The 7 Best Cross-Training Activities for Runners

No bio available

cross training exercises for runnersTo become stronger, fitter, more toned–and a better runner–add one or more of these activities to your weekly regimen, says Olympic distance runner Kara Goucher, author of Kara Goucher’s Running for Women: From First Steps to Marathons.

Cycling
How: Extrapolate workouts from running workouts. That is, do intervals, long rides, sprints, and hills, just like you would train for running, only longer on the bike.
Why: Improves endurance and leg strength (emphasize the “up” stroke for hamstring activation, which is often neglected and deficient in runners). The cyclical nature of the stroke mimics running biomechanics in a non-weight-bearing environment. Studies show that cycling can improve 10K race times by 9%, 5K by 3%, 2 mile by 1%, and boost VO2 max by 3%.

Elliptical Training
How: This is so much like running but without any pounding, as your feet never leave the pedals. So you can do pretty much all your running workouts on the elliptical.
Why: Improves endurance and leg strength, burns lots of calories, and protects you from injury thanks to its “gliding” aspect.

Inline Skating
How: Find some flat ground to cruise along. Increase the workout time to get the same benefits as running.
Why: A nonimpact way to strengthen all leg muscles, especially the oft-neglected glutes and hips.

Pilates/Yoga
How: Find a local class at a gym or private session.
Why: Improves strength, core stability, overall flexibility, and it’s relaxing and fun.

Pool Running (or Aqua Jogging)
How: Mimic the same workouts run on land, now in the pool. Use a belt to add buoyancy or go without a belt to increase the intensity.
Why: It’s a non-weight-bearing form of exercise that improves mental and physical endurance. A study showed that pool runners who totally abstained from running for 6 weeks were able to perform the same on race day as a second group that ran for the 6 weeks.

Strength Training
How: Focus on the major muscle groups involved in running (quads, hamstrings, gluteus maximus), but don’t neglect core, hip stabilizers, and upper back.
Why: Research links strength training with a 4% increase in running economy (efficient use of oxygen). It may also reduce heart rate, and can improve race times from the 5K to marathon. Protects against injury by providing a solid muscular foundation.

Swimming
How: Find a local Y or health club that schedules lap swims. Or join a masters swim team that incorporates interval and distance training.
Why: You get a total body workout, especially core and upper back. Improves flexibility and endurance. Gives your joints a break because it’s non-weight-bearing.

ABOUT THE AUTHOR
Kara Goucher, author of Kara Goucher’s Running for Women: From First Steps to Marathons (Copyright © 2011 by Kara Goucher), is the World Championship bronze medalist for the 10K and a top U.S. marathoner. A member of the Nike Oregon Project, improving standards for distance running, she lives in Portland, Oregon, with her husband, professional runner Adam Goucher and son Colt.

 

LEARN MORE

Lube_Gears_567

A Sex Therapist’s Rx for Every Couple

Emily Nagoski is Wellness Education Director and Lecturer at Smith College, where she teaches Women’s Sexuality. She has a PhD in Health Behavior with a doctoral concentration in human sexuality from Indiana University (IU), and a master’s degree (also from IU) in counseling, with a clinical internship at the Kinsey Institute Sexual Health Clinic. She has taught graduate and undergraduate classes in human sexuality, relationships and communication, stress management, and sex education. She is the author of three guides for Ian Kerner’s GoodInBed.com, including the Guide to Female Orgasm, and she writes the popular sex blog, TheDirtyNormal.com.

10-Day Green Smoothie Cleanse Recipe: Collard Greens with Turkey Sausage

JJ Smith is the author of the #1 national bestseller and USA TODAY bestseller Lose Weight Without Dieting or Working Out! JJ Smith is a nutritionist and certified weight-loss expert who has been featured on The Steve Harvey Show, The Montel Williams Show, and The Jamie Foxx Show and on the NBC, FOX, and CW Network television stations, as well as in the pages of Glamour, Essence, and Ladies Home Journal. To learn more, check out JJSmithOnline.com.

