Cross-training is any supplement activity to your main fitness routine or sport, which increases physical endurance in an athlete. This activity could be swimming, hiking, yoga, or strength training. Cross-training, in the long run, reduces your chances of injury, improves cardiovascular and muscle strength, and more. Apart from its many benefits, it can help break the monotony of an athlete’s tedious workout routine. It is best done at least twice a week, along with your regular training. So it only makes sense for runners to cross-train every once in a while.
People often believe that strength training in athletes, especially runners, can make them bulky and can slow them down. But this isn’t true. In fact, strength training can help runners deal with the stress of running, prevent possible injuries, and corrects posture.
These exercises should help runners increase durability and is best performed after an intense run or on recovery days after a warm-up.
- Start by standing feet shoulder-width apart, holding a dumbbell in each hand.
- Hold the dumbbells half racked over your shoulder, parallel to each other.
- Push up and bring back down, keeping your body straight throughout.
- This is one rep. Do 10 more to complete a set.
- Stand with feet hip-width apart and firm on the ground and holding the dumbbells on either hand.
- Drive your front body down while simultaneously bending your knee like you were picking up something.
- Keep dumbbells close to your body in front of you and squeeze glutes while doing this. Come back up.
- This is one rep. Repeat 10 times to complete a set.
- Stand with feet hip-width apart, a small bend in the knees and upper body, with arms pointing to the floor so that they are perpendicular to the floor.
- Hold dumbbells in either arm, bend elbows backward in a pulling motion and draw shoulder blades together.
- Return to initial position to complete a rep.
- Repeat 10 times to complete a set.
- Start with a high plank, a dumbbell in each hand against the floor and feet in a wide stance.
- Keep your hips steady and bend your left elbow, pulling it in abackward motion till your rib-cake.
- Return the arm back on the floor and repeat with your right arm to complete a rep.
- Do 10 reps to complete a set.
Weighted Glute Bridge
- Start by lying with your back straight on a mat with your knees bent and feet firm on the ground.
- Hold dumbbells across your hip, press through your heels and lift your hip up towards the ceiling and slowly back to the mat to complete a rep.
- Do 10 reps to finish a set.