running

You probably don’t eat the exact same menu every day of the week, so there’s no reason your workouts each day should look the same, either. One of the best ways to stay in shape is to cross train, participating in a wide range of different activities to promote overall fitness and reap several other health benefits. Rather than being a one-trick pony, consider some of the benefits of cross training and learn how to get started.

What Cross Training Can Do For You

Prevent injury: Although you can never guarantee that you’ll avoid injuries, cross training is one of the most effective preventive measures you can take. Participating in a different activity from what you usually do gives your body a chance to recover from its usual patterns while still maintaining your overall fitness and training intensity. Through cross training, you can prevent specific joints, tendons, ligaments, and muscles from getting hurt through overuse.
Improve recovery: Just as interval training is a popular way to get more intense exercise mixed in with periods of recovery, cross training is a way to do this on a bigger scale. Rather than taking a day off when you need a break, use cross training as a form of active recovery. Switch to an exercise that is outside your normal to help your body recover while still pushing yourself forward toward your fitness goals.
Increase fitness level: Participating in a wide range of activities improves your overall body condition and fitness level. Even if you’re good at one particular sport or activity, that doesn’t mean you’re a balanced athlete. Cross training can bring some of that balance and help you to be truly fit, not just good at one activity.

How to Launch Your Cross Training Workouts

1. Brainstorm the types of activities you may enjoy. If you typically run, which focuses on the lower body, consider rowing or swimming to focus on your upper body on recovery days. If you participate in high-impact sports like football, something like running on a treadmill or elliptical may provide a much-needed break for your body.

2. Invest in the fitness equipment you need to enhance your cross-training workouts. You might need resistance bands, a chin-up bar, a stationary bike, goggles, or something else to help you complete your workouts according to your schedule and routines.

3. Create interesting workouts with a variety of activities planned. One type of workout you may want to try is a 21-15-9 cross fit workout. In this, you start by doing 21 repetitions of each of several activities, like burpees, squats, and push-ups, then you repeat the circuit with 15 repetitions and then 9 repetitions. The variety helps you stay engaged.

4. Challenge yourself during your cross training workouts. Even though you’re not participating in your primary activity, you should still be working hard. Try an interval workout where you integrate sprints, or get together with someone who participates in the activity regularly to show you the ropes and push you more than you would be able to push yourself.

There aren’t many specific rules you need to follow when you’re cross training, which gives you the freedom to take it in whatever direction is most appealing to you. Jump on the opportunity to try a new activity you’ve always been interested in, to join friends in their favorite activities, and to work your body in different ways. Not only will you have a good time, but you’ll reap health and fitness benefits that translate back into your primary activities.

Thomas is an avid runner who is constantly looking for new ways to cross train. In his spare time, he enjoys blogging on behalf of Sears and other brands he loves.

Originally posted on February 21, 2013 @ 12:22 am

Running can be uncomfortable, but that discomfort will test your physical and mental limits and ultimately make you a better athlete. If you never push yourself out of your comfort zone, you won’t improve as a runner and your running will never get easier.

But that’s not much comfort for people who are struggling to overcome fatigue and the discouragement that comes with it. The mental grind of running can be just as challenging as the running itself, and in many cases runners fail to test their true physical limits because they give up on themselves too early.

And while fatigue is sometimes the impetus for quitting, other times it’s simply the boredom of running’s monotony. Here are five ways to help you cope with this struggle.

Adjust your expectations

Many runners set the bar high for themselves, hoping that they’ll have the mental stamina to push through intensive workouts and reach their lofty goals. But in practice, this rarely works out, and even well-intentioned runners can be derailed by unexpected muscle soreness, fatigue or other challenges of daily life, such as a busy schedule, a lack of sleep or an illness. Remember that it’s okay to adjust your workout expectations, even if that means slowing your pace, shortening your run, or both. In the end, it’s much better to downgrade your workout intensity than to stop running entirely.

Look ahead — not at your feet

Think running’s boring? Consider where your eyes are focused. Many runners stare at their feet or the ground just in front of them when running, watching themselves advance gradually across the landscape. You can offer a more stimulating experience just by looking farther ahead, taking in the sights and not focusing on the advancement of every single stride.

Give your body a break when pain develops

Soreness is one thing, but injuries shouldn’t be casually dismissed — if ignored, they can bloom into full-fledged physical problems. If you’re worried about the effects of going for a run, don’t be afraid to take the day off. A little time off now is much better than the time you’ll have to commit to recovering from a serious injury.

Wear the appropriate gear

While you’re pushing to reach your goals, the last thing you want to worry about is uncomfortable clothing. Wearing weather-appropriate and terrain-appropriate running gear will rid you of discomfort when pushing toward the next mile.

Breathability and the right fit are keys to beating the heat in summer, but moisture-reduction and compression are needed to block the cold during winter runs. Likewise, wearing the right running shoes can make or break your performance. Choose a shoe with plenty of stability, flexibility and durability, like Asics or Brooks, for trail running endeavors. For long distance running, wear lightweight, cushioned shoes, like Newton or New Balance.

Focus on personal success, not competition

Yes, running can be a competitive sport, but you shouldn’t measure your own success off of the performances of others. Focus on
meeting your personal goals and don’t worry about what others are doing. If you can tune out the noise of other runners’ accomplishments, you’ll have a more positive view of yourself and will enjoy a greater sense of personal satisfaction.

Listen to music when running indoors

Headphones are dangerous for anyone running outside, since it dulls their hearing and their ability to recognize oncoming threats. But if you’re running on an indoor track or a treadmill, listening to music is a great way to distract yourself from the run, or even enhance it.

Running’s mental challenges are all too often underestimated. Succeeding as a runner is not just proof of physical accomplishments, but also of the mental discipline required to thrive through such a minimalist venture. By arming yourself with some well-timed tricks and advice, you should be able to triumph over these mental obstacles and become a better runner in the process.

Originally posted on January 25, 2013 @ 6:27 am

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