home technology: Cross Training Exercises for Runners

Tuesday, September 6, 2011

Cross Training Exercises for Runners | Suite101.com

: Swimming is one of the best cross trainers. - Morgue File

Cross training is a great way for runners to enhance their performance and build more muscle than they could through just running.

Cross training, sometimes called conditioning, is when an athlete trains in a sport or exercise that they normally do not train in to help build more muscle and improve performance. Cross training is especially important for running, because runners must have strong muscles throughout their body in order to run their best, and cross training allows runners to do so faster and more effectively.

Other Cardiovascular Exercises

Running is a cardiovascular sport, which means that it relies primarily on endurance and a healthy respiratory and circulatory system instead of sheer muscle. This is why most runners are slim and toned instead of large and built, because the exercise requires more speed than strength, and uses a different sort of strength then contact sports like football or rugby. In order to improve running performance, doing other cardiovascular exercises can help improve cardio health, and build more endurance while working different groups of muscles in the athlete?s body. The most common forms of cardiovascular exercises are swimming, which works the entire body and strengthens the core muscles, cycling, which focuses primarily on the lower body, especially the thighs and quads, and running, which targets the core and lower body. Combining all three of these exercises in a workout is a sure way to improve an athlete?s cardio health and overall performance, as each exercise will strengthen the body differently while still improving the respiratory and circulatory systems. For more information on cardiovascular exercises, read What is the Best Form of Cardiovascular Exercise?, which is a guide on the different types of cardio exercises and their benefits.

Muscle Building Exercises

Performing exercises that will build muscle and promote strength in key areas is a great way to cross training by building and toning muscle needed for running. Since running is a full body workout, there are many exercises that an athlete could do to promote muscle growth. For long distance runners, targeting the lower body and core muscles first will allow athletes to improve their performance, while targeting the upper body should be included for sprinters, as they require more extensive use of their arms while running. Basic exercises like the plank and sit ups are a great way to get started, but there are many exercises that an athlete could perform to build muscle. These articles show athletes how to perform exercises ideal for cross training, as well as a basic overview of the exercise and what group of muscles it targets:

Flexibility

Improving an athlete?s flexibility will help them in two ways: firstly, it will allow them to move freely and with less effort than before, and secondly, it will help prevent injuries by allowing their body to bend more than it could before. There are a number of different exercises to help improve flexibility, including yoga, but the best way to really become more flexible is to perform a number of simple exercises each morning. Exercises like an athlete trying to touch their toes while standing up, lying down, or with their legs out to the sides really can make a different after a period of time. Other exercises, like regular stretching before and after runs and other exercises, can help keep an athlete?s body limber and able. For more information on flexibility, read How to Improve Flexibility, which is a great guide that highlights a number of different exercises that an athlete can perform to improve their overall flexibility.

These three aspects are what make up cross training for runners, and allow athletes to improve their performance through other exercises and activities. However, keep in mind that these exercises should be done on the side; the real way to run faster, longer, and better is to keep running as much as possible. Cross training will help keep an athlete injury free and at their peak performance level.