{"id":43743,"date":"2015-10-05T07:15:40","date_gmt":"2015-10-05T11:15:40","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=43743"},"modified":"2016-07-14T16:03:23","modified_gmt":"2016-07-14T20:03:23","slug":"runners-cross-training-workouts","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/runners-cross-training-workouts\/","title":{"rendered":"7 Ways Runners Should Be Cross-Training (Are You?)"},"content":{"rendered":"

\"Best<\/p>\n

Running gives you an amazing workout: Nothing else seems to get your blood pumping like a getting a few miles under your belt does, right? But in order to be the best runner you can be, Paul Hartmann, D.P.T., a physical therapist in New York City stresses that cross-training is key. \u201cIf you take the time to strengthen any weaknesses [you may have] and maintain good flexibility, you\u2019ll be able to run stronger,\u201d says Paul Hartmann, D.P.T., a physical therapist in New York City.<\/p>\n

RELATED: <\/strong>50 Running Resources for Speed, Strength and Nutrition<\/a><\/p>\n

\u201cCross-training is essential for runners to prevent overuse injuries that are associated with repetitive impact activity, such as shin splints as well as hip, lower-back and knee discomfort,\u201d says Samantha Clayton<\/a>, Director of Fitness Education at Herbalife\u00a0and former Olympic sprinter based in Malibu, CA. By adding one or more non-running workouts to your weekly routine, \u201cyou can drastically improve your running technique, speed and stride length, too,\u201d Clayton says.<\/p>\n

Read on for seven super-effective cross-training methods \u2014 then choose the one that\u2019s best for you. Or, mix them up so you\u2019re never bored. Best of all: Don\u2019t be surprised if you start shaving off seconds from that PR.<\/p>\n

7 Cross-Training Workouts Runners Need Now<\/strong><\/h3>\n
\"Strength
Photo: Pond5<\/a><\/figcaption><\/figure>\n

1. Strength Training<\/strong><\/h3>\n

Who It Benefits:<\/strong> The runner who starts slumping midway
\nWhy It Works:<\/strong> Strength-building exercises, especially ones that ulitize your own bodyweight, help boost endurance and reduce risk of injury. According to Sulyn Silbar, a personal trainer in New York City and founder of Body + Mind NYC, strong hammies will improve long run performance; a tough butt will make you speedier. Specifically, work in some core exercises, which are key to being an efficient runner. Also, don\u2019t forget the core. \u201cFocus on strengthening the obliques<\/a>, which will steady your core and keep you more upright [during your runs],\u201d Silbar says.
\nWhat to Do:<\/strong> Deadlifts, box step-ups, calf raises and squats<\/a> will all strength your lower half. You can also mix in some lunges, planks<\/a> and seated leg raises, which will target your core, quads and hip flexors. Silbar recommends choosing 4-5 moves, and doing a 30-20-10 routine: Do 30 reps of one move, rest 1 minute; do 20 reps, rest 1 minute; do 10 reps, rest 2 minutes. Repeat with remaining 3-4 moves. Play with which exercises you use and the order in which you utilize them biweekly to keep your muscles guessing.<\/p>\n

\"Yoga
Photo: Pond5<\/a><\/figcaption><\/figure>\n

2. Yoga
\n<\/strong><\/h3>\n

Who It Benefits:<\/strong> The runner who skimps on stretching
\nWhy It Works:<\/strong> The repetitive motion of running can leave you tight, especially around your hip flexors. Enter yoga, which can be an effective means of counteracting this tightness, and opening up the hips. Plus, this ancient practice \u201cis great for regaining your focus, and learning to move and connect with your breath, which is essential for running efficiently,\u201d says Clayton.
\nThe Workout:<\/strong> If you feel tight and overworked, Silbar recommends trying a restorative method (check out DailyBurn\u2019s new Yoga Made Simple<\/a>, which focuses on the practice\u2019s fundamentals). Want more of an endurance session while you\u2019re at it? Go for a Vinyasa flow<\/a>, which will get your heart pumping, too.<\/p>\n

RELATED: <\/strong>26 Ways to Step Up Your Yoga Game<\/a><\/p>\n

\"Swmming
Photo: Pond5<\/a><\/figcaption><\/figure>\n

3. Swimming
\n<\/strong><\/h3>\n

Who It Benefits:<\/strong> The runner with nagging (or newfound) injuries
\nWhy It Works:<\/strong> When you\u2019re first starting out as a runner, you can suffer from quick-mileage-increase injuries like runner\u2019s knee or shin splints. Same goes for weekend warriors who decide to increase their total mileage by more than 10 percent per week. To cut down the impact, consider swapping one training run for some easy (read: no-impact!) laps in the pool, says Clayton. Bonus: \u201cSwimming challenges you to control your core and drive from the hips,\u201d says Hartmann. \u201cMany runners can benefit from opening their hips to allow for greater hip extension and efficiency in their stride.\u201d
\nThe Workout:<\/strong> Swim laps for 30 to 45 minutes, adding in 4 to 8 lengths of just kicking with a kickboard to target your lower half) or 4 to 8 of them just pulling, with a foam buoy between your thighs (to target your arms and core). If you\u2019re new to the lap lane, read up on the six mistakes to avoid<\/a> while you\u2019re swimming in the pool.<\/p>\n

