Whether you’re training for your first half marathon or your fifth
Boston
Marathon, cross training can be a valuable resource for your
progression in the world of endurance racing. Running can be one of the best
things you can do for your body, mind, and spirit. However, doing long stints
of the same running motion over and over again can cause fatigue, injury and
even boredom. While it is certainly necessary to run to prepare for an
endurance race, incorporating cross training into your training plan can help
you get the most out of your work out and your body.
Let’s say you’re planning on running in the
Healdsburg Wine Country
Half Marathon on October 26 as a
Team For Life member. You need
to develop the most efficient training plan possible to prevent injuries, while
leaving you plenty of time to raise money for those suffering from cancer.
Cross training can be your best friend in this situation. One of the main
benefits of cross training is that it teaches your body to use the maximum
amount of oxygen needed to be beneficial in your particular sport, but in
different forms of exercise. The beauty of it is that exercises such as
swimming, bike riding, and even walking, strengthen and tone the same muscles that
are used for running!
If you have a heart rate monitor use it during your routines. It is
important to stay at or above 70 percent max heart rate to have the most
productive workout session you can. This is especially helpful in a cross
training routine such as strength training. You might not feel like you are
getting an effective heart workout or increasing your oxygen capacity if you
are lifting weights, but your heart rate monitor will tell you differently.
The most important tip for an effective cross training routine is to come up
with a training plan ahead of time and stick with it! Let’s use the
Malibu
International Marathon, where
Team For Life is
participating, as an example. The race isn’t until November 10, so you have
plenty of time to build your endurance. Your first week of training should
include running with cross training. Days one, three, and seven could be
running short distances, two to four miles at a time. On day two you could
supplement your workout by swimming some laps or even taking a water aerobics
class at your local pool. On day four go to the gym and knock out a 10k on the
elliptical machine. This is one of the most beneficial, lowest impact workouts
you can perform. Make sure you take a couple of days off to rest!
One last benefit of cross training that is often overlooked is that it can
remind you to have fun! If you would like to put your new cross training skills
to the test while having a great time and raising money for cancer patients,
sign up for one of the great events in which
Team For Life is
participating at
http://www.teamforlifelcf.org/endurance-races-events.
