Running and Cross-Training - How to Plan Your Cross-Training Program

We now know that cross-training helps runners reach a higher level of fitness, and it can help to improve running performance. The list of cross-training activities is a long one. So how do you figure out how to incorporate cross-training into your current schedule?

Decide what you want to get out of it. Are you looking for variety to reduce boredom? Then you might pick an activity just for fun, like in-line skating. Are you trying to develop your upper body strength. Then you might try rowing. Are you feeling a little pain in your shins? Then biking might be the answer.

Choose an activity that suits your lifestyle, fitness needs, finances, time schedule and what you like. Obviously, if you live in an area where you do not have access to snow, you would not choose Nordic skiing. Consider the following questions: Do you prefer the indoors or outdoors? Do you prefer to workout alone or in a group? Are you willing to pay for a gym membership? Does your schedule allow for specific timed classes? Would you prefer a home-based program, such as an exercise dvd?

Determine how much cross-training you should do. The amount of time spent cross-training depends on your current training schedule and the level of training you're accustomed to. You may not be as good at your cross-training as you are at running, so for example, you might work out until you feel you have duplicated your running effort.

Consider taking lessons. Lessons can be a good investment, and they don't have to be expensive. Many health clubs include instruction in their monthly fees. Even a half-day paid training can help you master the activity.

There are so many cross-training activities to choose from: swimming, cycling, rowing, elliptical training, in-line skating, water running, skiing, weight training, yoga, martial arts, aerobic classes, step classes, dance classes, core strength classes, hiking. The key is finding enjoyable activities that complement your current training.

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