Cait’s Articles at , Page 55

About Cait

Freelance writer, artist, & graphic designer. Founder of Ezzere Running Shirts http://ezzere.com/ #runner #writer #blogger #artist #designer Run. Laugh. Be.

Are You Faster Than a Cow?

Posted on November 3, 2011 by Cait — 4 Comments ↓

Okay, so did that get your attention? And so are you?

Nahh, I actually just wanted to post up a design a made for a local training group who took part in the Urban Cow road race.

But it got me thinking about runners coming in all shapes and sizes. At this point, can I make it VERY clear that in no way am I calling ANYONE a cow!! How about to even things out I’ll even go out on a limb and call myself a monkey because I have a huge mouth and when I smile, I generally look like this…

Now that we’ve gotten that aside, back on topic. Yes it’s true, that if you were to look at the Kenyans, Ethiopians, and other top long distance athletes many of them are lean. I will also say that when you’re running that many miles, the calories tend to get torched and any fat is burned right off.

BUT, that is not to say that if you’re a runner you have to be skinny. The reverse it true, just because you’re slender that doesn’t mean you’ll be an awesome runner. And I’d like to get away from the term skinny, models are skinny…what I call skinny-fat. They are soft, they don’t have muscle tone and sometimes when they walk they got the jiggle going on.

Models tend to be soft...courtesy of not eating or exercising...lol.

Runners can be lean; you’ll see the muscles flexing as they propel themselves forward, the tendons may show but you see them in action.

I’ve been wasted by runners who are still lean, yes, but they are larger than what one would typically coin ‘runner tiny.’ They may get power out of any extra junk in the trunk, their quads are not the same circumference as their calves and they are able to tear up mountains and blast a strong finishing kick.

I’ve seen runners who prefer to wear two sports bras because they are blessed with a chest and still able to throw down as many miles as the flatsy-patsie posse. Conversely, I’m not ashamed of my negative A status.

I know female runners who are able to bench-press more than the super lean runner guys…I also know runners who may have ‘chicken wings’ yelled at them but who are deceptively strong and could belt out push-ups like none other.

I have friends who have nicknames like ‘The Tendon’ or ‘Bone’ but I also have ones that love taking part in the Clydesdale Mile challenges.

We are the tiny masses, we are the larger clans, we are the lean, we are the muscular, we are the non-jiggly thighs, we are the ‘I can run more miles than you…na, na, na, na, na!’ armies, we are runners and we are proud.

We can all be faster than cows (of the bovine variety, remember I’m not calling anyone names here!)…because all we have to do is tip them over and sprint away. So remember, that no matter in what way, shape or form your awesome legs come in, just keep them moving and you are a runner…be proud of that status. 🙂

1) If you were an animal, what would you be?

2) What is one running related feat you are proud of?

3) What is one non-running accomplishment are you proud of?

4) How would you outrace a cow?

Switching Gears — Turn a Stale Run into a Better Run

Posted on November 2, 2011 by Cait — 9 Comments ↓

My last few runs I was feeling flat. Just sluggish; you know the feeling, like you can’t exactly pinpoint why you’re running a particular pace and it’s feeling a lot harder than it should.

I was bemoaning this (what, me complain?!?! I try to not make it a habit but after a few junky runs my mood starts to swing harder than a menopausal woman going through hot flashes) to one of my best friends. Thankfully said friend is also a genius, and is savvy on all things bodily related, “You’re just stuck in one gear and have to jolt yourself out of it.”

That was how I was feeling on some of those runs...

What did Doctor Al prescribe? Adding in some pick-ups through the course of my regular run. I know what you’re thinking, “Wait, but I’m already feeling tired and in a funk just going steady on my run, so now I’m supposed to try and go faster, and that somehow is going to make me feel better? Umm…thanks but no thanks.”

But before you discount this, let me break it down for you. Running is a very repetitive action, I mean unless you’re dodging a bullet or stray dog, you’re pretty much just moving forward and doing the same thing mile after mile. Your body, after years of this, will basically build up a muscle memory and you could pretty much run on autopilot.

The thing is, is that sometimes, neurologically, you can get stuck in an autopilot rut. If you’re not changing up paces or speeds, such as the case with just a regular, steady run, you can get stuck in one gear.

