Lori is a good friend, a graduate of 5K101, a certified personal trainer, and an excellent resource for all things fitness! I would encourage you to visit her blog and check out some of her great fitness tips!
Cross-Training…The Next Step!
*Includes FREE Workout Download!*
Once you have established good, healthy habits and have had time to feel comfortable with running as a part of your life you need to consider adding some cross-training that includes strength training into the mix.
Cross-Training Defined: Doing two or more aerobic/strength training activities such as jogging, bicycling, swimming and weight training on a regular basis. (alternative to your normal activities so as to employ a variety of muscle groups–all of your muscle groups– in order to build strength and maintain overall muscle integrity)
Your body is incredible at adapting! It can heal itself if given the proper tools and rise to nearly any occasion when given the proper training. The down-side to this adaptability–and there is just One-is that once your body has adapted to a new activity or challenge it is finished changing. As long as you continue the same activity you will not lose training, but you may not see much more progress without adding variety to your training.
Since cross-training is variety it should be a way to keep you from getting bored with your routine as well as to continue challenging your body.
As a runner I don’t enjoy anything as much as I enjoy running, but I know at 42 years old it is absolutely necessary if I want to KEEP running injury-free into my 80’s! …And it is necessary!
It is a fact that after age 30 our bodies begin to lose about ½ pound of muscle mass every year if we do not do something intentional to maintain it.
It would be unfortunate to lose any muscle for several important reasons. (Not to mention it would put a big damper on your plans to run your way into old age)
Why We Need Muscle Mass
1.We need muscle mass because it contributes to oxygen delivery…As a runner that translates into ” how comfortable do you want to be at the finish line.” (I never want to be an Olympic runner because I know I never want to hurt that bad!)
The more muscle tissue you have and maintain the more efficient your body will be at delivering oxygen when you need it and where it is needed.
2. We need muscle mass because it is largely responsible for a healthy metabolism.
Why is muscle tissue responsible for your base metabolism? Because muscle tissue is considered “Active” tissue.
What does this mean? It means that when you are sleeping, for example, your muscles are still working to burn calories. Muscle tissue requires energy!
Fatty tissue, on the other hand, burns – you guessed it—zero calories while you sleep! Fatty tissue requires nothing except more calories IN than OUT to be maintained…and, of course, more fat!
Bonus: As a runner your per-mile time increases with each pound you lose.
3. We need muscle mass because we need strong, lean muscles is to improve overall performance.
Strong muscles help protect your frame-work (bones and especially joints) from injury. Having good balance, which is extremely important to runners, is attributed in large part to having good muscle tone.
Muscle work is the detail that will set you apart as a distance runner. Continuing to work on muscle strength over time will certainly help your overall performance in terms of how far, how fast and for how many years you are able to run!
Workout Ideas and FREE Download
I would be remiss if I just told you all of the reasons why you should be cross-training, but then I did not offer you some useful workout ideas to get you started right away. I have included a FREE workout download at the end of this article, but my plan is to provide many more in the coming weeks and months so as to give you an entire FREE arsenal of fresh workout ideas in case you get ”stuck” or bored with your current routines. The workouts are FREE because my heart’s desire truly is to make a difference “One Workout at a Time!”
Even if you know exactly what to do it is still never a bad idea to get new ones from time to time.
If you have some good cross-training workout ideas you would like to share please post them here or feel free to email me as well!
I have listed below some additional suggestions for cross-training:
Yoga
Walking
Swimming
Pilates
Weight-Training
Aerobics or Dance classes
***30 Days to Fastest 5k is an EXCELLENT all-around choice!***
How Often Should I Cross-Train?
Statistics show that in order to prevent muscle atrophy and maintain proper bone density after age 30 you need to incorporate strength training at least 2-3 times per week. That is sufficient if you are already a runner, as running counts as terrific exercise already.
My Runner’s Tip: If I am short on time (life gets hectic) I include 12-20 push-ups, 25-50 ab crunches and squats or lunges before or after my run at least 2x per week. Then by adding just one other cross-training day such as yoga or circuit training I can still fit all of my strength training in for the week.
Try to focus on what you CAN do and forget about what you CANNOT do! …Something is always better than Nothing when it comes to exercise!
5k101 Program Tip: Besides being a terrific 5k training program – the best available in my opinion – 5k101 8 weeks to 5k FREE Podcast is also a great tool to continue using in your arsenal even if you have already graduated from the 5k101 program.
You can still reap the benefits of Todd’s encouragement by randomly throwing in one of the training weeks for some variety or try one of the 5k101 Race Tracks to take the guess-work out on race day!
And please don’t forget about the NEW 30 Days to Your Fastest 5k Program by Todd Lange at www.runningmatemedia.com …Includes a calendar with days for cross training, varied runs and, of course, Todd Lange’s expertise!
If you are running only to stay ahead of the next dress/pant size you will probably never go anywhere else…you will always stay just ahead.
If, on the other hand, you are running to achieve a goal such as to improve your 5k time or to increase the distance you are able to complete comfortably then you will continue to move steadily forward with confidence and contentment.
Looking back while you run will always slow you down—so don’t look back—Focus on the road ahead and R – U – N your best race every time—one step at a time!
Run your best race every time.
Uncover your inner strength.
Never give up!
by Lori V.
Certified Fitness Trainer
You can also follow Lori on Facebook and Twitter and her website is www.3n1fitness.com.
As always…”Don’t forget to make today Count!”
DOWNLOAD YOUR FREE CIRCUIT TRAINING FULL BODY WORKOUT HERE!
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