Cross Training for Runners
Runners want three very simple things:
So in this blog, I will touch on ways that a cross training program will enhance a runner’s program. 1. How cross training helps you run further. One of the limiting factors in how far a runner can effectively run is trunk strength and postural strength. A well designed cross training program will incorporate bodyweight and resistance based strength training. We will also strengthen all you core muscles thus allowing an improved running posture. This postural strength is vital for a distance runner. We will develop our athlete from core to extremity. 2. How cross training helps you run faster. For a moment, let’s assume that our runner has an ideal stride length, awesome endurance, and already does speed work while running. What could make this runner faster? STRENGTH. The correct amount of strength development will give a runner more horsepower. What your program will look like will be based on whether you are a sprinter, 8K runner or a marathon runner. 3. How cross training helps you live pain free Unfortunately, many runners start cross training as a reaction to an injury or chronic pain. Both of which are all too common. The main culprits are muscle imbalances and overuse. Simply put, certain muscles get stronger from running while others are neglected and get weaker. A well designed cross training program will correct these imbalances leading to less injury and less pain. Not all cross training programs are the same. It’s important to design a program for each individual. Variables such as number of training sessions per week, exercise selection, volume, load, and intensity should all be taken into consideration. One very important component that is often overlooked is rest. Rest and recovery are essential to any successful training program. In Health, Brian Cavanaugh
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Hey gang, March is here and that means it is time to start your Summer Beach Body Program. In less than 16 weeks, summer will officially be here. Just enough time for you to get in great shape and look your best for the summer. This article is going to highlight my top 5 steps to achieving your summer beach body.
We can also set performance goals. For example, reducing your one mile run time by 1-2 minutes, increasing strength levels on the fundamental lifts, or increasing the number of pull ups or pushups you can perform in one minute by a certain percentage.
You need accountability!!! A few tips for achieving accountability:
You now have my 5 steps to achieving your “Summer Beach Body.” I challenge and empower each of you to make this commitment to yourself. One final thought, the greatest investment is the one you make in yourself. A qualified personal trainer can help you with all five of these steps to take you to the next level. Consider investing in a 12 week personal training program to help you achieve the success and results you desire. In health, Brian Cavanaugh (View this post and others on OneLife Fitness Blog) Many club members want the benefits of a qualified personal trainer. Yet, for one reason or another, one-on-one personal training is not the right fit for them. This is where “small group personal” becomes the perfect solution. Small group training is when a group three to six clients share a training session with a personal trainer. Check out these four huge benefits below.
Here is a personal testimony from one of my small group training clients. “Joining my small group for personal training at OneLife Fitness was an awesome decision. At first, I didn’t really know anyone. Yet, workout by workout all of us became great friends. I grew to count on my teammates to help me reach my goals, and I wanted to do the same for them. Working out no longer felt like a chore, it became a highlight of my day.” -Justine White, Member of OneLife Princess Anne In Health, Brian Cavanaugh (View this post and others on OneLife Fitness Blog) |
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May 2019
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