Beyond Running
Cross Training
Running alone is only one component of conditioning your body for a long distance run. In order to train effectively, you will have to balance your thrice weekly runs with cross training in between.
Cross training essentially has two main benefits; it gives your muscles a much-needed break and it also refreshes your mind. Of course, the other benefit is that it adds variety to your training regime.
Like running, cycling and swimming will also give you a cardiovascular workout albeit with less stress on the body. Although stamina levels are also improved, it should be a consistent and organised endeavour. Don’t just hop on your bike or jump into the pool and start riding all over the place or splashing about.
Map out the distance (or route) for each and increase your effort in an orderly manner i.e. cycling five rounds around the neighbour this week and six rounds the following, or swimming 10 laps this week and 15 laps the next.
The other aspect of cross training should be strength resistance exercises with weights or resistance bands. Depending on the equipment you have at home, you may not need to head to the gym for this. Many amateur runners find this a waste of time but building body strength is necessary to offset the strain on the body during an endurance run. It essentially helps to keep the momentum going. As far as possible, don’t leave out any muscle group when you workout.
Finally, the other area of cross training has to do with flexibility exercises. This is important in keeping the body’s joints nimble and also to prevent injury. By focusing on core stability exercises (e.g. with an exercise ball), you will also learn to understand your body’s limitations. Ideally, you should do this as part of the breaks you take whilst undertaking a body strengthening workout with weights.