Cross Training (Not running angry)

Cross training is not as it sounds (Running angry) but in fact a great way to help prevent injury and increase strength and flexibility in muscles you don't use for running. It also helps relieve boredom in a heavy running regime and improve form, a strong core for example makes a stronger runner.

Cross training can be very varied from Cycling, swimming, fitness classes and strength training so really there is something for everyone and better still you can mix it up.

PT (Personal Trainer)
Now to some having a personal trainer is a luxury as they can be quite expensive, however if you find a good one they are worth their weight in gold. The obvious benefits are that they build a plan to suit you and you get no let up at all ! I like being pushed in sessions and indeed with no need to wait for weights or machines I get a serious non stop hour+ every time I go.

If you find a PT is not for you then no problem there are all kind of boot camps and fitness groups you could join to gain benefit and train communally.

I have been lucky enough to find two great PT's and been put through all kinds of agony!

Mountain climbers

Crucifix in TRX

VIPR Tubes

Squats

Planks in TRX

My current PT is a black belt Kickboxing instructor and costs me £20 per session. We combine weights with core and aerobic circuits and yes strangely enough Kickboxing.

Last nights session consisted of

Warm up on rowing machine then

30 weighted forward and side lunges and 10 squat and press x 5 sets

Core plank work using superman planks (one arm and one leg off the ground) and dynamic planks pulling arm and leg inwards then stretching out again x 12 x 3 sets

Then to the bag

50 combination straight punches, 10 roundhouse kicks right leg, 10 push kicks right leg, 10 roundhouse kicks left leg, 10 push kicks left leg x 4 sets

Believe me it hurt! (and still does)

Core
As mentioned above having a strong core really helps your running and indeed you posture. The key thing here is to ensure that you are working all core muscles not just the obvious abs. You can imagine if you only focussed on the abs and ignored the muscles around the back this would cause an imbalance.

There are all kinds of core workouts you can find online, however my best purchases were a medicine ball and a Swiss ball.

Swiss Ball

A Swiss ball is a strong inflatable ball that you can us in all kinds of way to both exercise and accentuate exercises. I use the ball for planks and crunches as you have to work your core harder to retain balance. Actually kneeling on the ball on all fours and holding the balance utilises all the little core muscles just to stay up.

The medicine ball I use for press ups, do one press up with one hand on the ball and as you come up roll the ball to the other hand and do the next press up, and also to increase resistance when doing crunches either by holding it into my chest or above my head.

Track
OK strictly not cross training as it still involves running, however.....

Constantly doing the same type of running can get you stuck in a bit of a rut, therefore speed work, and interval training etc can again mix things up and indeed make you a stronger runner.

I choose to go to an athletics club and track as I enjoy running with the group and getting a coaches input.

A typical session could consist of the following

800m warm up + drills

200m steady, 400m fast x 2

300m steady 300m fast x 2

400m steady 200m flat out x 2

600m x 2
 

Basically this is a session called Kenyan 600's based around 8 x 600m runs with approximately 3 minutes rest between each to bring your heart rate back to normal. The principle is to build lactic acid in your legs but also to learn about pacing. 

You can see, each of the sets of 600m runs are slightly different to make you think about what pace your steady or fast section would need to be as the target is to hit the same run time for each of the eight 600m runs. This is how the Kenyans train to enable them to alter pace in a race yet still achieve a target time.

Aqua Running
Aqua running is a way to keep fitness and strengthen all the critical muscles without impact, indeed it is widely used by athletes as a route back from injury but also a very good way to strengthen.

Flotation running belt

This is an aqua running belt, kind of a flotation device but not buoyant enough to prevent drowning (as it states on the side) just enough to help you maintain position and technique.

Now the principles are relatively simple.

You use the deep end of the pool, feet don't touch the bottom, keep fairly upright and use a normal or high knees running motion.
Your arms should also move in a normal running motion with your hands thumbs up as you must not use them to scoop water for momentum.

The first thing you realise is how often you have to turn your legs over to actually get anywhere, this is tough! the resistance in the water against arms, legs and torso giving you a serious workout.

Now I must admit you do look a bit of a wally and about as much like an athlete as drowning man trying to escape a shark.

Important things to remember were not to sit backwards and let your legs get ahead of you and similarly not lean too far forward so your legs go too far behind.

The heat of the pool water and surrounds seemed to increase the amount of effort required.

When trying this I realised that I was also seriously working my core muscles, and I felt sick! This did improve though.

Whatever you use or decide to try have fun with it, there will be benefits

Happy Running

Paul

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