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August 15th, 2012|
Cross training is an essential component to successfully training for any running event. It helps to assist with injury prevention as well as gives your body a break from the rigors of logging miles. Cross training also improves recovery, overall fitness level, stamina, motivation, and rejuvenates the body by challenging it with different movement patterns. Some examples of cross training include strength training, flexibility training (yoga), and endurance training.
When cross training, you may choose other forms of exercise that mimic the movement of running. Examples include water running, elliptical, cross country ski machine, or a stationary bike. Cross training days are different from rest days in your training schedule and you still want to exert the same effort you would put forth during a training run. Research has found that substituting 25-30 percent of your weekly mileage with cross training can maximize your overall running quality and fitness level.
As a runner, there are certain areas you may be overly strong in while other areas you may be neglecting due to the same motion your body goes through with every step and arm swing. Runners tend to have:
Weak Upper Body
Below is an example taken from Runners World that describes various cross training ideas when you are strapped for time:
Becky Czechanski received her bachelor’s degree in exercise physiology and her doctorate degree in physical therapy from Concordia University in Milwaukee. She is also a certified strength and conditioning specialist. For more information visit: www.thedacareorthoplus.org or call 920-831-5050.
As Half Marathon sponsor, ThedaCare Orthopedics Plus is offing a Free Injury Clinic every Tuesday, starting July 24 until the Fox Cities Marathon, noon – 1 p.m. ThedaCare Orthopedics Plus’ sports medicine team of licensed athletic trainers, physical therapists or sports medicine physicians will be available to assess injuries and provide recommendations to help you continue or return to running safely. No appointment needed. Visit ThedaCare Orthopedics Plus, Appleton Medical Center, 820 E. Grant Street, Appleton, Tuesdays, noon – 1 p.m. For directions, see: www.thedacareorthoplus.org.ShareThis