Runners and Cross-Training 

Kellie McKinney, MS | Healthy Lifestyle columnist | Co-Founder of Two Nutrition Nuts

Runners and Cross-Training Injury prevention is by far the most widely recognized benefit of cross-training among runners. Runners can also use cross-training to rehabilitate injuries, improve fitness, promote recovery, enhance motivation, rejuvenate the mind and body during breaks. Related to the benefit of injury prevention, cross-training can also prolong your running career.

Supplement  your running with a little strength training, flexibility training, and endurance cross-training for example cycling or swimming.

Injury Prevention:
Overuse injuries are the curse of the running life. Nevertheless, injuries aren’t inevitable. Most overuse injuries can be prevented or at least prevented from returning. Four Factors contributing to injury. 1. Inadequate recovery (when your body doesn’t fully recover from one run to the next).

2. Biomechanical irregularities (such as overpronation). 3. Muscular imbalances caused by running itself (tight hamstrings and weak quadriceps, are an example). 4. Improper or worn out foot wear.

When an overuse injury does develop, cross-training comes to the rescue in two ways: by helping runners maintain fitness despite being forced to run less or not at all and by correcting the cause of the injury.

Of course, your immediate goal with any injury is to resume normal training as soon as possible. But if you can’t resume normal training immediately, your best option is to adopt a modified training program that allows you to maintain running-
specific fitness without exacerbating your injury or prolonging the recovery process. Some good alternatives are swimming and cycling (perhaps a spin class) as well as yoga to help aid in recovery.

Greater Running Fitness:
There are many worthy motivations to run and Cross-training is a very reliable means to become a faster runner. It can enhance a runner’s efficiency, increase a runner’s power, and Increase the amount of time a runner is able to spend training without accumulating fatigue or getting injured.

Active Recovery:
Periods of rest are absolutely essential but active recovery workouts play a beneficial role too!

Your key workouts–that is, your high-intensity workouts and your extra-long workouts–are the most important to your running performance, so those should almost always be runs. When you’re injured, you should perform cross-training workouts that match your intended run workouts in duration, structure, and intensity. But if you can run, you will be best served to make all of your key workouts runs and all of your endurance cross-training workouts active-recovery sessions.

No matter how much passion you have for running, if you do it often enough or with excessive repetition of routes and routines, it will become boring. Most humans are stimulated by variety! Cross-training helps you maintain your enthusiasm for your sport, making it possible to train harder and more consistently- ultimately performing better overall.
Run Happy coffee cocoa smoothie
– 1/2 cup chilled coffee
– 1/2 cup milk of choice
– 1 frozen banana /sliced
– 2 tablespoons unsalted almonds
– 2 teaspoons unsweetened natural cocoa powder

Combine in blender and process until desired consistency.

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