More Stories >

Debugging information below
(This will not show up in Production)

Total Queries ran on page 37
Time Query
Time Query
0.0010619163513184 SELECT ID, post_name, post_parent, post_type FROM wp_posts WHERE post_name IN ('fitness-and-exercise','the-7-best-cross-training-activities-for-runners') AND post_type IN ('page','attachment')
0.00071907043457031 SELECT wp_posts.* FROM wp_posts WHERE 1=1 AND wp_posts.post_name = 'the-7-best-cross-training-activities-for-runners' AND wp_posts.post_type = 'post' ORDER BY wp_posts.post_date DESC
0.00011205673217773 SELECT t.*, tt.* FROM wp_terms AS t INNER JOIN wp_term_taxonomy AS tt ON t.term_id = tt.term_id WHERE tt.taxonomy IN ('category') AND t.slug = 'fitness-and-exercise' ORDER BY t.name ASC
8.2969665527344E-5 SELECT term_id, meta_key, meta_value FROM wp_termmeta WHERE term_id IN (10679) ORDER BY meta_id ASC
0.00075602531433105 SELECT tr.term_taxonomy_id FROM wp_term_relationships AS tr INNER JOIN wp_term_taxonomy AS tt ON tr.term_taxonomy_id = tt.term_taxonomy_id WHERE tr.object_id IN (16216) AND tt.taxonomy IN ('category') ORDER BY tr.term_taxonomy_id ASC
0.00015592575073242 SELECT * FROM wp_users WHERE ID = '1'
9.3936920166016E-5 SELECT user_id, meta_key, meta_value FROM wp_usermeta WHERE user_id IN (1) ORDER BY umeta_id ASC
0.0012369155883789 SELECT t.*, tt.* FROM wp_terms AS t INNER JOIN wp_term_taxonomy AS tt ON tt.term_id = t.term_id INNER JOIN wp_term_relationships AS tr ON tr.term_taxonomy_id = tt.term_taxonomy_id WHERE tt.taxonomy IN ('post_format') AND tr.object_id IN (16216) ORDER BY t.name ASC
9.9897384643555E-5 SELECT tr.object_id FROM wp_term_relationships AS tr INNER JOIN wp_term_taxonomy AS tt ON tr.term_taxonomy_id = tt.term_taxonomy_id WHERE tt.taxonomy IN ('nav_menu') AND tt.term_id IN ('10280') ORDER BY tr.object_id ASC
0.00012898445129395 SELECT wp_posts.* FROM wp_posts WHERE 1=1 AND wp_posts.ID IN (15201,17412,17413,17414,17415,17416,17417,17418,17419,17420,17421,17422,17423,17424,17425) AND wp_posts.post_type = 'nav_menu_item' AND ((wp_posts.post_status = 'publish')) ORDER BY wp_posts.menu_order ASC
0.00012993812561035 SELECT wp_posts.* FROM wp_posts WHERE 1=1 AND wp_posts.ID IN (2) AND wp_posts.post_type = 'page' AND ((wp_posts.post_status = 'publish')) ORDER BY wp_posts.post_date DESC
0.0010049343109131 SELECT t.term_id FROM wp_terms AS t INNER JOIN wp_term_taxonomy AS tt ON tt.term_id = t.term_id INNER JOIN wp_term_relationships AS tr ON tr.term_taxonomy_id = tt.term_taxonomy_id WHERE tt.taxonomy IN ('category') AND tr.object_id IN (16216) ORDER BY t.name ASC
0.00010085105895996 SELECT tr.object_id FROM wp_term_relationships AS tr INNER JOIN wp_term_taxonomy AS tt ON tr.term_taxonomy_id = tt.term_taxonomy_id WHERE tt.taxonomy IN ('nav_menu') AND tt.term_id IN ('10282') ORDER BY tr.object_id ASC
0.00010395050048828 SELECT wp_posts.* FROM wp_posts WHERE 1=1 AND wp_posts.ID IN (15204,15205,15206,15207,15208) AND wp_posts.post_type = 'nav_menu_item' AND ((wp_posts.post_status = 'publish')) ORDER BY wp_posts.menu_order ASC
8.7976455688477E-5 SELECT t.term_id FROM wp_terms AS t INNER JOIN wp_term_taxonomy AS tt ON tt.term_id = t.term_id INNER JOIN wp_term_relationships AS tr ON tr.term_taxonomy_id = tt.term_taxonomy_id WHERE tt.taxonomy IN ('category') AND tr.object_id IN (16216) ORDER BY t.name ASC
8.392333984375E-5 SELECT tr.object_id FROM wp_term_relationships AS tr INNER JOIN wp_term_taxonomy AS tt ON tr.term_taxonomy_id = tt.term_taxonomy_id WHERE tt.taxonomy IN ('nav_menu') AND tt.term_id IN ('10282') ORDER BY tr.object_id ASC