That gear can leave you feeling stale. To break out of that you have to shock the muscles with a different gait, pace, a shock to the system that wakes them up. Even just a short burst at a different speed can do it; try doing a stride of about 100 meters or 30 seconds and then settle back. I’ll bet that when you do return to the first pace it will feel a little better, your legs a bit fresher.

I’ve been testing it out, I did it today and on Sunday for my long run; in the middle of my run I did 12 x 30 second pick-ups with a little over a minute between them. Here’s how I felt: first four miles felt wonky and just flat, the first few pick-ups I felt like I was hardly moving very fast, but by the last ones I was having fun and, what, was that a turnover I felt?! The last miles of my run after the strides I was able to go faster than the first ones and I felt better doing them.

Think of chasing a giant cookie, that'll make you want to dash for a bit! 🙂

It sometimes just takes a shock to the system to switch you out of one gear and into the next. If you’re in a building or base phase, or have a couple days between hard workouts, try interjecting some pick-ups on your steady runs. You don’t have to do any certain number, just a few can do the trick. The fun thing is that they are totally unstructured and you can play around with it, just go harder for the sake of it, pick an ambiguous distance, and then just enjoy the run.

1) Have you tried switching gears to liven up dead legs?

2) What other suggestions do you have for runs where you’re just feeling flat?

3) Winter is here, I almost got blown away out there today, how do you handle winter weather?
Thankfully I’m in CA and even our winter weather is weenie weather to most of the US!

All About the IT Band — Regular Upkeep to Avoid Troubles

Posted on October 31, 2011 by Cait — 7 Comments ↓

It’s IT. The Illiotibial Band runs along the outside of your thigh, from the top of your hip (the iliac crest, that bony ridge) and down to your knee. With runners the IT Band is a common malady and I’ll go out on a limb and say that yours is probably tight unless you’ve been working on it.

Kick IT Band issues to the curb with regular maintenance! 😉

What does ‘working on it’ mean? Diligent stretching (we all know how good I am at that!) and breaking up the knots. One of the best ways to focus on the latter is to use the foam roller; I’m going to warn you that if you haven’t done this before it’s going to be pretty uncomfortable and maybe even make you want to curl up and cry…so bring a tissue. 😉

To use the foam roller on the IT Band, lie on your side, prop yourself up with your elbow and position the roller just under your hip. Now, move your body forward so that the roller works itself down on the outside of your thigh and stop when you come to your knee.

Roll in a gradual, slow motion, and then when you come to your knee reverse directions back up to your hip. You will adjust the amount of tension by applying more or less of your body weight onto the roller. If you’re new at this your IT Band will probably be tender and you might not even need to apply that much weight before you feel it.

When you come to a particularly sore spot, pause and hold it on the roller. This is called applying direct pressure and as you hold it gradually start adding more of your weight onto the spot, this will help break up the knot. Only hold it there for about a minute and then do short rolls back and forth over the area to further help release the knot.

You may come across quite a few knots and you won’t be able to break all of them up in a single self-massage session either. This is something that you should think of as maintenance, like you do for your car; you only want to target a particular muscle or tendon for up to 15 minutes at a time. The best way to go about it is to sneak in short sessions after your run or while you’re watching TV, but on a continual basis instead of ignoring it and then going crazy on the roller for an hour once a month.

After a few days/weeks of consistent rolling (and only go to the point of uncomfort, yes it will be tender and sore but you don’t want to go to unbearable pain levels because then you’ll just end up doing more damage than good.) you’ll see results and foam rolling across that IT Band will start to be less and less of a torturous thought.

Try to love the foam roller...really, it's not a torture contraption. 🙂

The other way to keep your IT Band in check is with stretching. Two of the best IT Band stretches:

Sit on the floor with your palms flat on the floor a few inches behind your bum; bend your knees up and place the soles of your feet flat on the floor in front your bum. Take your left foot and lie your left ankle across your right knee; you’ll then let your knee drop towards the floor, you’ll be rotating at the hip and be in a sort of half-butterfly position. Hold the stretch for at least 25 seconds and gradually try to get your knee closer to the ground. Repeat with the other leg.
This time, take your left leg, bent at the knee and lay it in front of you. Take your right leg, straighten it as best you can and let if trail behind you. You’ll be sort of in a splits position, except your front leg is bent. And if you’re me there is no way you could actually do the splits, so you might need to just drop your knee, bend your torso forward, and use your arms for support. Regardless, you want to feel the stretch in the outside of your hip area, so lean forward and slightly to the left as you hold this stretch. Repeat with the right leg in front.

