Cross Training Workouts

Let's work together and design your best cross training workouts!

First, let's look at some typical cross training goals: more workout intensity. gaining muscle and losing fat, gaining strength and improving aerobics.

More Workout Intensity

Boosting Masters Running Intensity

Do you want more intense workouts in your primary sport - for example masters running? I've been in this situation with hill climbing.

We have some tough river valley races here in Edmonton each year, as well as the well respected St. Albert 10 Miler. Edmonton is on the western edge of the vast North American prairie landscape - but if you're running some of our local races you'll think you're in the Rockies!

So, I needed more intense hill climbing strength, and I needed it fast. My cross training for faster hill climbing was specific strength workouts at the gym. This was adding intensity to my regular workout.

Adding Intensity Cross Training

Another way to look at intensity is when you're tapering off in your primary sport workouts. For instance, running outside in winter is like driving in the winter - you have a tendency to slow down due to road and trail conditions. In this case you'll want to plan workouts which will boost intensity. For me, that would mean more intense cross country skiing and rowing.

It's a little different focus, but it makes a big difference in your cross training workouts.

Less Fat, More Muscle

That's what we want... less fat, more muscle. Not just for looks, although that's a side benefit, but to improve our masters running performance. Running, cycling, and even cross country skiing aren't kind to porkers. Contrast that to rowing where it's not unusual to see 220 pound muscled monsters settling into their racing sculls! That's because rowing is a power sport: more power, more better!

Running and cycling are a combination of grace and power. Power - yes - but not at any price! This is where we work with our "set point" body weight and use cross training to trim fat and add muscle resulting in more leanness but not necessarily much change in weight.

Cross training workouts targeting leanness would be a combination of more strength-building workouts (weights, core exercises) and more energy consuming aerobic workouts like swimming, rowing, walking, or cycling.

Strength

In cross training for strength we're often looking at correcting specific weaknesses in our masters running. That interesting study out of the University of Calgary's running injury clinic is a case in point. (The link to U of C's running injury clinic is on my hip pains after running page. Specific cross training workouts to strengthen hip muscles are what's recommended.

I had a similar situation with core muscle strength and cross country skiing. I needed to improve abdominus rectus strength to get past a recurring cross country injury. This meant that the cross training programs best for me would contain abdominal strengthening exercises to address that weakness. You may have your specific "problems" which will need to be addressed in your best cross training programs.

Improved Aerobics

You can set and achieve multiple goals with some cross training workouts for improved aerobics. A sport like indoor rowing combines several benefits: Aerobics, core strength, leg flexibility, upper body and arm development! We're all different when it comes to our ultimate V02 max - the ultimate measure of aerobic capacity - but cross training workouts for improved aerobics will get to our goals faster.

Summary

Here's some thoughts on measuring fitness levels as an important first step in developing your cross training plans. Knowing more about your current fitness level will influence your goals and fitness plans.

Use these techniques to set up an effective training schedule that will complement your masters running and accomplish your goals.

That's Cross Training Workouts! And don't forget...

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