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Cross Training & Core Strength
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It's time to face up to the cryptic 'cross training' references on my marathon schedule. But what should I do... there's so much choice!
Whenever I run over about 14 miles, my upper body gets tired, so I know I need to develop my core strength - but what's the best way of doing this? Anyone got a favourite cross-training method?
My new year's resolution might be to go swimming twice a week - is that likely to strengthen my top half enough? Or should I brave the gym...?
Whenever I run over about 14 miles, my upper body gets tired, so I know I need to develop my core strength - but what's the best way of doing this? Anyone got a favourite cross-training method?
My new year's resolution might be to go swimming twice a week - is that likely to strengthen my top half enough? Or should I brave the gym...?
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That said, I've often wondered about dancing, and every year's Strictly Come Dancing gets me thinking about it again. (Vote Dawson!) Dancing is great for flexibility, and I betcha it's good for core muscles too. Lots of posture/muscular discipline needed.
When I go back to freelancing in the new year, I'm determined to find a decent local dance class. (Walthamstow... any tips??) I'm really short, so jive or salsa might be good. I'm far too short to tango, unless you partner me with a Ken doll.
Swimming is good for the strength of some upper body muscles, but emphasises some at the expense of others. Some swimmers therefore have very bad postural problems.
A good Pilates class will attend to important little muscles you didn't know you had.
As SOG says, swimming isn't a very reliable way of training the core muscles that need to be strong for running. If you like gym classes, Pilates and Body Balance would be appropriate. If you would rather do resistance work, there are a lot of exercises you can do at home without any special equipment, and a lot more that you can do if you invest in a gym ball and some dumb-bells.
The best form of running-specific core training is probably to put on a pair of fell-shoes and gallop up and down some muddy tussocky slopes ;o)
I don't think you need to do anything fancy, and I don't think there are any shortcuts. Just stick to the basis!
Of all the weekly exercise I do, spinning is definitely what I look forward to most. Mr Motivator at the front egging you on, and sweating bucket-loads. Lovely!
Also, 'explosive' anaerobic circuit training and plyometric work really help with overall fitness, lung capacity and recovery times -- and in the midst of the winter keeps one inside for one / two days a week.
Before you start: Try to keep the small of your back flat on the floor. Suck your tummy button to the floor. Project your chin forward. Feet flatish on the floor and legs slightly bent. Breathe out on the way up.
Crunch or lift but don't fully release when you release/return (stay a little off the floor)as it will keep some tension on the abs. You don't need to fully lift like we used to in the old days (with feet stuck under the gym wallbars)as this can injure your back. Just up to about halfway is fine.
Go straight through A, B and C without stopping.
A. 8 x crunches (lift and return) normal time lift, release etc
B. 8 x 2 part crunches, lift halfway, lift fullway, return. Timing would be lift, lift, down and down.
C. Lift to the halfway position then pulse 32 mini crunches at double time.
Take a little breather.
Repeat x 3. On the last repeat don't take a breather and go straight into the plank.
Plank: Rollover onto your toes and elbows like a pushup position. Make sure your back is straight and time yourself until collapse.
Enjoy
Theyre cheap to buy (Argos/Decathlon/eBay), you can find heaps of exercises by simply googling, and dont have to goto a gym.
They can take up a bit of room though, and you have to be disciplined to stick at it.
I find dumbells/ab crunches best for core strength. That and looting Spanish vessels and going 'arrrr'.
Thanks for the tips! All of them are intriguing - and some sound scarier than others!
Am pondering swimming as I live quite near a pool, and I'm pants at it - so it would be nice to improve.
Me and wheels are not a good combo - so cycling is probably not an option! Although stationary bike/spinning may be a possibility....
Loon - no offence, but I reckon circuits = hell, so no thanks!! Glad it works for you though!
Velociraptor - I am still recovering from my last cross country/fell race.... the longest 6 miles of my life!! Definitely worked my whole body though, so you're on to something there.
Nixy et al., I love the idea of becoming graceful in my everyday life - that's not core training, that's a miracle! Maybe I will give Pilates/fitball a go!
And Candy & Dampsocks....I will ensure that the bo'sun looks after the parrot before I engage in any activities...
looting or otherwise....
;-)
Happy Monday everyone!
M
x
Also I use to be a ballet dancer and I had a core of steel back then so maybe try a ballet class (pilates is the real basics of ballet posture and movement).
