Why Cross Train If You Are a Runner?

The last two days have been rough.  If it’s not bad enough that I get trolled on a regular basis for being a “fat athlete,” my son was bullied in school yesterday in such a horrific way that I had to go into my level 20 raging bitch mom form.  Although I am a self-professed potty mouth, I never relish in the idea of looking like a lunatic mom, especially at the expense of my child or possibly scaring other children at his school.  It put me at a level of depression that I found myself crying in an attendance office, screaming at half of the administration, wondering who the hell was going to do anything about the series of events that my son has endured at this school for nearly 2 years.  In turn, I forego my workout sessions, took care of family and did my best to reserve my marbles for mental health sake.  My duties as a parent are the top of my list and it is by far, the most challenging workout presented to me to date.  Does it help that yesterday was my ten year wedding anniversary and we spent the day exploring our options in getting an emergency transfer for our son? 
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Alas, today is a new day and I woke up this morning seeking solace.  After I am done typing this blog, I will be starting the first day of my half marathon training.  If I am fortunate enough to land enough funds, I will quite possibly be training for three events that are literally weeks apart.  Thankfully, I have been putting in a lot of gym hours since the NYC Marathon in November that I feel confident in my ability to take on such strenuous challenges.  

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As of recent, a lot of people questioned my workout regimens posted on my Instagram feed.  While I have received countless emails and held positive commentary about my commitment to fitness, a great portion asked why I work out so hard in the gym when I’m “just a runner.”  Let’s set the record straight:  I’m certainly NOT just a runner.  I am a well versed athlete who is constantly seeking to touch everything that intrigues me.  Prior to my running adventures, I was engulfed in my cycling and yoga adventures.  As a late bloomer, I didn’t learn how to ride a bike until 2013 and if I’m lucky, I’ll be improving my rollerblading skills, along with conquering my fear of swimming.  Last year, I immersed myself into the world of obstacle course racing, which has been an excellent adventure that I plan on doing again this year.  Despite all that was stated, I would still need an extra regimen outside of running.  If you are a runner, I would suggest for you to do the same.

​Cross training and strength training are essential to the everyday runner.  Whether you are a distance runner or sprinter, we all need to work on other areas to maintain or even improve our bodies.  Here’s some of the areas that I love to divulge into at the gym and in my everyday life:

1. Pole Dancing:  Oh yes.  I absolutely love pole dancing.  I am horrific with dancing on beat, as I have been gifted hips for nothing but my upper body is incredibly humbled by its presence.  I have a new found respect for pole dancers.  Pole dancing is a different type of workout, especially when intense pole choreography is incorporated into your routine.  Within 15 minutes, I’m typically sweating like hell in between the pole burn that I get in various places.
2. Calisthenics:  Oddly enough, people don’t respect the art of body weight exercises as much as they should.  While I love my strength training, I love that calisthenics work truly test my overall level of flexibility, strength, coordination and this uncanny ability to make me leaner.  If you think that weights alone will do this, you are sadly mistaken.
3. Strength Training:  Perhaps you thought that strength training was only for the guys?  No dear.  Women need strength training just as much as the body on the chest press need those gains.  Women, lifting heavy is not a bad thing.  You will not turn into She-Hulk.  Do a few reps beyond your comfort zone.  Pick things up and put things down.  It doesn’t require much time either.  Never touched it?  Start off with two days a week, 20 minutes a day.  Slowly increase it to 3 – 4 times a week.  Your body will thank you in a month’s time.  Remember to watch your form when lifting.  Plus, it’s good to find a ratio between controlled movements and burst movements. 
4. Another Form of Cardio:  Finding another form of cardio prevents boredom.  If I never stated it before, running sometimes drives me crazy.  I have days where I question why I am doing this, particularly during my marathon training season.  I love going for 30 to 50 mile cycling adventures, doing nature walks and for a month now, jumping rope. 

 
Albeit my routines are on the intermediate to advanced side, do not feel pressured to do 1 ½ - 2 hours of death workouts as I do.  Aside from keeping up the regimen, I truly feel good when I’m able to push my body to such incredible lengths.  At times, it is my way of cleansing out a week full of frustrations.  If you are not sure of how to start, try following this routine and make modifications/replacements if necessary:

Week One and Two:

Cardio:
3 sets of the following – 30 Jumping Jacks, 30 Standard Knee Ups, 10 Push Ups, 20 Squats, 5 Burpees & 20 Lunges, 20 second standard or forearm plank

Strength Training:
2 sets of the following – 10 renegade rows (each side), 10 bicep curls (each side), 20 calf raises with 10 lb. dumbbells and 10 fire hydrants with 10 lb. dumbbell behind knee

Week Three and Four:

Increase your reps by 10 and up your sets by 1 or 2.
Please remember to warm up before every workout and stretch after every session.  A healthy warm up is around 5 to 10 minutes, depending upon the level of intensity of your workouts.

If you are already cross training, what does your regimen look like?  Feel free to share in the comments, on my social media handles or in conversation. 

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