Avoid mental burnout I know that I am not alone with I say that somedays I just don't feel like running. This has been such a cold winter, and as many of you, I have spent plenty of time on my treadmill. Cross training allows me to still get a good cardiovascular workout in while giving my mind a break from the 'mill or extra cold temperatures. I typically read books while I workout on the elliptical or spin bike, which also gives my mind a little workout. As a busy mommy, I rarely find time to just sit down and read. This way I'm able to kill two birds with one stone.
Less risk of injury The more miles you run, the more you are putting yourself in the danger zone of the dreaded 'I' word. I have been through several frustrating injuries that probably could have been prevented if I would have laid off the miles. How can cross training reduce the risk of hurting yourself? Many choices (elliptical, spin bike, swimming) are low impact workouts...you are not pounding all of your body weight into the ground with every step. Plus, you are typically using and strengthening different muscle groups which will aid your running by making your body that much more powerful.
Rehab If and when you do suffer a running injury, it doesn't necessarily mean that you'll be on the couch for the next several weeks. Several years ago, I broke my big toe and had to wear a wooden shoe for quite sometime. While there was absolutely no way that I could run, I could still get quality workouts completed using the elliptical or spin bike. Similarly, when I was having hip problems in college, I was still able to get great workouts done in the pool. This kept my body at a level where it was much easier to get my running fitness back once I was able.
Active Recovery So you did a long run yesterday and your legs are tired? Get in the pool and swim some laps! Yes, you do need to take it easy after a long run or hard speed workout, but you don't need to be sedentary. Runners often neglect the need for recovery. After every hard effort, we tear tiny muscle fibers in our legs...the way we get better is allowing these fibers to heal. It is in that process that we are able to run longer and faster the next time.
Now that we have talked about why cross training is important, what should you do?
Elliptical I am a huge fan of the elliptical. Not only is it low impact, but it simulates what your body does while you are running. While I was pregnant with Quinn, I didn't feel comfortable running, so instead did the elliptical 5x per week.
Spin bike I hadn't done much biking before I got into triathlons in 2010. That being said, I have noticed a HUGE difference with how fast I'm able to race if I'm spinning a couple times a week. In 2011, I dropped 3 minutes off my 10 mile time from the year before and 1 minute off my 10k time. I wasn't running more or doing more long runs or speed work. Literally the only difference was biking. I was able to strengthen my quads on the bike in a way that simply running wasn't allowing me to do. Biking is very hard for me and it is always an internal battle for me that force myself on that thing. BUT the benefits are just too great.
Swimming I know that many of you have difficulties swimming. However, once you get the hang of it, you will find that it is a great full body and low impact workout. I do not have much experience in water running, but it is also a good option if you are dealing with knee or foot injuries. You are still able to run, but the water offers a low impact environment.
Other sports The older we get, the less options there are for "organized sports". However, basketball, volleyball, and softball offer fun options to stay in shape while having fun with your friends. If you have the chance and time to join one of these leagues, I say go for it!
Happy Running!
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