What Is Cross-Training? Cross-training is a mix of alternative workouts and exercises that’ll benefit your primary sport. As a runner, you could consider biking, yoga, strength training, climbing, and even soccer as forms of cross-training.
What kind of cross-training should runners do?
Typically, athletes want to do cross-training that compliments their main sport. For runners, this could be swimming, cycling, or even walking to help build endurance. Keep in mind, running is a unilateral movement—so it’s important to incorporate unilateral exercises, such as lunges, into strength-training workouts.
What does it mean to cross train in running?
While the term is used broadly, cross-training means a type of exercise that you can substitute for running. … Rather, think of strength training and mobility work as supplemental workouts. They supplement your running, rather than serving as an alternative workout that trains the same physiological systems.
Why is cross-training important for runners?
“Cross training is valuable because it allows the athlete to continue training but decreases bone stress to help avoid injury. It also increases cardiovascular endurance while not taxing the joints as much as the forces incurred through running.” Cross training can have both mental and physical benefits.
What is an example of cross-training?
Some common examples of cross-training include: runners using cycling as an alternative exercise to build and maintain endurance. swimmers practicing rowing to keep up their exercise capacity and work similar muscle groups. football players running to build endurance or lifting weights to build size and strength.
Is HIIT considered cross-training?
While it may seem like the same thing as HIIT, don’t be fooled – CrossFit and HIIT are both an example of mixed modal training, which means both involve doing different types of activities within one workout. But CrossFit has HIIT and a bit more. It uses things like gymnastics and Olympic weight lifting movements.
When should runners cross train?
How often should I cross-train? Beginners should look to cross-train one to two times per week. Look to cross-train either the day before your long-run to rest your legs or the day after your long run to help recover your legs. These cross-training sessions should be anywhere from twenty to sixty-minutes at a time.
Can I cross train everyday?
Keep cross training sessions to two times a week, one hour or less, and at a moderate intensity level. This means, it’s ok to skip some of the jumps in a spin class, or lighten the tension on the bike, or to cut the kick segment short in your swim class. Cross training should enhance your running, not detract from it.
Does cross-training make you faster?
Benefit #3: Greater Running Fitness
Cross-training is a very reliable means to become a faster runner. To make an absolute statement might be going too far, but I think it’s safe to say that almost every runner can run faster by cross-training appropriately than by running only.
What are the pros and cons of cross-training?
The Pros and Cons of Cross-Training Your Employees
- Pro: Improved Teamwork. Your team will be more collaborative because they can help each other more actively. …
- Con: Loss of Focus. …
- Pro: Increased Efficiency. …
- Con: Job Dissatisfaction. …
- Pro: Employees Acquire New Skills. …
- Con: Overworked Employees.
How do Beginners cross train?
How to Incorporate Cross-Training
- Schedule three key running workouts per week, targeted to your goal (say, one interval workout, one tempo or fartlek, and one long run)
- Supplement the above with 1 to 3 days of cross-training.
- Give yourself at least one day of complete each week.