The IT Band, once irritated can be a chronic and annoying bugger to deal with so if it’s not causing you problems yet, remember that the best way to avoid an injury as to be proactive!

If you are currently suffering from IT Band issues, stretching and gentle foam rolling is my advice. The only difference is that I caution you NOT to over-do it. You don’t want to be massaging it too much (ie: more than 15 minutes once a day) and you don’t want to be going past the point of uncomfort; do this and you’ll only cause more inflammation to the tissues. Stretching, follow the same rules, go to just the point of slight uncomfort and the best way to stretch is to hold it for a minute or two and just go a little deeper over time as the muscle relaxes. Then, once you’re done ice is your friend! Finally, be smart and it’s better to take a shorter break sooner rather than be forced into a longer one later; if you shouldn’t be running because of an IT Band injury don’t underestimate the power of cross-training.

Sorry to say it again, but I will….check out the December issue of Running Times because I’ve written an article that is all about self-massage and there is more where this came from in it. ☺

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This post was inspired by one awesome Jen @ Run For Anna, who you should go check out because she is training for her first marathon and running for one INSPIRING cause!! You have to read up on her story, she is truly doing something wonderful with each mile she puts it!
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1) Have you ever used the foam roller?
Yup…and it’s made me feel like a weenie at times…but the time on it are for a good cause I tell myself!
2) Have you ever had IT Band issues?
Yes again, hence the foam rolling.
3) Who raced this weekend?!

I’m Ice Cold, Baby — All About Injuries and Preventing Them

Posted on October 29, 2011 by Cait — 12 Comments ↓

*Cue Vanilla Ice here* Side-tangent for a moment, does anyone remember watching him in that Teenage Mutant Ninja Turtles movie…oh, good times.

Now back on topic: ice. I’ve said many a time that injuries in our sport are a necessary evil that always sort of lurk in the back of our minds. At least for me, anytime I feel a new niggle, twang, soreness, whatever, there is a little knot in my stomach. Inner dialogue: “Oh, it’s nothing….what if it’s not…I’m sure it’s nothing and just forget it…but what if it turns into something…don’t think about it and it won’t exist…what if I can’t run tomorrow…you will, shut up…”

I get a little depressed when I'm injured.

The thing is, as ridiculous as it sounds, the doom of being forced out of running due to an injury has built up to monstrous proportions in my mind. Forget Halloween, it’s the injury boogeyman we need to be worried about. Cross-training of course is readily available, but we know how I feel and I’d rather be running…of course something is better than nothing, but you know what I mean.

So in the end, we know that the injury boogeyman could be lurking around the corner, BUT we do all we can to outsmart him. Here’s a few things to stay ahead of the game:

*Ice it, Baby. I’m not going to lie, ice has little magical powers in my mind. The best thing to do is if you have anything that’s sore or bothering you, get ice on it as soon after your run as possible. Ice for up to 15 minutes at a time on one spot (any longer you could risk some nerve damage); you can ice multiple times a day, just keep an eye on the clock. Though, don’t ice right before you are about to workout, that would not be smart and you would most likely end up pulling something! Oh, and by the way, what works well for tricky spots is to fill dixie cups with water and freeze them; then just peel down the paper and rub that ice on there.

*Diligent Stretching. Wow, this is a case of ‘do as i say, not as i do’ because I know I’m a bad girl for not stretching more; I do a little every day but not as much as I need to. The more flexible are, the more resistant to an injury you’ll be. That said, DO NOT go stretching crazy on a muscle that is newly sore or you think you pulled/strained. In fact, for instances like that, you want to give the trauma area at least a day of not stretching it (ice it instead) and then the next day you can gently start stretching…but only to the point of no pain. Just hold the stretch longer and work into it.

