Many runners focus only on running activities to improve their performance and our last profile on using a treadmill showed how some focused work in the gym might help improve your performance.
Inge Moore, our Ladies Captain, has been following a rigid treadmill programme for nearly a year now and in that time has seen a 10% improvement in her performances over like for like races.
In this profile we are looking at some alternative cross training options which should help keep you injury free and add some extra opportunities to get yourself fitter and more supple thus improving your running
You should expect cross training to provide the following benefits
- Strengthen and balance muscle groups that are not primarily used for running, thereby giving you total body fitness and condition
- Being stronger all over you will get more out of your running
- It can help with recovery from hard races, and in particular ease the stress on your weight bearing joints
- In time this should reduce your running related injuries
- Your cardiovascular and musculoskeletal fitness will be enhanced
- The change can also relieve tension and stress
Some sports which offer a chance to cross train are not all year round so balancing the opportunities that the seasons offer is key to maximising the benefits. Some of the best cross training activities for supporting a runners needs are as follows:
- Cardiovascular Stamina – try cycling and/or swimming
- Muscular strength – try squash
- Muscular stamina – try swimming
- Lower body – try hockey and/or spin classes
- All round flexibility – try aerobics and/or body conditioning classes
These are not the only options available to you but will give you a flavour of what is out there to help put variety in your training whilst continuing to add improvement opportunities.
During the last 12 months Club Chairman Malcolm Moore and Coach Dave York have added a spin class to their regular training and both have reported an improvement in their capability to tackle hills in races.
If you want to know more about using a treadmill and/or cross training opportunities then contact Dave York or any one of the run leaders at the club.
Dave York is also available to provide you with advice on framing a personal training aimed at getting the sort of improvements in races that the Moore family have been achieving.
