Tag Archives: Pool running

Cross-Training & Running: Get Faster, Leaner, And More Flexible

Hi there, beauties!

It’s a HUMP day! And isn’t it a good enough reason to be all happy and excited? Well… It is for ME, despite a super charged day that lays ahead of me at work! Life is too short to complain anyway, so as well I can smile instead. *Hehe!*

life is too short

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As you know, I’ve been trying to switch up my routine lately to bring in more newness and excitement. Yesterday was the first day of the 30-day EMPOWER challenge from Yoga by Adriene. I’m loving it! She is sooo good and fun. I also love her simplicity:Ā Adriene’s moto is “Find What Feels Good”. I couldn’t agree more!

find what feels good

*As you can see, Bella is on the same page too! LOL!*

Additionally, I started reading Run or Die by Kilian Jornet, a book gifted to me by my lovely fellow Canadian blogger-friend Ursula. If you still haven’t had a chance to ‘meet’ her, you should definitely stop what you’re doing right and head over to her super adorable blog called Northern Ambitions.

Run or Die

Anyhow, back to the book… It’s written so beautifully, I am really impressed. Don’t take it in any wrong way, but sometimes it sounds like an addict speaking about his greatest addiction *which, after all, IS true*. That being said, Jornet’s excitement and ambition is extremely contageous: All I want to do is to get changed and go for a super long hardcore run until I can’t feel my legs anymore. Yes, the book is THAT powerful! *Haha!*

Bring-it-On

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Do you see how all these things seem to happen when I needed the the most? You’d be surprised but I’ve got more.
I was reading the most recent issue of Runner’s World magazine and came across a very interesting article in MIND + BODY section. The writer, Ted Spiker, suggests that by switching up your running routine with some proper cross-training, you can get faster, leaner and more flexible. Care to know more? Here are some highlights:

To train hard: Try pool running.

pool running

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HOW: ‘Wear a pool belt to help you keep afloat and vertical in the deep end of the pool. Simply run using the same motion you do on the road, maintaining a good posture while pumping your arms, and keeping a high cadence. Trying to take slow strides in the water could cause you to overextend your legs, which could irritate your hamstrings. Aim to do once a week from 45 minutes to an hour. You can pool-run at a steady pace, or try short sprints (go fast for 15 to 30 seconds, recover, repeat) and long sprints (go at moderate intensity for 5 to 10 minutes, recover, repeat).’

To Nail a PR: Try weights.

weight training

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HOW: ‘If you are new to resistance training, start with a light weight, one that allows you to do about 12 reps of your chosen exercise comfortably. Gradually increase the weight and reduce reps over time (while always maintaining good form). Your ultimate goal is to pick a weight that makes it a challenge to eke out six reps. For a runner-friendly routine, see runnersworld.com/lifting.’

To finish strong: Try rowing.

rowing

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HOW: ‘Will Kirousis, the codirector of Tri-Hard Endurance Sports Coaching and a USA Triathlon-certified coach and strength specialist in Leominster, Massachusetts, recommends the following workout for runners. Rowing intervals: 5-minute warm-up, going from easy to moderate effort; 8 minutes of alternating 20 seconds at very intense effort and then 10 seconds at easy effort; 2 minutes easy effort. Do that 8-minute set two more times; finish with a 5-minute cool-down.’

To prep for a hilly race: Try cycling.

spinning

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HOW: ‘To get the most out of an outdoor cycling workout, try to find rolling terrain where you can power up incline, pedal fast when it flattens, and then charge up another incline. Colavecchio says that a Spin class or stationary bike is also a good option, since it allows you to better control your workout – and not coast downhills too much. Create your own ride: After a warm-up, do 6 sets of 3 minutes at hard resistance with 1 minute of light resistance in between. Finish with 2 minutes of a fast pace at medium resistance to simulate the end of a race, when your legs are fried but you need to finish strong.’

To get flexible: Try yoga.

yoga

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HOW: ‘Find a style that’s appropriate for your level of experience and works well with your training schedule. During a period of demanding running, opt for a more relaxing yoga practice, like hatha, Rountree says. But in an off-season when your mileage is less intense, you could do a more challenging session, like Ashtanga. You can also find yoga-for-runners routines at runnersworld.com/beginners-yoga-for-runners.’

why you started

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What are your thoughts? How do you include cross-training in your routine?

xoxo
Olena

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Filed under Cardio, Cross-training, Fitness, Health