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As I have progressed with my running I have acknowledged the importance of cross training, especially since I injured my knee and shin.
Within the strengths of runners we all tend to have the same weaknesses if we don’t have other forms of exercise. Quads that overpower our hamstrings, neglected upper bodies, and poor flexibility, all of which could lead to problems. Today marks the 3rd week of cross training with my shin injury, I have definitely found some muscles I didn't know I had. I have not run since the Schools Inter-counties (which I shouldn't have raced at), I have also been to the physio who put my paranoid thoughts of a stress fracture at rest. 1. Swimming Swimming is my main form of cross training – I nearly enjoy it as much as running. Swimming is an active form of recovery, swim sessions increase endurance and oxygen capacity whilst giving your legs a break from ‘ pounding the pavements’ which can lead to knee injuries and shin splints. Swimming can also work other muscles that tend not to be used in running which can in turn improve your overall running performance. I usually swim once or twice a week for about an hour or so. I do front crawl, arm pulling and breaststroke (which I am awful at partially because I wasn’t allowed to do it when I hurt my knee). Aqua jogging is also a great workout in the water because it is such low impact. I have to say I haven’t properly ever done it because I don’t have the guts to do it in front of everyone in the pool. One day, one day… 2. Cycling I am currently saving up for a road bike so I can go on long bike rides once a week instead of running to mix up my training. We have a spinning machine at home so I sometimes use that to either cool down after a run or instead of a run. I have to say I don’t use as much as I could. 3. Gym I am currently going to the gym about 3 or 4 times a week with my shin injury. Previously I didn’t go that much as it is expensive but now I have a membership I use it more. It is a great way of incorporating strength training to improve performance. I never use the treadmill because I hate it, I sometimes use the rowing machine, spin bike and cross trainer but I tend to focus on the weighted machines and bodyweight exercises on the mats. 4. Paddleboarding I love paddle boarding in the summer. When we were in Canada I went out quite a lot and it was a serious balance/core workout. If you have access to a water sports centre or a paddle board I definitely recommend trying it. It is not too hard either, once you have got your balance, it is quite relaxing (apart from when your uncle comes out on his speed boat to create waves and try to knock you off.) 5. Cross Trainer As I said above, I often use the cross trainer at the gym instead of going for a run. The cross trainer mimics the movement of running but is much lower impact. The cross trainer/elliptical works most muscle groups; calves,quads,biceps,triceps, even your core. 6. Dance Dance/yoga is a great way of working other muscle groups that get neglected when running. It also helps stretch tight muscles from running. I have dance once a week for 2 hours. I will definitely not be a professional dancer but I enjoy it and I always feel better/less tight after dance. 7. Classes HIIT/RPM/Conditioning/Toning classes are a great form of cross training, you can strengthen your cardiovascular system as well as work different muscle groups and give your body a break from running. 8. Walking Living in the South Downs means I often go for walks with my family. Walking is something you can do on a rest day to keep moving but allow your body to recover and muscles repair. "Rest days are an essential in training. They may seem like you're slacking and make you worry that you won't build strength or increase speed, time off allows your body and mind to fully recover. Never taking a day off sets the body up for a breakdown. You become more susceptible to severe muscle soreness, a suppressed immune system, improper sleep, a decrease in strength and performance, and injury.”
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August 2023
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