Options for a cross-training for runners

To better run, you just have to run? Not really. Monotonous exercise of any type lead to poor performance, burnout and sometimes personal injury due to lack of rest. Do not go the distance and be active every day will help cross-training. We suggest you add variety to your running workout with one of the alternatives.

The idea of ​​cross-training is as follows: to improve the results in your favorite sport, you need to develop the necessary quality and use of alternative workouts. Options for runners: swimming, biking, yoga and Pilates, rowing simulator and orbitrek - it all depends on your goals.

To increase endurance

If you are preparing for a marathon, strengthen the muscles of the legs and back to help yogaAnd develop endurance - swimming crawl.

In the pool, try a couple of times to repeat the following program:

• 200 m crawl in a comfortable pace;
• 100 m diving board in the hands or back;
• 6 sets crawl in the intensive pace of 25 meters with a rest of 45 seconds.

And the best postures for runners, you can see here.

To increase the speed

This interval training will help to exercise bike, eg:

• 10 minutes at a speed of 6 km / h;
• interleaving: 30 seconds - 30 km / h, 60 seconds - 10 km / h (5-10 times repeat);
• 15 minutes at a speed of 15-20 km / h.

And if you have a "steel" knees, you can try plyometrics.

In order to lose weight

If you're running to lose weight, then for you it is important that lessons are not fed up and at the same time the body to develop harmoniously. Pay attention to the upper body: swim butterfly, Do pilates or one of the extensive areas yoga or sit on the rowing simulator.

Jogging in joy

If you often run just because you love it, then you will be useful to replace 1-2 runs per week to practice on orbitrek. You'll get about the same cardio, but with considerably less stress on the joints and spine.

But the main factor in choosing a cross-training should be your predisposition to a particular sport. The advantage of non-professional athletes is the ability to put the enjoyment of the above activities sporting purposes.