Cross Training for Runners
Running is a process that involves the whole body. A person who does not run that often would find it difficult to run for a long distance and this may lead to joint injuries. It can be associated with many injuries, since it is a high impact activity. Some common injuries are pain in the knee, twisted ankles, or pulled muscles. That is why it is suggested that runners practice cross training.
Cross training is an activity wherein you mixed different trainings in your regular exercise. It will lessen boredom and injuries caused by over training. Since you are a runner, some of the most common cross training activities that you can do are bicycling, swimming and exercising on a rowing machine.
1. Bicycling
This exercise works on the major muscles, such as the quadriceps, shins and hamstrings, which will be beneficial for runners. The quadriceps and hamstrings are sources of power for a runner. Bicycling also strengthens the knee, ankle and hip, thus lessening the possibility for injuries.
It is suggested that a person should choose a bike that can lock their feet on the pedal. This way, it will take more effort in pedaling since the feet will be pulling the pedal each rotation.
One should also choose the environment where he or she will be bicycling like on a hill and on some flat roads. To climb up the hill will take more effort than bicycling on a flat road. This way, more strength and power are built.
2. Rowing Machine
Rowing is a great cardiovascular exercise for runners. It strengthens the upper body, most especially the arms and the shoulders since they do most of the activity. It also strengthens the hips and buttocks and lessens the movement of the feet.
It is highly suggested that runners first learn the proper way of rowing to avoid straining the back, the joints and connective tissues. It can be done by keeping the back straight and let the legs do most of the work.
3. Swimming
Just like rowing, swimming enhances the cardiovascular system of runners. Since it will also involve most of the major muscles, it would demand effort from the heart and lungs. But since it is a low impact exercise, with no stress on the joints, swimming is good for people of all ages and levels of fitness.
To learn more about Water Fitness, you make check out : http://www.abc-of-fitness.com/info/water-fitness.asp
Aside from injury prevention, cross training is also good for runners who are recovering from an injury. Resting is of course required in one's recovery but runners who do light work outs recover faster.
Learn to practice cross training and lessen joint or bone injuries. Consult your physicians first before cross training. They will know which is best for you.
|
|
|
|
|
Basics & Backgrounds
Home
Print Article
Email Article
Comment on Article
Write New Article
Search Articles