I used to do circuit training but found that this was too detrimental for serious running training, so opted for the low-impact exercises instead.
It's a myth that you have to go to a gym to get strong. You can get strong at home with just bodyweight exercise.
I would actually say swimming yould be a good choice. Surely swimming with a decent style engages the core muscles? As well as, obviously, working the upper body.
First things first, as someone else said, get someone who knows what they're doing to check your running pattern for any obvious deficiencies.
Then for upper body/ core strength you could do things like crab walks/ bear crawls/ v-up's/ planks (should be able to get details on all of these via google). The plank in particular I think works the core muscles to the sides (serratus?) and may be very useful for running stability.
I've not tried pilates, but getting a good book on yoga and doing some poses at home may prove to be very beneficial.
I'd certainly give the high-rep crunches a miss. boring and you may end up shagging your back up.
..... all sound ominously like torture to me!! Why do they give them such scary sounding names?!
The coach at my club is happy enough with my running style - it's just a fatigue thing that hits when I do long distances - not a problem when I do under 15 miles or so, but I really noticed it when I did my last marathon. I've spent the last two years working in an office and developed progressively pants posture - the physio had to iron me out over the summer!
The Swiss-ball suggestions sound good - and I spend so much time at a computer it might be a good thing for me and help with the back/posture issues.
I'm investigating local Pilates classes - once I know my timetable for next term, I'm going to enrol. And I might see if I can get some more swimming lessons too. I only learned last spring and I still have that lovely 'drowning seal' style of crawl... and we won't talk about breaststroke...
I think I need the structure of pre-arranged classes to make myself do it. I'm very disciplined with the running, but (as you can tell!) not with the other fitness stuff. I'm in awe of you lot - doing all this stuff at home!
Hmm, food for thought.
You get the picture I am sure! Anyway, all I did was run, run and run (oh and a little cycling). No other type of training at all.
I would get what I considered to be niggly injuries from time to time and generally i would 'run thru' these. By 2000 I was in a very bad way, with back and leg problems that just would not go away. Eventually I stopped running altogether, something every runner dreads.
In 2003 I discovered the Gym. A nice small health club with a very mixed membership. I have been going now for 3 years. 2-3 times per week. I use the CV machines for about 60 mins and the resistance machines for around 30-45 mins. This has helped me to build up strength in my upper body as well as improve my CV system.
This year I have re-started running and am pleased to say that I have not triggered my old injuries. I run 3 times per week, 2 x 50 mins and 1 x 70 mins.
I am convinced that I should have been doing some strength work all those years that I was running, then I probably would not have had to stop running altogether. Gym work is now part of my exercise regime. I enjoy it, maybe not as much as running, but I enjoy it all the same.
John
Glad you are getting over your injury - must be so frustrating though! I will take your advice though, and investigate the gym. I am very lucky and live practically next-door to a leisure centre, and since I'm a student - it is only peanuts to use it (admittedly, I'm running short of peanuts at the mo... but that's a whole other issue!).
I have made a modicum of progress - in that I have purchased a delightfully ugly coloured gym ball to use at home. I had physio over the summer for a back problem (my old job entailed too much sitting in the office frantically typing) who used one a lot - so I have a head start with the exercises. I'd forgotten how hard they are though!
Gym or swimming is now on the schedule for after the Christmas break. I'm strangely looking forward to it, as I know it will help my running.
I started a Pilates class earlier this year and thought it was really helpful for running / posture etc. I couldn't keep going though because of babysitting issues, and now I would have to forego my club run each week to go.
Has anyone tried doing pilates or yoga at home from a DVD as a complete beginner? Is this safe? Any good recommendations?
Vicky
I own 2 Pilates DVDs. The MTV Pilates one is pretty good, and every "exercise" is explained at a variety of levels so you dont "grow out of it" too quickly.
Personally, I think that as long as you've been to Pilates classes and had some personal teaching, doing it at home is ok. I wouldnt encourage anyone who's never done it before to do that, as they might be doing something wrong, and hurt themselves. But I dont see why you shouldnt give it a go in the comfort (and convenience!) of your living room!
Most of the useful classes seem to be in the evenings and doing shift work means I can never make them.
I do a bit of cross training usually on Tuesdays - just some elliptical work of up to an hour (sometimes abs and suchlike although running seems to help with that a bit). Started doing more lunges etc after runs too as my usual basic stretches aren't probably helping a lot in the long run.
If I tried Yoga at home, I'd be in A&E a few minutes later I bet!