*Self-massage. Spoiler alert, check out the December Issue of Running Times because I wrote a whole article on this. But self-massage works like stretching, you want to do little bits of it on a consistant bases to ward off an injury. Again, don’t start massaging a new injury with the intention of ‘treating it away’ because the tissues are already inflamed and you’ll irritate them more.

*Ibuprofen. These are my magic pills.

*Be smart. In the end, be honest with yourself and know when to cede. I’m the queen of pushing it, but think about the consequences. If it’s a big race, ya maybe you can risk it, but if there is no reason to push it then err on the side of cautious. Here is the rule I play by: if the pain hurts when you start running but then as you get going it goes away/gets better then you’re probobaly fine. But, if it works in the opposite way, and the pain get worse the further you go then you should ease up and cross-train.

*Make frieds with cross-training. As much as it may sting, that cross-training can still keep you in great shape and like I said, it’s so much better than doing nothing. Supplement with it, and I’ve found that even so much as just a few days of the lower impact exercise can work wonders on a spot giving you a beef.

On that note…as our oh so smart friend said, “Ice, Ice, Baby.”

1) Do you get mini-anxiety attacks when you are faced with a potential injury?
I have nightmares of the injury boogeyman chasing me.

2) What are some of your tips for assesing or warding off an injury?

3) Anyone racing this weekend?

For the Days it’s Not all Rainbows and Gumdrops – Getting the Run in Regardless

Posted on October 26, 2011 by Cait — 3 Comments ↓

As much as we all love something, even running, there are going to be ‘those’ days. We all have them and anyone who tells you they’ve never had a single flickering moment of not wanting to shoot out the door for a run is straight up lying.

Art: Cait Chock Designs

Professional athletes have them and all levels between; but you know what the difference is? The pro’s, well they have no choice because it’s their job, but the people who are dedicated runners regardless: suck it up and lace ‘em up.

Sometimes you just have to force yourself into the action, and thankfully once you’ve been at it long enough, if you start going on auto-pilot the body takes over. The even better part is that 9 times out of 10 once you get past the first mile or so the endorphins take over and what can start out as a dread-fest turns into a great run.

If not great at least you get ‘er done. The trick is just getting going. Sometimes it’s a trick of tricking yourself:

• When I’m tired or I know the upcoming run will be admittedly painful (as in I did a harder run or longer run the day before) I remind myself that this run is just a sick and twisted ‘reward’ of a good job yesterday. I also remind myself that the goal is just to recover and chuck pace out the window; just get the miles in.

• If I’m just tired, I make a deal with myself, “Cait, okay, if you don’t want to run the full distance, just do 4 miles.” That’s kind of my ‘bare minimum’ I’d be happy with distance, anyone can gut out a half hour. Then, when I make it to 4, “That wasn’t so bad, just make it to 6 miles.” At 6, I do the same thing and by the end I get the full run done. Just lie to yourself, it’s for a good cause.

• During the run it can be tempting to cut out, I usually work in 2 mile increments bargaining with myself, but when even that seems too much to bite off I tell myself to just go 5 minutes more…etc.

• Still stuck needing a kick in the tush to start? I remember that the first mile usually doesn’t feel like walking on clouds, but after that things pick up a lot.

• I remember why I run; how it makes me feel, and that I’m very lucky to even be able to do so.

• I like to eat…at lot. ‘Nuf said.

• I know that while I have days where I may not exactly want to start a run, I can’t think of one single time where I’ve finished a run and regretted it.

• I have this beast called Guilt that lives in my head. If I skip out it honestly is not worth putting up with his nagging.

I may not be gearing up for any race, but a lot of people work well off of having something to keep them accountable. This can be an actual race, in which case you know that if you want to do your best you need to stick to your training.

This can also be a team. If you have people you are going to meet up with or are checking in with, you don’t want to let them down. Finally, having a preplanned training program also works wonders; that way you know what you need to do.

Anyway you take it, know that we all have those ‘meh’ days but remember that what separates the wanters from the wishers is the doing. So, if you’re reading this and stalling, working through the inner dialogue of ‘to run or not to run,’ take this as your friendly push to get going…just do a mile and see how you feel from there. ☺

1) When you’re having a ‘meh’ day, how do you get yourself going?

