Let me start this entry with a bit of a disclaimer: This may be a rather boring entry for some of you, but for those that like to read about some of the technical components of training, or cross training in this situation, I encourage you to read on!
After recovering from an injury and cross training to maintain my fitness, I vow to do my best to avoid being a "Professional Cross Trainer." I do not dream of spending hours on a machine every day. That said, I recognize the benefit of incorporating cross training into my weekly training regime to prevent injury. Although I prefer to run, I need to incorporate some low-impact workouts to ensure that I stay healthy and can maintain year-round training. I plan to integrate cross training into my training regiment for one to two runs per week. Here is a list of some of the cross training methods that I find very helpful; it amazes me how many great resources there are!
1. Alter G- This is a treadmill that literally defies gravity. For those of you that have heard the song, "Defying Gravity," from the play Wicked, you now have the opportunity to actually defy gravity! With the Alter G you essentially ‘zip up’ into a treadmill and can run at an altered weight so your body doesn’t absorb as much impact. OSR, a Physical Therapy clinic in Eden Prairie, offers this resource: http://www.osrpt.com
2. Underwater Treadmill: The name says it all! A treadmill in a pool with jets flowing against you. The impact is much less in the pool, but you still have the benefit of a foot strike. A variety of elite athletes use this as a compliment to their training. It is a great way to add mileage with less threat of injury. Just to name drop, Galen Rupp and Mo Farah, two of the best distance runners in the world utilize this piece of equipment! You can do a variety of workouts by varying the force of the jets. My favorite workout is 30 seconds hard with 30 second recovery. You turn the jets on high. You can really elevate your heart rate with this workout. Although I feel exhausted by the end, I am so encouraged to get a hard workout without putting my body at great risk. Here is a link to an article featuring an injured athlete that used the Underwater Hydro-worx treadmill.
3. Eliptical- This piece of exercise equipment is probably most familiar to most people as it is found in most gyms these days. I find that the eliptical simulates running fairly well and gets my heart rate very high. I think it helps to do intervals on it to get the best workout and to break up the monotony. Once a week while I was injured I did 8 times 6 minutes hard with a two minute recovery.
4. Deep Water Running: This can be completed in the deep end of a pool. Some people choose to wear a water belt that increases buoyancy. I choose to not wear a belt because it makes the workout a little harder. In lay-man's terms you jump in the pool and start pumping your arms and legs, as though you are running, and you are on your way. The advantage to this activity is there is no impact. This exercise is perfect for someone that can do no weight-baring activity. I did a lot of aqua jogging at the beginning of my injury. Sometimes aqua jogging can be frustrating because you don't get a lot of feedback to gauge how fast you are going, but you still can get a great workout if you are intentional about pumping your arms and legs hard. I lose focus easily in the pool, so I enjoy doing 30 sec intervals. This is essentially a sprint, so I pump my arms and legs as hard as I can and simulate a speed workout with no impact at all! Here is a link to a demonstration: Water running demo.
5. Eliptigo- This is a new piece of equipment. The disadvantage of the Eliptical is you may be confined to the indoors, but with the Eliptigo you basically bring the eliptical outside! It is like a bike, but you are standing up on it. The first time I used it, I went around the Chain of Lakes in Minneapolis and barely stopped smiling because so many people stopped to stare! Here is a link to a video for a glimpse of the Elipti-go. I would totally recommend it if you desperately need an alternative to running and can’t stand being stuck inside. http://www.elliptigo.com/
There are a variety of other options for cross training, but this is what I found most enjoyable when running isn’t an option. You can all hold me accountable to cross train at least once a week to maintain year-round running!
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