5 Things every runner can do to cross train efficiently

Want a great and easy workout? Well, switch to running today but remember running alone isn’t the solution. Irrespective of what your goals are, a marathon, half marathon or weight loss in order to get faster and stronger you need to step it up a notch and the best way for that is to incorporate some cross training into your running workouts. Don’t know where to begin? Well here are 5 ways you can do it.

Add few strength moves

Exhausted halfway through your run? Strength exercises are exactly what you need and no you do not have to spend on weights or machines. Using your bodyweight will boost your strength and endurance greatly and lower injury risks.

For the lower body, I would suggest exercises such as calf raise, squats, lunges etc. For the core planks, crunches, leg raises are awesome while push-ups, bench dips, etc. will improve upper body strength. Start off with 2 sets of 10 reps and train 2-3 days a week.

Go for a swim

Are you in the mood to do something fun? Well, then my suggestion would be to get out your swimsuit and head off to a nearby pool for a swim. This is especially helpful to those recovering from serious injuries such as shin splints or runner’s knee.

It will strengthen your hips and core thus increasing your stride. Start with a few easy laps of about 20-25 minutes and then build on it.

swimming

 

CrossFit

Want a boost early in the race? Well then CrossFit is just the exercise you’re looking for but mind it’s not going to be easy. This exercise form strengthens muscles that running ignores. Its high intensity will have your heart racing within minutes thus, in turn, improving endurance.

Snatches are a must do a workout for those looking to build speed. Apart from that, you can also take up rowing and a few more from the video below.

Try Yoga

Like it or not stretching was, is and will always be an important part of training for every runner. Running can be a monotonous activity which makes the muscles tight. Stretching or yoga loosens the muscles and thus lowers injury risk too.

You’ll not only focus better but also have more control over your breathing which is essential to effective running. Those up for a challenge should switch to Vinyasa Yoga.

Vinyasa Yoga

 

Plyometrics

Ever found yourself dragging your feet while running? Plyometrics includes high intensity and dynamic moves that will boost both strength and control. Since you’ll constantly be in motion your legs will learn to act as spring thus efficiently soak in the force of each step to give you a good boost and in turn, helping stay ahead of the pack. Box jump, burpees are a couple of moves. To know more check out the video below.

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