Lessons in Cross-Training
I remember feeling so good after running the Los Angeles marathon back in 2004 that I attended a victory party and impressed the guests by spending all night on my feet socializing. This was in sharp contrast to the day after Boston when I coated myself with Bengay and considered skipping class so I didn't have to drag myself up and down the stairs. Following Vancouver, I had to sit on a plane for four hours, and by the time I got home my legs barely worked. To what do I attribute the vast differences in my post-race condition? Cross-training!
I didn't cross-train in preparation for my first two marathons—big mistake! When it came time to run Los Angeles, I had joined a gym, taken up group cycling and enlisted a trainer to help me work on my agility and conditioning. This also broke up my routine so I returned to my runs refreshed. I'm not saying this made the marathon easy—in fact, running in the blistering 85-degree heat was a real test of my abilities—but I felt stronger than ever and my recovery time was quick and relatively painless.
My favorite cross-training activity is biking—indoors and out. It works leg muscles that running doesn't emphasize, which can help head off injuries and give you more strength and power, and it improves endurance. If biking isn't your style, try swimming, rowing or even yoga. Just be sure to pick something you enjoy doing so you'll stick with it. Investing in a trainer, ideally one who works with runners, is a great way to tailor your routine to get better results. After a few sessions you should have a good idea which exercises you need to do to target weak or injury-prone areas.
I love to find new ways to challenge myself. What cross-training workouts do you find most effective?
—Alla
Read more about Alla's marathon journey here.
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