There is a perception that cross training is ineffective and will not help strengthen the main sport. On the contrary: Alternative training improves the skills necessary for running, helps to recover from an injury.
Cross training - what is it?
Cross training is a complex of sports activities aimed at improving one specific type (for example, running). Such training improves the necessary skills to improve efficiency.
It can be:
- Endurance,
- Correct breathing,
- Strengthening major muscle groups
- Heart training
- Ability to correctly distribute power.
Benefit and harm
There are many benefits when doing cross training, including:
- Diversity. For those who are tired of the same activities, cross training is perfect. It allows you to try a new sport without losing your skill in the main direction.
- Strengthening all muscle groups. During the run, there are leading muscles and secondary ones. To improve the quality (including speed), it is necessary to improve the secondary group. Cross training is suitable for this.
- Reducing the likelihood of injury. With variable activities, the body receives a different load and gets rid of the likely "Achilles" places. With a constant tone, the muscles will be in their familiar environment in any situation.
- Improving Key Skills: endurance, flexibility, strength. They are used in all active sports, therefore side development affects the quality of the main training.
- Improved body and brain response. In addition to a quick reaction, you also need to train coordination of movements, balance. When running, it is used in a complex manner, so it is practically not felt. Nevertheless, the ability to correctly distribute the balance will allow you to save energy when running long distances.
- Non-stop workout. Athletes are often injured, as a result of which they lose their dexterity and experience in running. With cross training, you can choose those trainings that will not affect the damaged area. It can be plastic, yoga - calm activities that affect breathing and heart muscle.
- Rehabilitation. This point is related to the previous one, since during the running-swimming ligament, active adaptation of the legs after injuries occurs.
The disadvantages are not as general and only apply to a specific type of training:
- Overtraining... Strength training is possible in parallel with running only in the short term - up to a month. A prolonged set of classes leads to overtraining.
- The occurrence of injuries. When practicing martial arts, there is a risk of leg injuries, which is unacceptable for a runner. In feedback, running improves endurance and has an extremely positive effect.
- Low efficiency. In some cases, time for running training can be spent on additional activities. With proper planning, this drawback disappears.
How is the cross training session going?
Cross training should not take more than an hour of training for maximum productivity busy:I.
- The first 10-15 minutes should be devoted to warm-up and preparation of the muscles for training.
- After that, the lesson itself takes place to develop a certain skill in the required sport.
- Be sure to end cross training with softer exercises in order to gradually move into a state of rest.
Types of cross training for runners
Swimming
Swimming aims to strengthen the muscles in the back and arms that are inactive when jogging. At the same time, swimming increases endurance and breathing control.
When exercising, you should pay attention to comfortable styles: breaststroke, backstroke, crawl - you should use alternating comfortable views for 45 minutes after warm-up.
A ride on the bicycle
The bike can give an intense load to the cardio system, and also provides increased loads for the legs and quads:
- Do a slow warm-up introduction in the form of a calm 10-minute run at 5 km / h.
- Gradually accelerate to 30 km and make short alternations of fast and slow races.
- Change the speed from 30 to 10 km / h and vice versa.
- Spend 5-15 minutes in this mode, then gradually slow down to 10 km / h.
- Ride in this mode for 5-10 minutes and finish your workout calmly.
Rowing
Rowing improves the condition of the arms and back, strengthens the muscles of the chest, hips and quadriceps:
- It is recommended to conduct intense training with a combination of active rowing and slow approaches.
- Each of them must run up to 60 seconds.
- The load should be alternated.
- The total duration of the workout is no more than 40 minutes.
Climbing the stairs
Climbing stairs is the easiest cross training method for runners, and it strengthens the main muscle group - the quadriceps.
With well-developed tendons, less developed elements of the leg structure remain. Their increased training helps to reduce the likelihood of injury due to imbalance in load during exercise.
It can be carried out both in normal conditions (at home, in the entrance, at work), and on specialized simulators in the gym.
Walking
Walking is the most productive use of the cross training technique. This type of training strengthens the core muscles for running, but it also affects the development of connective tissues in the absence of tension.
It is recommended to walk at a brisk pace for the development of the cardio-respiratory system. You should do a strong arm swing for more active blood circulation throughout the body. It also affects the endurance of the athlete.
Contraindications to cross training
The main contraindications depend on the type of activity chosen. For those who suffer from diseases of the cardiovascular system, active sports are contraindicated, which can lead to overstrain of the selected muscle.
This also applies to problems with pressure. Such diagnoses are not included in the scope of only one sport. Cross-training for people with impaired health should be supervised and recommended by a doctor.
A doctor's consultation is required in case of diseases:
- Oncology.
- Phlebeurysm.
- Diseases of the gastrointestinal tract.
- Diseases typical of a particular sex (eg prostatitis).
- After surgery.
Athletes reviews
She was engaged in cross trainings in a combination of running + swimming. Significantly strengthened the back muscles and increased endurance. While running, you can allow one part of the body to rest, but this does not work in swimming. Everything works there. Therefore, it has perfectly strengthened the body.
Maria, 32 years old
I didn't have the opportunity to try extreme cross training (everything that goes beyond the house-on the street), therefore, in addition to running, I started climbing stairs. I live on the 6th floor. I began to go out to the store more often, to see my friends or just get some fresh air. I want to say that in the beginning it will be very difficult, but then much easier!
Svetlana, 45 years old
I lead an active lifestyle, so I wanted to supplement my regular jogging with rowing. This allowed me to tighten the muscles in my arms and shoulders, which were not toned during normal training. It became much easier to run.
Olga, 20 years old
I can't say that cross training worked for me in a combination of running and cycling. Quite the opposite, as I ride the bike more than I do running. However, I have professionally connected these disciplines only now. I was satisfied!
Matvey, 29 years old
I am a traveler by nature, I often walk in parks and in the city. I decided to connect my hobby with the main sport - running. Now for me, cross training is more than listening to birds singing.
Svyatoslav, 30 years old
Cross training should be used for complex improvement of classes, to strengthen the selected muscle groups. It is necessary to control such indicators as: endurance, breathing, balance, the ability to distribute strength while running.
