Cross training: when running is not enough
To many of you, running is a unique, complete and irreplaceable sport: better, it's sport itself. To many others, running isn't enough. Once you've overcome the overpowering initial passion, it's good to alternate running with other sport activity. This is how cross training was born.
Cross training helps to boost motivation, but also to increase body mass and those specific muscle which running do not stimulates, to favor recovery and - to cap it all- to complete your overall fitness condition.
Traditionally, cross training includes swimming, biking, rowing and..drum roll..rock climbing!
Why should you try cross training?
You have fun!
Wellness and fun should always be at the top of every sport lovers' list: nothing matches working hard, struggling to reach a target as much as knuckling down with a smile on your face. Running, as many other sports, is a pleasure, not a duty! In the long term it may results boring, motivation falls off to an extent when you decide to quit. Combining different sport activities help to keep enthusiasm alive and compete with your new limits.
Boost your performance and preserve from injuries
The good part of alternating several sport activities is that doing so muscle are involved in a new different workout. Muscle tone gets overall more harmonic a you increase your vigour. Not sure about that? Just try it out for 3 months before a competition and keep alert: you will notice a great deal in the final time.
Swimming, in particular, is an ideal runners' active recovery method since it allows to increase resistance and oxygenation capacity giving, at the same time, a break to muscles, tends and joints."Swimming is the best legs anti-inflammatory therapy - says Sandy Bikus, triathlete and certified coach SASM personal trainer -" provided that water temperature doesn't exceed 40 degrees".
Biking, also good for those who are overweight, helps to let joints and tends off of the continuous impacts on the ground and provide an important cardio activity.
Rowing and canoeing are advisable to provide legs, shoulders and arms endurance activity (rhytmical push and row coordination). No need to wait for summertime to embrace it: even if sea o lake rowing is far more agreeable, you can practice it indoor, instantly competing with a virtual opponent..
Climbing develops agility, concentration and muscle strength. You can start indoor with the help of equipped artificial walls, guided by an instructor and choosing the right (and safe) level to start. Once you get amused, think about next step: Corcovado :)
How many cross training session in your week?
The answer depends on the free time you have: biking requires a lot of spare time and might be saved for a Sunday morning. Swimming, rowing or climbing can be carried out indoor, in your favourite gym: if your standard is running three times a week, it's advisable to workout twice and dedicate two days to enjoy a well deserved stop.