Training Tip #5 - Cross Training and Rest Days

Cross Training and Rest Days

You may have noticed the cross training days on your training schedule by now.  On Cross-training days, you should consider another form of exercise rather than running to build fitness.  This can be swimming, cycling, a gym workout or an exercise class.  Maintain an easy to moderate effort for these sessions. By doing anything other than running or walking, you give your body active recovery/rest. Or if you feel then need, just take the day completely off any exercise.

Why Cross Train? Cross training gives your feet, knees and legs a break from the pounding they receive during the training runs.  For many of you, running on a consistent basis is new, so you body is responding with aches and pains.  Cross training can still provide a means to deliver an adequate cardiovascular workout, allowing your legs a chance to recover, while strengthening the muscles that running typically does not.  So if you are having knee issues or shin splints, cross training should be an even more important part of your training.

What Qualifies as Cross Training? Many activities, indoor and outdoor can qualify as cross-training. Some examples are:

• Swimming – Swimming is ideal because it is low impact and works your whole body.
• Cycling – either outdoors or indoors on stationary bike.  This time of year you are most likely to do this indoors at your local health and fitness club. Spinning is very popular, and you may want to consider it.
• Elliptical - you can do an elliptical at the gym and it is also is low-impact
• Stair-climber
• Rowing machine
• Pilates  (I have never done this)
• Cross Country Ski Machine – I have a Nordic Track in my basement that typically gets used only when there is snow on the roads.
• Any combination of the above - especially if you're at the gym.

Listen to Your Body:  For both the full and half marathoners, it is important to listen to your body. It’s normal during training to have some soreness, muscle aches and minor pains. After all you are stressing and pushing your body to run farther than it’s used to. However, if you feel extra sore, your legs feel dead, or if you suspect that you may be developing an injury   - take an additional rest day or two!  I would much prefer that you take an overly cautious approach to training, and miss some workouts rather than over-train and cause an injury.