2) How long does it take you to ‘get into’ a run?

It usually takes at least a mile for me to not feel like a geriatric.

What Has Running Taught You?

Posted on October 24, 2011 by Cait — 8 Comments ↓

What running has taught me:

It’s okay to be a royal, sweaty mess if it’s for a good cause.
If it’s worth doing, it’s worth putting in the effort. If it’s not, move on to something that is.
Even when you think you’ve given everything you can and there isn’t anything more you could possibly leech from yourself, if you dig down deep there is a little more.
Sometimes things just plain suck…but that doesn’t mean they break you. It means you can acknowledge they suck, but then deal with it. As a great man once said, “If you’ve got an issue, here’s a tissue.”
That last one sounded a little harsh, but we need to be a little harsh with ourselves sometimes…that’s what keeps us motivated.
BUT…after that we have to be positive. If you can’t find the smile, fake one. After a while it will start to feel a little less fake.

Running and training are two separate entities. Training hurts like a beast, it will make you feel like you want to die come that last interval…but in the end it is that much more rewarding.
When all else may be going to H-E-double hockey stick, if I’ve gotten in a good run for the day, I feel like I accomplished something. I love this quote from Dathan Ritzenhein: “And I realized that I like training, I like to be fit. I like the everyday satisfaction of having done something that most people can’t do. It was something I missed a whole lot. So I really do enjoy the training. I don’t particularly like it when I’m out there doing quarters (400s) and it’s super hard, but I like the satisfaction of having done it every day. That’s what sometimes separates people who always run and always train and people who maybe move on in life and do something else. I think I’m a lot more likely to be someone like Joan Benoit (Samuelson), who keeps going forever, just because I actually really like it, as opposed to someone who stops and never runs again.”
It’s fun to down unholy amounts of Pop-Tarts in one sitting and make people jealous. They can have all the high fructose junk they want too if they run for it first. 😉

Running keeps me sane.

Art: Cait Chock Designs

In all honesty, running has given me so much in all areas of my life. People have said it’s a selfish sport, and I suppose it may be at times, but it has made me a better person and I do my best to help others when I can. So maybe in the end us runnerchicks and runnerdudes aren’t selfish…as for being a little crazy, well, that’s another issue.

1) What has running taught you?

2) Has running affected the outcome of another area of your life?

Definitely. There have been a few times I would have just melted into a puddle of goo and given up had running not made me a tougher person.

Let’s All Have Cake and Bring Your iPod Too

Posted on October 24, 2011 by Cait — 2 Comments ↓

Today it’s all about Cake. To be more precise, it’s about music, sorry chocolate cake you also deserve a few special days to call your own but today’s not it.

My all time favorite running song is Cake’s ‘The Distance.’ Cut to me looking like a total idiot belting out…”[S]he’s going the distance…[s]he’s going for speeeeeeed…” I almost can’t help myself every time I hear it. It’s got a power over me.

Though I do contain myself if others are around...I do have some shame.

I actually don’t listen to music while I’m outside running, I never have, and I don’t plan on starting. But that’s mostly because I’d rather be able to hear what’s going on around me and lingering accident-issues there.

BUT, if I’m on any kind of stationary machine I’ve got to have a distraction. TV or music help the time pass. So now, can listening to loud, uptempo music make those sweat sessions more productive (along with a lot less boring)? Though, if I can say so myself, I’m going to go with a resounding, duh?!

I’m sure anyone who’s compared doing: a gym cardio session with nothing vs. a gym cardio session when the gym is playing the best of Michael Bolton vs. a loud, invigorating, pump-up song can tell you all you need to know.

