Cross-training and strength training

Before I trained for my spring half marathon, I had never done much to incorporate cross-training or strength training into my running routine.  I have flirted with some Pilates workouts before, but I never really committed to doing them regularly.  However, knowing that I wanted to be strong throughout the training cycle, I made a conscious decision to incorporate cross-training and strength training twice per week.  And I did it: I consistently included such workouts twice a week for the duration of the training plan.  However, I quickly discovered that treadmill speed walking does not hold the same allure as running and therefore could not motivate me to wake up at dark o'thirty.  More often than not, I did these non-running workouts during my kids' afternoon nap, which though not ideal, worked out well enough.

Since January, I've embraced a number of different cross-training options: yoga for runners, barre-style workouts, speed walking on the treadmill (while watching guilty pleasure TV shows), and Pilates.  I continually search for ways to keep cross-training fresh and fun so that I stick with it, both for my mental and my physical well-being.  Running remains my preferred activity, but I believe four days per week is the most running my body can handle.  Still craving some me-time the rest of the week, cross-training has stepped in to keep me sane and strong.

When cross-training, I strive to include at least 20 minutes of strength work, relying on exercises I can do at home with little to no equipment.  Last winter, I used two formalized routines provided by the Another Mother Runner challenge, and I still incorporate many of those exercises into my strength workouts today.  Among my favorites: planks, side planks, squats, bridge, hunting dog, calf raises, tricep dips, and one-legged squats.  My least favorites, which I've abandoned as my one tiny form of rebellion, are v-sits and chest raises.  And one that I hate but keep because it is good for me: pushups.

I'm with you, T-Rex...

As I once again embark on a half marathon training plan, I intend to renew my commitment to cross/strength training twice per week.  I'm off to a good start: Monday featured a 20-minute strength circuit followed by a yoga routine for hips and hamstrings.  What are your preferred forms of cross-training?  Do you have any strength moves I should add to my repertoire?

Cross Training: BarreConcept

In my quest to find free cross-training options, I scoured YouTube for barre classes.  My dear friend and I took dance together for 14 years while growing up, so the idea of a barre-style class was immediately appealing.  One that I found and really enjoyed is BarreConcept by Pilates Union.  This intense, dance-inspired workout focuses primarily on legs and core exercises.  The instructor is perky, encouraging, and gives good pointers about form.  The class is well-paced and at just 20 minutes is easy to fit into your day.

Though a 20 minute workout may sound easy on paper, this workout isn't for the feint of heart - or the feint of quads.  Holy burning muscles, Batman!  I assumed that running, hill repeats, and squats meant that I had strong quads and glutes, but this workout certainly proved otherwise.  My first attempt at this sequence was humbling, to say the least.

BarreConcept requires no equipment, other than a barre or sturdy chair.  I pulled a dining chair into action and could complete most of the exercises with it.  I will say, however, that my chair did not provide sufficient support for the final core exercises.  A wall-mounted barre is probably the only possibility for those.  I did the best that I could and supplemented with planks and side planks when I couldn't fake it with my chair.

While I enjoyed this video and continue to use it from time to time, the other options on the Pilates Union YouTube channel are rather limited.  They have one other full workout posted, but the rest are just clips or short segments.  They do, however, offer viewers the opportunity to purchase other full length classes on their website.  I haven't made any purchases and therefore can't comment on them, but if they resemble their free YouTube counterpart, then they should be a glute-burning, quad-shaking good time.

Have you tried any barre-style classes, either in-person or online?  Any recommendations for others I should check out?

Cross Training

Recently, I've come to realize the power of cross training.  I run four days per week, and at this time, I believe that is the most running my body can handle.  I am extremely cautious and careful to avoid injury since I need my body for so much more than running.

To keep me moving on non-running days, however, I've started doing Pilates, and I'm amazed at how much it has impacted my running.  Pilates has strengthened my core, which I can feel every time I run.  With a stronger core, my posture is improved, and better posture leads to more efficient breathing and speed.  I try to do Pilates 1-2 times per week to increase my strength and to provide a workout source on my non-running days.

I'm not quite here with my Pilates core work yet, but someday...

It has taken me some time to admit that Pilates is actually a workout.  Coming from running only, Pilates (at least the DVD I own) did not feel intense enough to count.  I'm not very sweaty at the end, and my heart rate barely leaves my resting zone.  I've had to teach my brain that workouts can take different forms.  My Pilates is obviously not a cardio workout, but it undoubtedly serves to strengthen my core and increase my flexibility.  Which helps me to be a better runner.  Which makes me a happy camper.