\"Plyometrics
Photo: Courtesy of Reebok<\/a><\/figcaption><\/figure>\n

4. Plyometrics<\/strong><\/h3>\n

Who It Benefits:<\/strong> The runner who keeps dragging their feet
\nWhy It Works:<\/strong> Plyometric exercises are \u201cdynamic, high-velocity moves that can build explosive power and dynamic control,\u201d says Hartmann. They challenge you to work at a quicker pace than steady-state strength exercises. You\u2019re also moving all planes of motion. \u201cPlyo moves can teach the legs to function as a more efficient spring system, allowing you to absorb the force of each step and use it to push off powerfully,\u201d he adds. Translation: You\u2019ll take off faster come race day, as well as zip around other racers with ease.
\nThe Workout:<\/strong> Start slow \u2014 plyo moves are intense and high-impact. Begin by doing a few box jumps, jump squats or burpees<\/a>. To take things up a notch, check out these tough plyo moves on a box<\/a> from DailyBurn\u2019s Black Fire<\/a> program with Bob Harper.<\/p>\n

RELATED: <\/strong>6 Tips to Improve Your Swimming Now<\/a><\/p>\n

\"Cycling
Photo: Courtesy of SoulCycle<\/a><\/figcaption><\/figure>\n

5. Cycling
\n<\/strong><\/h3>\n

Who It Benefits:<\/strong> The runner with weak hammies and glutes
\nWhy It Works:<\/strong> \u201c[Indoor or outdoor] cycling<\/a> is a great form of cardio that improves your endurance without putting much stress on your joints,\u201d says Silbar. Plus, it fires up the same muscles (your legs, hips and core) that you use while running, but in different ways. And when you\u2019re clipped in to a bike\u2019s pedals, you\u2019re targeting your hamstrings and glutes more than you would while running \u2014 especially when you\u2019re pedaling up a hill or cycling with lots of resistance and pulling up harder on the upstroke.
\nThe Workout:<\/strong> Take a group cycling class<\/a> or clip into a spin bike at the gym. Warm up for 10 minutes at a quick pace, build resistance (keep turning that knob to the right!) for a half-hour and then cool down for 5 to 10 minutes.<\/p>\n

\"Aqua
Photo: Pond5<\/a><\/figcaption><\/figure>\n

6. Aqua Jogging
\n<\/strong><\/h3>\n

Who It Benefits:<\/strong> The runner coming off a foot injury or ankle sprain
\nWhy It Works:<\/strong> Clayton recommends aqua jogging (which is \u201crunning\u201d in a pool with a floatation belt, like the\u00a0Speedo Hydro Resistant Jog Belt<\/a>\u00a0($35; speedousa.com)\u00a0for extra conditioning and to give your joints a break. Plus, the resistance of the water helps you to build strength but won\u2019t make you bulky, adds Clayton. It might even help you perfect your arm swing, which will help power you up hills.
\nThe Workout:<\/strong> Start with a 10-minute warm-up, \u201cjogging\u201d in the deep end at an easy pace, then do intervals: \u201csprint\u201d for 1 minute, jog at an easy pace for 1 minute, sprint 2 minutes, jog 1 minute; repeat 3 to 4 times, then jog at an easy pace for 10 minutes to cool down.<\/p>\n

RELATED: <\/strong>Is It Better to Do Cardio or Strength Training First?<\/a><\/p>\n

\"CrossFit
Photo: Pond5<\/a><\/figcaption><\/figure>\n

7. CrossFit
\n<\/strong><\/h3>\n

Who It Benefits:<\/strong> The runner who wants to explode off the start line
\nWhy It Works:<\/strong> You may think that on your cross-training days, you should stick to moderate-intensity sessions. That doesn\u2019t always have to be the case. \u201cCrossFit<\/a> is a great way for runners to condition their body because it targets muscles that don\u2019t get worked while running,\u201d says Silbar. Because of CrossFit\u2019s signature and ever-changing WODs (workouts of the day) make you exercise at such a high intensity, they \u201calso get your heart rate up, which helps with endurance training.\u201d And explosive, power-based moves like snatches are great for sprinters and short-distance runners.
\nThe Workout:<\/strong> Take a stab at your own WOD. After all, we\u2019ve got plenty of ideas right here. These six (killer) CrossFit routines<\/a> take just 12 minutes each and will truly test your strength. Never even been to a box? (No shame!) Try one of these five beginner WODs<\/a>\u00a0instead. You’ll be texting everyone you know the flex emoji when you’re done.<\/p>\n","protected":false},"excerpt":{"rendered":"

Balance out all your running with one of these awesome cross-training workouts designed to make you a better runner while you\u2019re not out logging miles. <\/p>\n","protected":false},"author":39,"featured_media":44083,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14,19],"tags":[293,295,37,129,259,108,281,128,341,343,100,286],"class_list":["post-43743","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","category-yoga","tag-aqua-jogging","tag-cross-training","tag-crossfit","tag-cycling","tag-plyometics","tag-running","tag-strength-training","tag-swimming","tag-tax1living-well","tag-tax2exercise","tag-workout","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/43743","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=43743"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/43743\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/44083"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=43743"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=43743"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=43743"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}