0.00010299682617188 SELECT wp_posts.* FROM wp_posts WHERE 1=1 AND wp_posts.ID IN (15204,15205,15206,15207,15208) AND wp_posts.post_type = 'nav_menu_item' AND ((wp_posts.post_status = 'publish')) ORDER BY wp_posts.menu_order ASC
8.2015991210938E-5 SELECT t.term_id FROM wp_terms AS t INNER JOIN wp_term_taxonomy AS tt ON tt.term_id = t.term_id INNER JOIN wp_term_relationships AS tr ON tr.term_taxonomy_id = tt.term_taxonomy_id WHERE tt.taxonomy IN ('category') AND tr.object_id IN (16216) ORDER BY t.name ASC
0.00069308280944824 SELECT p.ID FROM wp_posts AS p WHERE p.post_date > '2011-05-06 17:48:12' AND p.post_type = 'post' AND p.post_status = 'publish' ORDER BY p.post_date ASC LIMIT 1
0.00028300285339355 SELECT * FROM wp_posts WHERE ID = 1760 LIMIT 1
0.0012290477752686 SELECT t.*, tt.* FROM wp_terms AS t INNER JOIN wp_term_taxonomy AS tt ON tt.term_id = t.term_id INNER JOIN wp_term_relationships AS tr ON tr.term_taxonomy_id = tt.term_taxonomy_id WHERE tt.taxonomy IN ('category') AND tr.object_id IN (1760) ORDER BY t.name ASC
8.0108642578125E-5 SELECT term_id, meta_key, meta_value FROM wp_termmeta WHERE term_id IN (3) ORDER BY meta_id ASC
0.00064897537231445 SELECT post_id, meta_key, meta_value FROM wp_postmeta WHERE post_id IN (15016) ORDER BY meta_id ASC
0.0074989795684814 SELECT SQL_CALC_FOUND_ROWS wp_posts.ID FROM wp_posts WHERE 1=1 AND ( wp_posts.post_date >= '2012-01-01 00:00:00' ) AND wp_posts.post_type = 'post' AND (wp_posts.post_status = 'publish') ORDER BY RAND() LIMIT 0, 4
0.00010991096496582 SELECT FOUND_ROWS()
0.0004889965057373 SELECT wp_posts.* FROM wp_posts WHERE ID IN (16495,3469,11872,16774)
0.0036489963531494 SELECT t.*, tt.*, tr.object_id FROM wp_terms AS t INNER JOIN wp_term_taxonomy AS tt ON tt.term_id = t.term_id INNER JOIN wp_term_relationships AS tr ON tr.term_taxonomy_id = tt.term_taxonomy_id WHERE tt.taxonomy IN ('category', 'post_tag', 'post_format') AND tr.object_id IN (3469, 11872, 16495, 16774) ORDER BY t.name ASC
0.0011279582977295 SELECT post_id, meta_key, meta_value FROM wp_postmeta WHERE post_id IN (3469,11872,16495,16774) ORDER BY meta_id ASC
0.00014400482177734 SELECT * FROM wp_users WHERE ID = '246'
9.2983245849609E-5 SELECT user_id, meta_key, meta_value FROM wp_usermeta WHERE user_id IN (246) ORDER BY umeta_id ASC
0.00011992454528809 SELECT * FROM wp_posts WHERE ID = 11888 LIMIT 1
8.7976455688477E-5 SELECT post_id, meta_key, meta_value FROM wp_postmeta WHERE post_id IN (11888) ORDER BY meta_id ASC
0.00011706352233887 SELECT `post_id` FROM `wp_postmeta` WHERE `meta_key` = 'bk_isbn' AND `meta_value` = '9781476762098';
9.918212890625E-5 SELECT * FROM wp_posts WHERE ID = 11865 LIMIT 1
0.00038313865661621 SELECT * FROM wp_posts WHERE ID = 10434 LIMIT 1
0.00056910514831543 SELECT post_id, meta_key, meta_value FROM wp_postmeta WHERE post_id IN (10434) ORDER BY meta_id ASC
9.2029571533203E-5 SELECT `post_id` FROM `wp_postmeta` WHERE `meta_key` = 'bk_isbn' AND `meta_value` = '9781501100109';
WP_Post Object
(
    [ID] => 16216
    [post_author] => 1
    [post_date] => 2011-05-06 17:48:12
    [post_date_gmt] => 2011-05-06 21:48:12
    [post_content] => cross training exercises for runnersTo become stronger, fitter, more toned--and a better runner--add one or more of these activities to your weekly regimen, says Olympic distance runner Kara Goucher, author of Kara Goucher’s Running for Women: From First Steps to Marathons.

