills for intervals.
If your knees and legs need a break, perhaps a pilates class or yoga is an option. As for me, my 'MO' lately has been a fun melange of bike commuting (as I am still car-less), running with my BAR group, and yoga at Aditi This keeps me occupied during the week and weekends I don't have skiing or a long ride/ run in the calendar.
Winter, particularly February; after the resolution period begins to wain is a tough time for most to stay motivated. Focus on letting yourself have fun and feel privileged that you have the opportunity to exercise. I know I do. Whether finding motivation through social or group activity participation, seeking solace and an endurance challenge with a new running loop, or finding restoration through yoga practice; get out there and try something new AND start a cross training program you can build on. I guarantee it will improve your fitness level, enhance weight loss, and help prevent injury. Oh...and don't forget to stretch!
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| Yard sale at Trillium Lake near Mt. Hood |
1. One leg dead-lifts
with a single dumbbell. This not only gains you core stability, it works to correct balance inconsistencies, and strengthens the hamstrings, gluts, and lower back more effectively by isolating each side (whether you are right dominant or left).
2. Plyometric lunges
Not only are these fast-paced jumping lunges a great way to get the heart rate up (try them as a tabata!) the move strengthens the needs and gets the fast twitch (type 2) muscle fibers firing which is especially beneficial to runners that wish to increase speed.
3. Core work
Its no surprise that core strength is essential to running posture and to everyday life. By effectively activating the abdominal muscles, the back, hips, and head alignment will improve.
4. Bridge
One of my faves since it opens up a plane (the frontal) that often is pulled in the opposite direction (due to gravity). Also it gets the glutes and hip flexors, the big gun that propel you forward and stabilize when running.
5. Alphabet Plank
Gotta love that fit ball! So good for so many fun moves. This one really gets me. I love doing it after a run, just before foam rolling.
One of the best tid-bits of advice I can give anyone who feels stagnant in their exercise 'routine' is to simply try something new. If there is a specific goal, think of ways you can achieve it with a different activity; for example, if running is getting boring (I'm there now!) but you want to keep up the caloric burn go drop in for a spin class or two for a quick cardio blast, or jog/ bike up hills for intervals. If your knees and legs need a break, perhaps a pilates class or yoga is an option. As for me, my 'MO' lately has been a fun melange of bike commuting (as I am still car-less), running with my BAR group, and yoga at Aditi This keeps me occupied during the week and weekends I don't have skiing or a long ride/ run in the calendar.
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| 'Team B' Whidbey Island ride |
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