(Photo: Kate Shill Gardner by Tim Gibson for Well+Good) There are few things as euphoric, motivating, and addicting as a runner’s high. (Yes, it’s real.) But as great as it would be to get that I’m-on-top-of-the-world feeling every single day, making running your sole form of fitness isn’t the best idea. (Cue sad trombone.) That’s because it can not only lead to injury, but also to serious burnout. That’s where cross-training comes in. The tactic, where you supplement your main activity with at least one other workout, is a bit like your friend group: You might have your best friend, but it’s having a diverse squad that makes your BFF bond even stronger (and probably makes you love and appreciate that person even more). “You have to switch things up,” says Barry’s Bootcamp trainer (and runner) Ingrid S. Clay. “If you do the same thing all the time, you aren’t going to make any gains.” In fact, studies have shown that cross-training can literally make you a better athlete, by preventing injury and improving endurance. RELATED: 5 Simple Moves To Fire Up Your Glutes And Abs For Summer And best of all? Whatever your workout of choice is–yes, even barre–it can compliment your running. Whether you’re big on boot camp or love your yoga mat, here’s your ultimate guide to using your favorite non-running hobby as an optimal form of cross-training. (Photo: Kate Shill Gardner by Tim Gibson for Well+Good) Yoga How it’ll help your running: “I was an avid runner when I started doing yoga–I ran six miles a day religiously,” says Kiley Holliday, an instructor at Pure Yoga in New York City who teaches Yoga for Runners workshops. Needless to say, Holliday knows that yoga sequences specifically designed for runners can help counteract the negative effects of pounding the pavement for long periods of time. “It serves to elongate tight hamstrings, IT bands, outer hips, and back muscles, which can alleviate the discomfort associated with running, and will increase your general range of motion. It also eases joints and corrects runners’ rounded posture while encouraging a more relaxed breathing pattern.” Bonus: All runners know to stretch, but few do it regularly. Hit up a yoga class and cross stretching off your daily to-do list. The poses that’ll give you the most bang for your run:
RELATED: How Jennifer Aniston’s Trainer Gets The Star’s Body (And Mind) In Shape (Photo: Kate Shill Gardner by Tim Gibson for Well+Good) Pilates How it’ll help your running: It’s all about the core. “Runners not only benefit from the core strengthening that Pilates focuses on, but they also train muscles that support proper posture–which is essential to efficient running form and helps prevent injury,” says Jen Ares-Cruz, an instructor at New York Pilates (who teaches Pilates for Runners classes), a former competitive track and field athlete, and an RRCA running coach. “Many runners over-stride, which means they land with their feet in front of their hips and their hips behind their ribs. In Pilates, we train how to effectively use the glutes so they’re the power behind the run. Think of Pilates as the work that keeps the system healthy.” The moves that’ll give you the most bang for your run:
(Photo: Instagram/@thebarrecode) Barre How it’ll help your running: All those tiny pulses at the barre can lead to big gains on the pavement. “Barre classes are great for runners because the isometric movements help build up strength and endurance,” says Ariana Chernin, co-founder and CEO of The Barre Code in Chicago (and a lifelong runner). “Barre has given me stronger muscles, and has led to better race times. Adding two to three barre classes a week to your running routine will work the smaller muscles around your hips and knees that help support joints for longer, injury-free running.” The positions and moves that’ll give you the most bang for your run:
Read the rest of the cross-training guide on Well+Good… More Reading From Well+Good: Jennifer Aniston Puts The Body Shaming “Bump-Watchers” On Blast Is The Boutique Fitness Scene Too Obsessed With Intensity? I Tried It: Pokemon Go Replaced My Cardio – This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website. from food4 http://ift.tt/2advNrO via bastelanna.jimdo.com from Tumblr http://ift.tt/29A0JC1 via bastelanna.jimdo.com
0 Comments
Leave a Reply. |
AuthorMichelle Meyers, a well-know physician, author, and professor of physical therapy at the University of Kentucky, published analysis for both the layperson and for educational on fat loss nutrition topics, including gluten-free, low-carb and paleo. Archives
February 2017
Categories |