How and Why to Cross Train

Due to the pounding running inflicts, even the most gifted runners can handle no more than about 15 hours of running per week, whereas athletes in non-impact endurance sports such as swimming and cycling routinely perform twice this amount of training.

By adding non-impact cardio workouts to your running schedule, you can gain a little extra aerobic fitness without increasing your injury risk. By replacing one or two weekly recovery runs with easy workouts in non-impact modalities such as bicycling and pool running you can reduce the amount of repetitive impact your lower extremities are subjected to, and in this way reduce injuries (without sacrificing fitness). Impact forces are the true origin of nearly every running injury.

Another benefit of strength training for cross training, particularly of jumping drills, or plyometrics, is increased stride power, which translates into greater stride length and reduced ground contact time and consequently faster race times.

Among the recent studies demonstrating these benefits was a Swedish study in which trained runners replaced 32% of their running with plyometrics for a period of nine weeks. After nine weeks, their maximum sprint speed, running economy, and 5K race times were all found to have improved, whereas runners in a control group who maintained their normal training schedule showed no improvements.

To keep running your Personal Best, you’ve got to get in that cross training.

Take our 28 Day Challenge starting February! Run at least everyday a minimum of 1 mile, and collect prizes.

Sign up at www.Personal-Best-Fitness.com

Are you up for it?
Here’s to reaching your Personal Best.

Set Your Goals - Then Tell Someone

I am going to digress for a moment from my running safety advice and talk about Goals for the New Year. It takes only two things to meet a goal, A Plan and Accountability. Take a few minutes to write down a Goal, and then three objectives to get you there.  Then share it with a trusted friend that will love you enough to hold you to your objectives.

Whether your goals are Spiritual, Financial, Family, and Fitness or running; make your Goal definitive so you are for sure when you have achieved it. Last year my goal was to complete certain races, and when I crossed the finish line, I knew I had met my goal.

Maybe your goal this year is to:           

• Complete your first Half Marathon

• Complete your first 5K without walking

• Run your best 10K time

• Complete your first trail race

• Run to raise money for a cause important to you

No matter the goal, decide now, plan it out, and tell someone. Be selfish for a moment and dream big! You will be most beneficial to your family and your community, if you first take care of yourself.
We are always here for running and endurance training questions, and to keep you accountable to achieving your Personal Best.

Happy New Year!  And here’s to running your Personal Best!