Cycling
How: Extrapolate workouts from running workouts. That is, do intervals, long rides, sprints, and hills, just like you would train for running, only longer on the bike.
Why: Improves endurance and leg strength (emphasize the “up” stroke for hamstring activation, which is often neglected and deficient in runners). The cyclical nature of the stroke mimics running biomechanics in a non-weight-bearing environment. Studies show that cycling can improve 10K race times by 9%, 5K by 3%, 2 mile by 1%, and boost VO2 max by 3%.

Elliptical Training
How: This is so much like running but without any pounding, as your feet never leave the pedals. So you can do pretty much all your running workouts on the elliptical.
Why: Improves endurance and leg strength, burns lots of calories, and protects you from injury thanks to its “gliding” aspect.

Inline Skating
How: Find some flat ground to cruise along. Increase the workout time to get the same benefits as running.
Why: A nonimpact way to strengthen all leg muscles, especially the oft-neglected glutes and hips.

Pilates/Yoga
How: Find a local class at a gym or private session.
Why: Improves strength, core stability, overall flexibility, and it’s relaxing and fun.

Pool Running (or Aqua Jogging)
How: Mimic the same workouts run on land, now in the pool. Use a belt to add buoyancy or go without a belt to increase the intensity.
Why: It’s a non-weight-bearing form of exercise that improves mental and physical endurance. A study showed that pool runners who totally abstained from running for 6 weeks were able to perform the same on race day as a second group that ran for the 6 weeks.

Strength Training
How: Focus on the major muscle groups involved in running (quads, hamstrings, gluteus maximus), but don’t neglect core, hip stabilizers, and upper back.
Why: Research links strength training with a 4% increase in running economy (efficient use of oxygen). It may also reduce heart rate, and can improve race times from the 5K to marathon. Protects against injury by providing a solid muscular foundation.

Swimming
How: Find a local Y or health club that schedules lap swims. Or join a masters swim team that incorporates interval and distance training.
Why: You get a total body workout, especially core and upper back. Improves flexibility and endurance. Gives your joints a break because it’s non-weight-bearing.

ABOUT THE AUTHOR 
Kara Goucher, author of Kara Goucher’s Running for Women: From First Steps to Marathons (Copyright © 2011 by Kara Goucher), is the World Championship bronze medalist for the 10K and a top U.S. marathoner. A member of the Nike Oregon Project, improving standards for distance running, she lives in Portland, Oregon, with her husband, professional runner Adam Goucher and son Colt.

 

LEARN MORE


    [post_title] => The 7 Best Cross-Training Activities for Runners
    [post_excerpt] => To become stronger, fitter, more toned--and a better runner--add one or more of these activities to your weekly regimen, says Olympic distance runner Kara Goucher, author of Kara Goucher’s Running for Women: From First Steps to Marathons.
    [post_status] => publish
    [comment_status] => open
    [ping_status] => closed
    [post_password] => 
    [post_name] => the-7-best-cross-training-activities-for-runners
    [to_ping] => 
    [pinged] => 
    [post_modified] => 2011-05-06 17:48:12
    [post_modified_gmt] => 2011-05-06 21:48:12
    [post_content_filtered] => 
    [post_parent] => 0
    [guid] => http://www.tipsonhealthyliving.com/?p=2108
    [menu_order] => 0
    [post_type] => post
    [post_mime_type] => 
    [comment_count] => 0
    [filter] => raw
)