But because we like to back stuff up, let’s get all sciency, and put on our lab coats. I was a little surprised that it seems there are mixed results/opinions out there. I found a really great article that sums it all up by Dr. Len Kravitz, PhD. But I’ll paraphrase:

There is probably a gap between lab studies and then actual application. Further, the people they are testing on present a lot of variables: how in shape are they, how ‘hard’ to they perceive hard, etc.
Out of the Journal of Sports Medicine and Physical Fitness, in 1991 Copeland, B.L., & Franks, B.D. found conclusive that people on a treadmill were able to go longer with faster, loud music than the slower easy listening variety.
Again from the Journal of Sports Medicine and Physical Fitness, in 1990 a study published showed that a pulsing beat upped cardio performance; they cited the reasons might be simply because of mental perspective. Obliviously if you’re able to listen up and let the music ‘make you sweat til you bleed’ you might be moved to up the ante.
Finally, further studies indicate that listening to louder, fast music while lifting weights can actually allow you to lift more and improve strength.

So, if you’re still with me: if you’re stuck inside bring along some fast music. I will also say, having a stocked iPod works wonders in terms of motivation to get to the gym in the first place, if you’re having a ‘meh’ day.

1) I now throw it to you, what’s your favorite pump-up song?

2) Do you listen to music when you run outside?

3) Did you race at all this weekend?

The Super-Secret Miracle to Getting Better…

Posted on October 21, 2011 by Cait — 14 Comments ↓

You want to know what it is? I can sum it up in a single word. Eleven little letters…should I continue to taunt you?

Consistency.

Wow, what a shocking and crazy, insane secret, huh? After all that build-up it may sound anti-climactic, but it’s true. If you want to get better at anything the secret is practice; but you can’t just practice ONLY when you want to or feel like it.

There will be days when it will feel like a grind, when your body is sore from past efforts, when it’s too hot, when it’s too cold, when there are gale winds blowing in all directions. When there is a slight breeze blowing slightly north by northwest and there is a hangnail on your right pinkie toe.

If we only ran when it felt like we were walking on clouds we might get in a run or two a month. Scratch that because if you go that long without training those random runs will feel like a slap to the face and feel like junk. That slap to the face is where most people get in trouble; they plan to ‘start running’ and those first few weeks leave them sore and then they just stop. You have to get over the hump. But I digress.

I just finished an article in the July/August Running Times, they profiled a few different coaches/athletes and at the end they asked them all for a piece of advice. Most of them were just reiterations of one thing: consistency is key. I’ll toast to that.

If you’re the kind of person that has to have an actual race you’re shooting for, you can’t only train for a few weeks/months right before a race and then stop cold, only to up that ante when another ‘must do’ event crosses your path. Or you can, but if you want to improve that will be a difficult road to take.

The body works on tearing itself down and building it back up. Muscles get stressed, recover, and then allow you to do more. Get faster, go longer, all that good stuff. Cardiovascularly you want a strong aerobic base, and that is something that only consistency will grant you. The speed and that may come back quicker, but that aerobic capacity isn’t something you can fake.

So put in that pracitce, put in those miles, put in the training. That’s what also makes you strong, separates the wanters from the do-ers. You don’t have to make all of those days running either; in fact you shouldn’t if you’re new or injury prone. That’s where our friend cross-training comes in. But if you want to steal that super-secret, miracle to getting better…it’s getting sweating and getting it done….consistently.

A Century-load of Motivation

Posted on October 20, 2011 by Cait — 5 Comments ↓

If you’re feeling tired in a race and cave to sneaking a peek behind you, if you see this man behind you it should act as a swift burst of motivation!
100 year old marathoner
(Image Source)

Fauja Singh, at 100 years old, recently set the World Record for being the oldest person to complete a full marathon. This was done last week in Canada’s Toronto Marathon. (Actually, what’s really cool is you can read a first person account of Singh’s journey because the rocking Christina ran alongside him for a part of it, so go check her story out!)

You see, that’s where I want to be when I’m 100. Actually, let me correct myself; I’ve said many a time in regards to the ever-increasing life-expectancy: “I only want to live as long as I can still be ‘me.'” Read that as: I can still run and relish in snarky, sarcastic humor.

So, IF I make it to 100, I better still be kicking and living in sweating running clothes…just saying. So, to those who feel they can’t do something and set limits on themselves, take a look at Singh. What I find even more incredible about his story is that his FIRST marathon wasn’t run until the spry age of 89. You see, it’s never too late to turn to the ‘running side’ and become one of us crazy masses. It also proves you should keep challenging yourself and setting new goals, step out of your comfort zone.

