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Cross Training Workout (Pool, Kickboard, 30 min)
- Hold kickboard out in front
- Kick from hips rather than knees
- 20 reps of kicking 25 yards in pool
- 30 sec rest between reps
Obtain your physician's permission before starting or modifying any exercise program.
Cross-Training
Stationary Bike Workouts
Workout 1:
- 20 min easy
- 20 min moderate (95 to 100 RPM)
- 20 min easy
Total Time: 60 minutes
Workout 2:
- 20 min easy
- 20 min moderate (95 to 100 RPM)
- 20 min easy
Total Time: 60 minutes
Description
"Cycling is a non-weight bearing and low-impact aerobic exercise that develops aerobic fitness while allowing leg recovery from the demands of running. It helps develope the quadriceps, which can balance out the strengthening of the hamstrings and calves that results from running. Cycling can also increase hip and knee joint flexibility...Performing intervals on a bike can also help increase leg turnover for running while contributing to improved running speed. High-power bike intervals work the leg muscles even harder than uphill running, but without the impact of hard running."*1
Runners who use cycling as cross-training should pay attention to cadence. Keeping the cadence between 80 and 100 pedal revolutions per minute (RPM) keeps your neuromuscular system used to the same fast turnover you experience in running. For strength workouts performed while cycling (e.g. at a slightly harder gear with more resistance), it is recommended to keep the cadence at 80 to 90 rpm. For tempo workouts performed while cycling (e.g. at a lower gear with less resistance), it is recommended to keep the cadence at 90 to 100 rpm. In both cases, the experts generally recommend that runners avoid the "big gears" with the heavier resistance in order to keep their body used to a quick turnover.
"Cycling is a non-weight bearing and low-impact aerobic exercise that develops aerobic fitness while allowing leg recovery from the demands of running. It helps develope the quadriceps, which can balance out the strengthening of the hamstrings and calves that results from running. Cycling can also increase hip and knee joint flexibility...Performing intervals on a bike can also help increase leg turnover for running while contributing to improved running speed. High-power bike intervals work the leg muscles even harder than uphill running, but without the impact of hard running."*1
Runners who use cycling as cross-training should pay attention to cadence. Keeping the cadence between 80 and 100 pedal revolutions per minute (RPM) keeps your neuromuscular system used to the same fast turnover you experience in running. For strength workouts performed while cycling (e.g. at a slightly harder gear with more resistance), it is recommended to keep the cadence at 80 to 90 rpm. For tempo workouts performed while cycling (e.g. at a lower gear with less resistance), it is recommended to keep the cadence at 90 to 100 rpm. In both cases, the experts generally recommend that runners avoid the "big gears" with the heavier resistance in order to keep their body used to a quick turnover.
Pool Workouts
Type: Kickboard
- Hold kickboard out in front
- Kick from hips rather than knees
- 20 reps of kicking 25 yards in pool
- 30 sec rest between reps
Total Time: 30 minutes
Description:Lie on your stomach, with your legs extended. Lift the working leg 4 to 6 inches off the ground. Keep both of your hip bones touching the floor (don't roll onto the other side). Hold 2-3 secs, return the leg to the ground, and repeat.
Type: Laps (freestyle, front crawl, or sidestroke)
- 1 length fast, 1 length easy
- 2 lengths fast, 2 lengths easy
- 3 lengths fast, 3 lengths easy
- 2 lengths fast, 2 lengths easy
- 1 length fast, 1 length easy
- Rest 1 min and Repeat 2X
Total Time: 30 minutes
DescriptionLie on your stomach with non-working leg extended, and your working leg bent at a 90 degree angle. Raise the bent leg, hold for 2-3 secs, return the knee to the ground, and repeat.
Type: Deep Water Running
- Water Workouts Link
Description
Lie on your back with your knees bent so that your feet are flat on the floor. Place a block or ball between your thighs. Keeping your shoulders on the floor, raise your hips. Hold for 2-3 secs, lower to ground and repeat.
Lie on your back with your knees bent so that your feet are flat on the floor. Place a block or ball between your thighs. Keeping your shoulders on the floor, raise your hips. Hold for 2-3 secs, lower to ground and repeat.
Elliptical Workouts
Name: Hip Flexor
Area Worked: Hip flexors, lower back, quadriceps, psoas
Reps: 2X/leg
DescriptionKneel with one foot on the ground and one knee on a pillow or towel. Keeping your body upright, lean your weight forward so that you can feel a stretch from your back, through your hip flexor, to your thigh. The knee of the front foot should never be farther forward than your toes. Hold 20-30 secs .
Strength Training and Stretching
Description
Kneel with one foot on the ground and one knee on a pillow or towel. Keeping your body upright, lean your weight forward so that you can feel a stretch from your back, through your hip flexor, to your thigh. The knee of the front foot should never be farther forward than your toes. Hold 20-30 secs .
Kneel with one foot on the ground and one knee on a pillow or towel. Keeping your body upright, lean your weight forward so that you can feel a stretch from your back, through your hip flexor, to your thigh. The knee of the front foot should never be farther forward than your toes. Hold 20-30 secs .