Sunday (or Saturday) - A Good Cross Training Day!

If one weekend day is perfect for a long easy run, then the other is perfect for cross-training. Here are some cross-training activities that can complement your running:

·        A long walk. On the levee bank or on the beach is nice because it gets you off pavement

Participate in a group Pilates class or workout

Participate in a group yoga class or workout

Do a spinning workout on an exercise bike or a spin bike. Ideally, a bike where your feet can “clip-in” because for running you want to:

-        Focus on generating speed by “pulling your foot up” on the up stroke, not on pushing down on the down stroke

-        Do high rpms and low resistance, 90 rpms or a little more. Ideal running turnover is 180 steps per minute or a more

-        Focusing on the upstroke works the hamstrings and the anterior tibialis; and focusing on high rpms trains your hamstrings for high turnover

·        A bike ride is also great, especially if you can “clip-in” and focus on generating speed by pulling your feet up on the up stroke. You can do this in speed bursts, like running fartlek

·        Any recreational sport, especially those played on grass and other soft surfaces

Best

Coach Bob