Cross-training recommendations for a runner?

C

CandidCam

Active Member
Hi all,

This past Spring I took up running and am currently up to 25-30 miles/week in preparation for my first half marathon in 5 weeks. After that event I plan to scale back down to probably 20-25 miles/week (with my longest run each week ~ 10 miles) and do some cross-training indoors, as weather in MI will not always be favorable for running more than 3-4 days/week.

I already own the Timesaver and Muscle Max DVDs. I'd really like to concentrate on strengthening my quads, lower back, and upper body. The quads and lower back to help with some muscle imbalance issues (hamstrings are strong from running and with my relatively weaker quads I'm starting to have some hip flexor issues).

Are there other non-step (my living room is pretty small and I have found that I don't have the space or coordination to do much in the way of step/cardio workouts--and I don't need more cardio, anyhow :) ) DVDs that anyone would recommend?

Thanks,
Kirsten
 
Hi Kirsten, where in MI are you? I live in Metro Detroit and understand about the limitations the cold weather can put on your running. That said, I've done a few winter races just to keep me motivated. :)

Now, I know you said you don't like step, but have you considered any of Cathe's high step workouts? They don't take up much room at all and they've made a big difference in my legs.
 
>Hi Kirsten, where in MI are you? I live in Metro Detroit and
>understand about the limitations the cold weather can put on
>your running. That said, I've done a few winter races just to
>keep me motivated. :)
>
>Now, I know you said you don't like step, but have you
>considered any of Cathe's high step workouts? They don't take
>up much room at all and they've made a big difference in my
>legs.

I'm over on the other side of the state, just north of Muskegon. I'm actually planning on some races starting in *I think* late Feb/early March (some 10-25ks between the first of the year and Spring), but there's not much scheduled in this area for a few months after the GR half marathon in late Oct., unfortunately. Come January I will need those races looming to keep me motivated, too!

:)

How much coordination do the high step workouts require--that's my other issue, I am a MAJOR klutz and feeling cramped for space makes matters worse (one reason I love running--no moves to learn and I have the entire outdoors as my workout space, LOL).

;)

k
 
Hi Kirsten ( and Green Eyed Lefty)

I'm a Michigan Gal too, Kalamazoo! I run as well and am lamenting the fact that with winter coming, it gets alot trickier to get those outdoor runs in.

Kirsten, in re to your crosstraining, do/can you get access to a stationary bike? I did a couple of triathlons this summer, therefore I had to incorporate biking into my training mix. I really saw a difference in my lower back and quad strength when I did it. Plus, it being a "non impact" workout, really felt good on the rest of my lower body.

Personally, I am not a huge fan of biking, would much rather use running as my main form of cardio, but it really did make a difference in getting those balance issues taken care of.

Take care, Lynn M.
 
Years ago, I did a similar excursion into running, working up to a half-marathon at the end of the summer after starting in the spring. Subsequently I had a bunch of quadriceps and knee problems which, in retrospect, were due to:
(1) not stretching adequately
(2) quads underdeveloped relative to hamstrings.
So your ideas sound perfect, bearing in mind that lots of stretching is really important unless you are naturally flexible.
Also, don't forget your calves, they help on those steep hills when you're running on your toes.
Re. work outs, the kickboxing ones are good for legs and will help you aerobically also. The Kick Punch Crunch DVD has some good kickboxing in it and also a good Legs/Glutes work out. For the legs/glutes, Cathe uses a step, but i just use a square wooden stool. There is no confusing choreography.
Good luck.
 
Ooh, KPC is one I have been really interested in getting, as I LOVE the KPC segment on the Timesaver DVD. That would be a good way to get my cardio in, too--thanks for that suggestion!

:D

k
 
I am in Michigan, too, South Lyon, and last winter was great--mild enough to continue to run outside. What I find challenging about Michigan is all the cloud cover--gray skies, and the outdoor sports/jaunts help me to deal better with the long, continuous gray days.

The western side of the state gets dumped on a lot more than the east side--that lake-effect snow. I don't mind the snow, tho--it's the bitter cold on my skin, that cuts through my gloves and socks like a knife. My Huskey dog loves it though--I'm the weaker of the two of us in cold, she is in July.
 
Hi, rcb...yeah, I'm planning to get a pair or trail/all-terrain shoes after Christmas (since that's when the lake effect machine really kicks in AND there should be some good sales, perhaps) to help keep my feet drier and warmer, as well as give me increased traction on snow. I think the Smartwool socks I have fallen in love with will help, too. I ran the Komen 5k in GR this past Sat. and my shoes got wet, but my feet dried fast and stayed warm...those socks are amazing!

We have 3 cats, but I'm starting to really want a dog once they have all passed on (could be a few years, as the youngest is only about 8). Both for safety while I run and as incentive. We've talked about adopting a retired greyhound, someday.

k
 
Hi Candicam-I live by Lansing, Michigan-have you ever tried jumproping? You can do steady state or HIIT with it-I've not heard alot mentioned on these boards about it but I think its a great workout--deb
 
debfer, now there's a novel idea...I almost wonder if I'd have enough room, though--we live in an old house with very low ceilings (most are 7' or less). Definitely cheap fitness, though. :D

k
 
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