How to Practice Cross Training in a Running Program

Whether for variety, extra training, injury prevention or recovery from injury, cross-training is an ally for any runner.

Difficulty: Moderate

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes
• Running Sunglasses
• Sports Bras
• Personal Stereos
• Running Watches
• Sports Bars
• Sports Drinks
• Sports Equipment
• Sports Gels
• Sports drinks

1. Stretch well. With each new or different sport, your musculature will be doing something new and needs to be flexible and ready.

2. Use the proper footwear. Running shoes are made for running; try cross-training shoes or other appropriate footwear for various sports.

3. Try cycling. It's similar to running - both sports depend on lower-body strength. Make sure not to do either sport too intensely if you plan on doing the other the next day.

4. Get into swimming. A "pull buoy" stuck between the legs renders them less mobile, forcing your arms to do all the work. This places even more emphasis on developing the upper body, which running does not do.

5. Pump up with resistance. Strengthening with weights, particularly the upper body, can contribute to better running and help prevent injuries.

6. Be creative. In addition to other sports, try jumping rope, boxing and other less traditional activities.

Tips & Warnings

• Beware of overtraining. Cut running by 20 percent and substitute another sport to stay on your program.
• Use a heart rate monitor or take your pulse by hand if you want to make sure your cardiovascular workout is similar to running.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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on 8/8/2006 Don't go too fast at the start of a race, but don't go too slow for training. Try and work out how fast you can go at the start. To do this; run around the block and work out how fast you can go so you don't push yourself too far.