By: Michael Piermarini Chief Product Officer Orangetheory Fitness <\/p>\n\n\n\n
Whether you\u2019re training for your next race, progressing\nthrough a weight loss journey, focused on staying healthy, or looking to\nimprove overall performance, cross-training should be a regular part of your\nworkout schedule. <\/p>\n\n\n\n
Simply defined, cross-training is training in sports outside\nof an athlete\u2019s usual sport. Let\u2019s not forget, we\u2019re all athletes in our own\nright, all it takes is a mere shift of perspective, but we digress.<\/p>\n\n\n\n
While there is something to be said for runners training by\nrunning, swimmers training by swimming, and cyclists training by cycling, research\nsupports the physical and mental performance benefits of diversifying workouts\nand varying stimuli (i.e. runners training by running, swimming and cycling\u2026and\nswimmers by running and cycling\u2026and cyclists by swimming and running). <\/p>\n\n\n\n
By varying types of exercise with different environments and\nstimuli (i.e. balance, flexibility, weight training, etc.), you can take\nadvantage of the benefits of one training method while overcoming the drawbacks\nof another. For example, runners often have weak hamstrings and overpowering\nquadriceps, neglected upper bodies, and challenges with flexibility,\nspecifically in the hips and lower body. While this may be difficult to read,\ndo not fret as we\u2019re here to talk about the benefits of cross-training, which\ncan aid in each of these shortcomings and improve the well-rounded nature of\nyour body. <\/p>\n\n\n\n
For runners, cross-training reduces the chance of injury,\nbalances muscle groups, improves total body strength and efficiency, and stimulates\nthe mind.<\/p>\n\n\n\n
Cross-training helps new runners join the sport by\nminimizing the repetitive impact of running (try walking, rowing or an\nelliptical) and keeps veteran runners healthy and engaged by reducing wear and\ntear on the most vulnerable of joints, muscles and connective tissues (try\nswimming, rowing, weight, or flexibility training). Tied closely with injury\nprevention, cross-training aids in correcting muscular imbalances by strengthening\nnon-running muscles. As outlined above, cross-training (specifically weight\ntraining) can increase use of weaker hamstrings, reducing overcompensation on\nthe hips, quadriceps, knees, and calves, keeping you safe and healthy. <\/p>\n\n\n\n
Improvement of total body strength and efficiency is another\nbenefit of cross-training. Cross-training has been shown to improve a runner\u2019s\nefficiency, increase a runner\u2019s power and enhance endurance (the amount of time\na runner spends training without accumulating fatigue or injury). One of the\nmost often overlooked, yet essential, muscle groups for runners is the core.\nStrength training is an excellent opportunity to strengthen your core, which\nhelps avoid fatigue, maintain form, and transfer power from the upper to lower\nbody (critical for improving running technique and efficiency). Power focused\nexercises, often performed during strength training (jump squats, jump lunges,\netc.), teach the body to be light on the feet, which reduces ground contact\ntime and improves overall running efficiency. <\/p>\n\n\n\n
We would be remised if we didn\u2019t mention the mental benefits\nof cross training. Cross-training has shown to maintain motivation and\nenthusiasm for the sport while minimizing burnout by sharpening mental focus\n(greatest impacts when training for longer-distance events). The mental\nbenefits allow runners to train harder and more consistently during key events.<\/p>\n\n\n\n
When should you cross-train? <\/p>\n\n\n\n
In general, recreational runners should try to supplement\nthree (3) to (4) days a week of running with two (2) to three (3) of cross-training.\nCompetitive runners logging additional volume between four (4) and six (6)\ntimes per week should attempt one (1) to two (2) low-impact, low-intensity cross-training\ndays per week. As with any workout, always listen to how you\u2019re feeling, both\nmentally and physically. <\/p>\n\n\n\n
Cross-Training Exercises<\/p>\n\n\n\n
Arguably one of the best cross-training exercises is rowing.\nThis low-impact, total body workout maximizes cardiovascular benefits while\nengaging over 80% of the body\u2019s muscles. <\/p>\n\n\n\n
Weight training is another highly beneficial cross-training\noption that improves running efficiency (how the body uses oxygen when\nrunning), increases bone density, and strengthens muscles (which is crucial to\nprotecting joints and connective tissues). <\/p>\n\n\n\n
Boutique fitness classes are another great way to reap the\ncardiovascular, muscular and mental benefits of cross-training. Whether it\u2019s a\ntotal body workout such as Orangetheory Fitness, a yoga or Pilates class, or a\nswim school, pick a studio, instructor, and community that excites<\/em> you \u2013\nthe benefits will come.<\/p>\n\n\n\n Have fun, and don\u2019t let a workout become another job. <\/p>\n","protected":false},"excerpt":{"rendered":" By: Michael Piermarini Chief Product Officer Orangetheory Fitness Whether you\u2019re training for your next race, progressing through a weight loss journey, focused on staying healthy, or looking to improve overall performance, cross-training should be a regular part of your workout schedule. Simply defined, cross-training is training in sports outside of an athlete\u2019s usual sport. Let\u2019s not […]<\/p>\n","protected":false},"author":5,"featured_media":7125,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[548,549],"yoast_head":"\n