Winter Cross-Training

  I’ll admit it, sometimes it’s just too dark and chilly out to go for a run. And although I still get my butt into gear to run regularly, I also work in more cross-training in the winter. I hardly ever feel like going to the gym during warmer days, so the winter months make an ideal time to build up other areas that will complement and improve my running.

Pilates – I love pilates. It is one of the best ways I’ve found to strengthen my body, keep me healthy, and make me a better runner. I take a weekly class at my gym that’s an hour long and kicks my butt every time. The key is to find a teacher that you are compatible with and that can push you in areas you can’t push yourself. I found a teacher who totally rocks and mixes up each class with challenging moves and isn’t afraid to add pilates props like exercise balls, rings, or bands to increase the difficulty of the moves. Also, pilates really focuses on your core which is essential for healthy running and staying injury free.

Strength Training – This is another great way for runners to build up muscles that assist in becoming stronger and staying injury free. Also, it’s really fun for me to see the looks of the guy dominated free weight area as I bench press next to them.

While there are a million things I could write about when it comes to strength training, there are two primary points to keep in mind: 1. Women who lift weights will not get huge, man-like muscles (unless they are purposefully working toward a competition or using *ahem* supplements) and 2. Please consult someone, like a trainer, who knows proper form before beginning any sort of strength training routine as bad form can lead to injury and won’t be as effective.

Yoga – Great for flexibility, yoga pairs nicely with pilates in improving your health as a runner. Once again the integral aspect is to find an instructor that can challenge you while providing good modifications to poses so you don’t over-extend your body into injury. There are several types of yoga too, so find the one that fits you best.

Spinning & Swimming – I combined these last two as cross-training areas in which I’d like to improve. I love to bike in warmer weather, but tend to set it aside during the colder months. Same with swimming. Both, however, are great ways a runner can keep fit cardiovascularly and easy to do if you belong to a gym. And if you want to make an investment, buy a bike trainer that you can hook your road bike up to and use inside your house – great cross-training without ever leaving the comfort of your home!

Happy Running!