Cross training for RunWalk


Use a variety of exercises to gain strength, avoid injury

Cross training for RunWalk

Use a variety of exercises to gain strength and avoid injury.

Photograph by: Les Bazso , PNG

I've had every injury in the book throughout my career as an Olympic runner. These days I stay healthy and enjoy running a couple days a week, while incorporating cross training on other days.

Q: What is cross training and what are its benefits?

A: Cross training is incorporating a variety of activities into your training program, becoming stronger and fitter as a result of utilizing your body in different ways. As a Run-Walk participant, strong leg muscles are key, but you need to pay attention to the muscles that control pelvic movement, your upper body and core strength. Cross training helps your whole body work like a well-oiled machine instead of over-stressing certain muscles and joints. It can help you avoid burnout, reducing soreness and wear and tear, while keeping you motivated. To get the most out of your training and to do it safely, pay attention to all the muscles in your body that are involved, not just the ones directly related to only one form of exercise - in this case running and walking.

Q: What should I do for cross training to help me through my RunWalk Program?

A: With respect to running and walking, it's best to choose those activities that most effectively replicate what you do when you run or walk. That means ideally you choose aerobic activities that require you to move continuously for a given amount of time. Begin with 15-20 minutes of the suggested forms of cross-training activities and depending on your comfort and fitness level, utilize intervals like those suggested in your RunWalk program to give you focus, pass the time and help maintain your RunWalk fitness.

Cross training ideas include:

Cross-country skiing: Out in the fresh air, utilizing those poles and skis in a beautiful range of motion, there is very little impact to the body and an incredible aerobic component.

Deep water running: Treading water in the deep end of a pool by utilizing a Run-Walk action. Picture yourself running or walking on land, and replicate that as best you can in the water.

Elliptical trainer: These low-impact exercise machines engage your whole body, utilizing an elliptical RunWalk step pattern on the pedals.

Street striding: This new and relatively unknown machine takes the elliptical trainer outside on three wheels so that you are literally "running on wheels." It's a fantastic option for those that prefer not to be inside a gym.

Treadmill trainer: The impact is different and be wary of any lower backaches and pains because of the bounce-back that occurs with every step. I'm always asked why the pace seems easier on the treadmill than out on the roads - that's because the machine is setting the pace for you.

Spin cycling: Continuously moving on a stationary bike, this is probably still the most popular machine at the gym. For RunWalk specificity, keep your resistance low and your repetitions high.

Next week: Injury prevention

Original source article: Cross training for RunWalk
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Use a variety of exercises to gain strength and avoid injury.

Photograph by: Les Bazso, PNG

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