Dara McGuire Dara McGuire

Winter Cross Training

Winter has come, the temperatures are dropping, and the motivation to get out the door has started to dwindle down. If this is something you can relate to, then let's have a discussion about cross training! 

Strength training helps prevents injuries and is a necessary part of any fitness plan

As fun as running is, there are many other aspects of fitness to apply to this sport. No one enjoys planning a winter training plan only to figure out that most of it must be completed on the dreadmill (treadmill) due to weather conditions. However, instead of feeling sad and down about not being able to run the entire plan outdoors, this is the perfect time to begin cross training, to prepare your body for those big race day plans in the spring! 

Let’s work smarter and not harder! Running puts a lot of force and endurance on the body, and our body can only withstand these forces for so long without a cross training plan. If you have no idea how to get started into other aspects of fitness outside of running do not fret! We have all been there and have struggled with finding other areas of training. However, adding other training styles into your winter plan can help you achieve that glorious PR! 

Other training styles can vary from indoor cycling, weight lifting, resistance training, HIIT workouts, pilates classes, and even at home workout programs off of YouTube! All these are great to begin trying out. I will, however, emphasize the importance of adding a little bit of strength training into your program.  The beauty of strength training is, you can find a dumbbell just about anywhere and you can complete a strength workout from the comfort of your own home. All you need is about 30 minutes to 45 minutes about 2 to 3 times a week for a strength training program to show some results. Adding in strength training in an off-season, can help build your leg muscles to handle all those hills in races (that we don’t really like to train for), and helps strengthen the muscles to aid in injury prevention, which is a HUGE deal! If you are wanting to avoid injuries in the winter season and head into the spring with endurance, then strength training may be a great option! 

Pilates is also a great low impact fitness program to try. Pilates can help strengthen your core, elongate your muscles, and provide a more relaxing feel. (personally, I like to use pilates as a recovery workout from strength training sessions). 

To keep cardiovascular and oxygen endurance going instead of time on the dreadmill you can try cycling, rowing, or even the stair master (the stair master is perfect for trail training). 

Trying something new and adding in new workouts to your plan seems scary and daunting, but you will benefit from cross training and it helps to break up the indoor workouts!

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Tips Tiffany Skinner Tips Tiffany Skinner

The Importance of Building Muscle

As runners, we love the joy of “the run.” The runner’s high, the sense of movement and exploration, the chance to get away for a few minutes or a few hours.

In short, runners love running. (even if they tell you otherwise)

That’s why when we hear that we should change up our workouts once in a while, either for flexibility or strength training (let alone for an injury!!) we balk. We want to add on mileage to increase our fitness and feel the freedom of the road or trail, not lock ourselves away in the gym.

But the truth is changing up or adding on to our workouts is important. This is especially true when it comes to building muscle mass.

Muscle mass is not only important for taking you farther and adding power, it is important for keeping the metabolism running at an optimum (the more muscle you have, the more calories you burn at rest) and sustaining strength and mobility as we get older. Research shows that it can become harder for people to put on muscle as they age, which also means that it is important to start adding muscle now (no matter your age). The more muscle you start with, the easier it will be for you to sustain strength into your twilight years. This can also explain the “your metabolism slows with age” myth. If people are losing and then struggling to put on muscle as they age, their metabolism will start to appear slower even though it is running as usual.

So doesn’t running build muscle?

Absolutely! Running builds muscle (especially on your lower half) and tones your whole body as you shed fat. But it is primarily an aerobic exercise — running is burning calories, building your heart muscle and your entire cardiovascular system (which is awesome and super important!) — not necessarily bulking you up.

And yes, you don’t normally hear runners talk about “bulking up,” but everyone should be striving to add quality muscle for their overall health, even if their goal is not to become a body builder. The good news is you don’t have to spend countless hours at the gym to start adding muscle building to your routine. Though it is recommended that you have dedicated strength building sessions to your workout regimen each week, anyone can start by tacking on bodyweight training into their routine before or after their run, or even during some spare moments of their day. Think push ups and planks after your run. Squats, lunges and leg raises while brushing your teeth. Triceps dips, pull ups, and bicycle kicks for 5 min before bed. You could even try working with some resistance bands and/or simple dumbbells while watching TV.

Building muscle should be a goal for anyone who wants to be healthy for a myriad of reasons. If you find yourself struggling to get in dedicated strength workouts, start by adding smaller strength challenges into the simple moments of your day. Then, get in the gym and start adding some more variety each week. Your future you will thank you for it!


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