November settled in with a blanket of snow. Runners everywhere are bundling up, saying goodbye to their hibernation running season or hard-working a thousand and one strategies to be able to get drunk all winter on their favorite sport.
For me, winter rhymes with cross training. These are training sessions during which we alternate between running and activities or sports that involve other parts of the body and also other components of physical condition (muscular capacities, power, coordination, balance, agility, etc.).
At the outset, when I offer runners other types of training, some are reluctant to vary their program: “I only like running. It is only then that I really feel good! "
I understand. Really. But what if I tell you that you will be better runners?
Why incorporate cross training into our training routines?
Running is a sport with high impacts, but especially repeated. This is why we must make sure to dose well, but also to include non-impact activities in our training so that our parts hold up. # joint protectors
In addition, during the race, the upper body as well as the lateral muscles are not used much. The movements associated with running, if not accompanied by other types of training, do not contribute to good muscle balance. And that's what we should all be aiming for! #corelbalance
Therefore, cross-training helps in injury prevention and can also help us keep fit during an episode of injury or discomfort.
Choose training according to our tastes and needs
Possible that so far there is only running to make your heart beat. However, let me introduce you to a few activities to “flirt” with if you want to become a more complete runner.
If you have injuries, discomfort, or a high volume of running, non-impact activities are, in my opinion, the most suitable for you:
Swimming or Aqua-jogging. These disciplines work the whole body without the impacts of running. A great option in case of injury to maintain shape and recover at the same time.
Cycling or Spinning lessons : By combining running and cycling, it is possible to reduce the volume of running (less impact) while optimizing our cardiovascular endurance!
Yoga / Pilates / SlowMove : A must for strengthening the deep muscles (pelvic floor, transverse abdomen, etc.). These disciplines are very interesting for improving breathing as well. With a strong abdominal sheath and fluid breathing, running fun and performance guaranteed!
If you rather feel a need to vary and some additional impacts would be welcome:
Cross-country skiing, especially the "no skate" style, allows you to work on the muscles of the upper back and also the lateral muscles. Excellent complement to running!
Cardio Racket, my crush at Cardio Plein Air. The training includes a period of hiking, interval cardio, jogging, strength training for the upper and lower body; in short, a complete program where we have fun like kids in the snow!
Cardio-Fit / Zumba. Perhaps you have discovered in the last few Corporate Challenge the famous Cardio-Fit and Zumba stations?
Two fun and effective workouts chosen by Défis to complete the events in perfect balance!
- Cardio-Fit is a HIIT program available at the Cardio Plein Air in your area. 30 minutes. Cardio and Muscle Intervals. Pass in a snap. For those in a hurry who like results.
- Zumba is now recognized everywhere for its dynamic and frantic dance moves. Accessible to everyone. Definitely works coordination and cardio. And a big fun factor to consider!
Moreover, if you want to do weight training at home, we have developed a brand of equipment made from recycled material called Otherland.
And you, which workouts complement your runs when your body needs a break or when you aim for better balance?
Good article on diversity and to stay in the same direction here is mine. After the running season, the fall logging, December is coming and it will be the start of training for the triathlon on the plains in early March. Skiing, snowshoeing, running on snow is different, ice skating. My event is the sprint for about 10 km. 50-59 years old. I started competing late but have always been active. The trick I have found to motivate yourself is to enter a competition. If the weather is nice, it will be fun to train.
Good-morning Paul!
A big thank you first for taking the time to read and comment on me.
Congratulations on this great commitment to yourself. You never regret this time taken for yourself.
I completely share your opinion for the competitions. Getting involved and having clear goals is an excellent recipe to keep moving and surpass yourself!
Are the Challenge races part of your goals?
Hope
Caro
Very interesting ! Even if I don't regularly take part in running, I train 4 times a week, 5 hours in all… variety is important to me for my motivation and my overall well-being.
So I do cardio vitality twice a week, in winter cardio-racket (so looking forward). I also do 2 hours of Zumba and 2 hour of toning!
I love all of my activities, especially the diversity!
Thank you very much Manon!
Congratulations on your commitment to yourself. It is magnificent to see.
Keep moving and live to the fullest!
caro xx