Cross Training, Cross Fit and just what the heck is a Fartlek?????

Cross Training refers to combining exercises of other disciplines, different than what the athlete in training routinely focuses on.  In reference to running, cross training is when a runner trains by doing another kind of fitness workout such as cycling, swimming, a fitness class or strength training to supplement their running.  It builds strength and flexibility that running doesn't utilize.  It prevents burnout and boredom, helps prevent injury baby correcting muscle imbalances.   Another benefit is for quicker recovery of you main activity. Runners have obvious strengths, endurance, power and tenacity. But within those strengths lies the potential for weakness: quads can overpower hamstrings, poor flexibility and weaker neglected upper bodies.

Keys to Cross training: Choose workouts that are closest to running in terms of muscles used and aerobic systems taxed.  This would include use of an elliptical trainer, stationary bike, water running.  Since its cold now, that is out for me!  Your heart rate should be at or above 70% of your maximum heart rate (220 minute your age, most of the time during your workout), and sweating a lot.

Check your morning heart rate regularly.  Mary, my Spinning Instructor yesterday, told me to check my pulse before getting out of bed, before fully awake, or use a heart monitor.  This will give you a pulse rate closest to your resting rate.   An elevated morning heart rate is a sign of overtraining.   Combine cross training with running to max out fitness and lower actual mileage.  It is possible to substitute 25 to 30% of your weekly mileage  using cross training.  If you are a runner or a runner wanna be, preparing for your fist race of any mileage, there's no substitute for running. You need to run a heavy load of miles to build your aerobic base and then fine tune your training with fast running in the form of intervals, tempo runs and fartleks.  This is what the Coach Tim was teaching us last week.  I know you are curious about a fartlek if you are not familiar with the term.  I was!  It is a Swedish term for "speed play", a training method that blends continuous training with interval training.  Fartlek runs are a very simple form of a long distance run.  Fartlek Training is simply defined as periods of fast running intermixed with periods of slower running.  Its sort of like a mix of jogging then sprinting then repeat.  If you are a beginner, it would be walking with short periods of jogging.  This type of activity stresses both aerobic and aerobic systems.

Pool workouts are injury risk free.  I may reconsider this.  I do have access to a heated in door pool.  This doesn't sound appealing to me during the winter.  Yesterday I did join in on a spinning class.  Some of the training there was very familiar to my session with the coach.  Timed bursts of speed with short recovery periods.  That was very familiar to me now.  Mary advised some people in the class may have hit a weight loss plateau and to help them she did many of these training bursts.  We took our pulse after stopping each section of the ride, and checked with the chart to see if our cardio recovery was within the correct range for our ages.  Mine was.  Not surprising due to the amount of running I have been doing in the past 6 months.

What about Cross Fit?  Cross Fit is a core strength focused high intensity workout.  It is promoted as both a physical exercise program and also a competitive fitness sport.  They have prescheduled "WODs" or workout for the day It incorporates weights and weight training.  Strength and conditioning aspects are intended to improve cardiovascular endurance, stamina, power speed, coordination, agility, balance and accuracy.  It uses constantly varied functional movements at high intensity across broad fitness domains.  Hour long classes are held at gyms ( some called boxes).  Performances are on each WOD is often scored or rank to encourage competition and track personal progress.  The Miami Marlins use it for their team.

Well, for now I am going to try the cross training philosophy and work with the running coach once a month and see what happens.  Yesterday I did a 1hr. class of Pilates, 1hr Spinning.   I may need to try Cross Fit at least once, but right now, its time to hit the road.