Cross Training for Running

November 11, 2015
Cross Training for Running
One of the important things when training for a marathon, half marathon or even a 5k is to cross train. When miles get higher and the time available is less, we often drop off any other training and just run. The problem with this is the repetitive forward motion mile after mile wears on joints, muscles, ligaments and connective tissues. We need to take time out through the week to work the muscles and connective tissue in other directions, activate muscle groups that aren't used as much and take time for mobilizing joints that are stiffening up.

Integrating crosstraining can be as simple as including it on the end of your shorter run days. You are already dressed for working out, already warmed up, already sweaty and not too tired from a longer run, so it makes it a good time to add in a crosstraining circuit. Usually we'll focus on foot and toe mobility and strength without shoes and activate the hips and glutes in multiple planes of motion. Abdominal and pelvic core training such as planks and side bridges are useful as well.

A lot of intermediate and beginner runners have limited hip extension while remaining in a braced core position. This can lead to wear and tear on the low back and front of the hip and groin. Special focus on hip extension mobility and strength is one of the secrets to runner's health we have discovered at ZOVA.

If you have questions or need to see more specific programs, check us out at ZOVABODY.COM.

-Dr Mike

Michael Van Antwerp, DC, CCSP, CSCS, CPed

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