His time for this century-aged marathon was 8:11:05; interesting to note that in completely the Toronto Marathon he also established the records for 100-agers in the 100 meter, 5000 meter, and five other distances along with the 26.2 miles. His sights are ever looking forward and up next is of course the grand-daddy of them all: The Olympics.

Juuuuuust hold it…he wants to be a member of the torch relay for the London games. 🙂

1) How old do you hope to be?

2) Do you plan on running/being active up until that last sleep?
You bet, if I can’t I may just go senile.

3) Most inspirational thing/person/quote/etc. that you’ve seen or heard of lately?

4) Do you have a current goal you’re working towards right now?

Cross-training — Longer Intervals and Endurance Based Workout

Posted on October 18, 2011 by Cait — 5 Comments ↓

Cross-training. I have a love/hate relationship with it. The thing is, I know all of the benefits: cardio without the impact, a safe way to supplement ‘miles’, staying in shape during an injury…ahhh, that last one. See, that is where the hate part comes in.

I just feel a little chained down when cross-training...but that's not fair to hate on the machine...haha!

To be fair, it is really just mischanneled anger that gets sloughed off on cross-training…sorry, x-training. Usually whenever I’m on the elliptical, the bike, the crazy scary gauntlet-style stair climber, aqua-jogging, etc., it’s because I’m forced into it. My body is on the machine but my mind keeps drifting to where I want to be…RUNNING!

But there are plenty of other reasons to be on that machine and many of them have nothing to do with injuries. You can be logging miles but still getting a workout done on the elliptical, they can go hand and hand; it’s just that even when I’m not injured I’d still rather be running. Hehe, oh me and my little running affliction.

All that said; if you are going to use that cross-training to its full potential (as in it’s supposed to be a hard workout day, not just getting in some steady cardio) you can do it a few ways. A big one is with intervals.

Intervals can kick your butt on the track/roads and they can do the same anywhere else…don’t believe me check back midway though a session and see if you change your answer. Intervals also help beat the boredom that can come with a stationary machine; though I will warn you that those recovery minutes seem to miraculously fly by much faster than the hard one…funny how that works!

Heck, you could even go rollerblading for your cross-training!

I’ve done a few cross-training interval workouts on the Workouts Tab, and here is another. This one is more strength/endurance based; you can do it on any machine, even aqua-jogging, just put in the effort. (My choice would be the elliptical but that’s just me!)

* 10-15 minute warm-up
* 5 minutes hard — you want to be working the whole time, those middle minutes the mind can drift; to refocus and keep yourself honest I usually peek at the RPM’s of the machine and see how I’m doing, if it starts lagging I try and pick it back up. Get competitive with yourself and see how high you can get them and sustain it there.
* 2 minutes recovery — just keep moving, allow yourself to recover
* 5 mintues hard
* 2 minutes recovery
* 5 minutes hard
* 2 minutes recovery
* 5 minutes hard — last long, hard one, so push through!
* 2 minutes recovery
* 2 minutes hard — this one is shorter so try and get moving a little faster; though it’s at the end and you’re tired…but just remember you’re ALMOST done!
* cool-down

***** if you are training for a long event you can make this one a little more endurance-based with this: instead of the standard 15 minute warm-up you will make yours 45 minutes but break it up into 3×15 minute chunks. The first 15 minutes will just be your easy warm-up, the next 15 minutes pick it up each 5 minutes until you’re going harder than ‘easy’ and just below a ‘moderate’ level, for the last 15 minutes keep picking it up each 5 minutes until the last bit of time you are going at about a threshold pace. From here, take 3-5 minutes to regroup and then go into the interval workout.

That’s it for now, folks! I hope your week is going along well and remember that cross-training is your friend. Even though it may drudge up ghosts of injuries past, it’s not fair that we dump all that hate on it…that said, it’s still okay to begrudge it just a little…I mean running is still the best. 🙂

1) Do you prefer cross-training to music or watching TV?
I’d say for just steady cardio probably TV, but music if I’m doing a harder workout.

2) What’s your cross-training of choice?

3) How do you supplement or use cross-training in your workout line-up?