{"id":176,"date":"2022-07-01T13:46:00","date_gmt":"2022-07-01T13:46:00","guid":{"rendered":"http:\/\/www.ecrunproject.com\/blog\/?p=176"},"modified":"2022-06-30T19:19:12","modified_gmt":"2022-06-30T19:19:12","slug":"cross-training-run-faster","status":"publish","type":"post","link":"https:\/\/www.ecrunproject.com\/blog\/cross-training-run-faster\/","title":{"rendered":"Cross-Training to Run Faster"},"content":{"rendered":"

With the summer training season in full swing and dreams of fall PRs all around, there’s no better time to add cross-training to your plan.\u00a0 With an option out there for everyone, it’s easy to find something you enjoy doing while giving your body a break from the pavement and the heat.<\/p>\n

It’s true.\u00a0 No matter what you enjoy doing outside of going for a run there’s something for you.\u00a0 Yoga,<\/a> swimming, cycling and Crossfit<\/a> all get the job done while making you a stronger athlete.\u00a0 Here are some of the big benefits you’ll get from adding two or three non-running sessions to your weekly plan.<\/p>\n

Lift weights.<\/strong>\u00a0 Strength training is a great way to resolve the muscle imbalances many runners experience.\u00a0 We’re all naturally stronger on one side than the other and running just makes that more pronounced.\u00a0 By training unilaterally, one side at a time, with exercises like walking lunges, pistols and side planks, you’ll be a more balanced and less injury prone athlete.\u00a0 Strength training also increases running economy which can help you hit that new PR even sooner.<\/p>\n

Move your legs.<\/strong>\"deadlift\"\u00a0 Spinning or cycling is a fun alternative to hitting the track and it’s also a great way to work on increasing your cadence.\u00a0 A higher cadence means more efficient running and the bike is a perfect place to get your legs used to moving faster.\u00a0 Cycling with tension uses leg muscles similarly to running uphill without the impact, reducing risk of an injury while building strength.\u00a0 Hit the trails on a mountain bike or join a spin class to reap the benefits.<\/p>\n

Less stress.<\/strong>\u00a0 Swimming, cycling and rowing are low impact activities that increase fitness without additional stress on bones.\u00a0 They can lower your risk of overuse injuries and stress fractures while improving overall cardiovascular capacity.\u00a0 Even strength training can be considered low impact and is hugely beneficial to runners.<\/p>\n

Mix it up.<\/strong>\u00a0 Try different types of cross-training.\u00a0 There’s no reason your non-running workouts always have to be the same.\u00a0 Changing the stimulus your body experiences will make you stronger, fitter and faster.\u00a0 Mountain bike on Monday, take a yoga class on Thursday and a recovery swim on Sunday to keep muscles fresh without overuse.<\/p>\n

Find something you love.<\/strong>\u00a0 The key with cross-training is to find something you enjoy doing.\u00a0 You might even find more than one thing you love.\u00a0 You’ll have the opportunity to meet new people, push yourself in new ways and have fun.\u00a0 No matter what that activity is, you should look forward to your non-running workouts.<\/p>\n

The most important thing about cross-training?\u00a0 Be sure your alternative workout isn’t so hard it takes away from the quality of your target training runs.<\/p>\n

Coach Meredith<\/p>\n","protected":false},"excerpt":{"rendered":"

With the summer training season in full swing and dreams of fall PRs all around, there’s no better time to add cross-training to your plan.\u00a0 With an option out there for everyone, it’s easy to find something you enjoy doing while giving your body a break from the pavement and the heat. It’s true.\u00a0 No […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[41,15,16],"tags":[53,9,26],"jetpack_publicize_connections":[],"yoast_head":"\nCross-Training to Run Faster - East Coast Run Project<\/title>\n<meta name=\"description\" content=\"There are huge potential benefits to your running if you start cross-training one or two days a week. 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