Cross Training For Runners

Are you searching for the best guide to start your aqua jogging adventure? You’re in luck because you’ve found just the thing!

Welcome to the world of aqua jogging, also known as water running. This workout isn’t just another exercise routine; it’s a whole new approach to fitness. Imagine yourself effortlessly moving through water, reaping the benefits of running but in a much cooler, refreshing way. That’s right, we’re talking about running in the soothing environment of a swimming pool.

Aqua jogging is gaining popularity for good reasons. It’s a low-impact workout that’s exceptionally gentle on your body, making it a perfect choice for runners dealing with injuries. It allows you to maintain your cardiovascular health and running form without putting extra strain on your injuries.

In this guide, I’ll take you step by step through the world of aqua jogging. From picking the right gear to perfecting your technique in deep water, we’ve got it all covered. Ready to add an exciting twist to your workout regime?

Great, let’s dive in!

What is Aqua Jogging?

Also known as water running or pool running, aqua jogging is this cool, low-impact exercise that lets you take a break from the usual stress on your joints.

Imagine strapping on an invisible pair of water sneakers and running in the pool. You’re doing all the running motions, but instead of hitting the hard ground, you’re moving through water. It’s like regular running’s chill cousin – you get all the benefits of a cardio workout but with the gentle embrace of water cushioning your every move.

Aqua jogging is a brilliant option for when you want to give your legs a break from the hard impact of traditional running. Think of it as a recovery run, but cooler (literally!). It’s perfect for those days when your muscles are shouting for a softer approach, or when you’re recovering from an injury but still want to keep up your fitness.

As you ‘run’ in the water, you’re getting a fantastic cardiovascular workout without the usual pounding on your legs. It’s like being able to keep up your training schedule while giving your body a well-deserved break.

How to Get Started With Aqua Jogging

Now that you know more than the average joe about some of the benefits of aqua jogging for both injured and injury-free runners, it’s time to dive into the pool.

The Gear You Need for Aqua Jogging

Thankfully, aqua jogging doesn’t demand an extensive list of gear. As a runner, here’s what you’ll need:

• An active swimsuit
• Goggles
• Most importantly, a flotation belt

The Floating Device

If you’re just dipping your toes into aqua jogging, start with a belt. It’s like having training wheels when you first learn to ride a bike. The belt keeps you buoyant, so you’re not using all your energy just trying to stay afloat. This lets you focus on nailing down your technique. As you get more comfortable and skilled, you might try jogging without the belt – it’s like going from jogging to sprinting in terms of effort.

Aquatic Shoes

Think of aquatic shoes as your high-tech running gear, but for water. They usually have fins and vents placed just right to help you maintain an effective heart rate – a bit of a challenge in deep-water jogging. It’s like having a built-in resistance band for your feet. Plus, some come with removable cushioned insoles for that extra comfort and arch support, enhancing your stability. It’s all about making your workout as effective (and comfortable) as possible.

These shoes are not just about performance; they’re also practical. They come with drainage ports, ensuring they dry quickly – no one likes carrying around soggy shoes. And let’s talk safety: in the slick environment of a pool, aquatic shoes provide added traction. It’s like having a non-slip surface under your feet, reducing the risk of slips and falls, especially in shallow water.

Start Slow

If aqua jogging is new territory for you, or if it’s been a while since you’ve dipped your toes in the pool, start slow. It’s like getting used to a new running route. Spend the first few sessions just getting acquainted with the water. Feel its flow, its resistance – it’s a whole different world from running on land.

Begin with some gentle strokes and easy kicks, like a light jog or a warm-up walk. You don’t need to be the next Olympic swimmer to start aqua jogging, but being comfortable in the water is key. It’s about understanding how your body moves and floats in this new environment.

This gradual approach isn’t just about physical acclimation; it’s also about building your confidence in the water. Just like how you gradually built up your running mileage, take it step by step in the pool. This way, you’ll not only get more comfortable but also start to really enjoy the unique sensation of moving through water.

Mastering Form and Technique in Aqua Jogging

Just like in land running, form is key to getting the most out of your workout without risking injury. Think of it as fine-tuning your stride, but in the water.

• Buoyancy is Key: Begin by wearing your flotation belt. It’s essential for staying buoyant in the water and allowing you to maintain the right posture.
• Stand Upright: In the pool, stand upright with your feet directly under your shoulders. Imagine a cord pulling you up from your center, keeping your body close to perpendicular to the pool’s surface.

• Mimic Your Land Running Style: Start by trying to replicate your natural running form. It’s like shadowing your on-land running style, but in the pool. The movements will be more exaggerated due to water resistance, but the essence is the same.
• Exaggerate That Knee Lift: Bring your knees up high, like you’re stepping over imaginary logs. This exaggerated knee lift is crucial to mimic the running motion in water.
• Arm Movement is Key: Keep those arms pumping vigorously, with your fists closed – like you’re pushing against the air when you run, but this time it’s water.
• Body Position: Stay upright. Unlike running on land where you might lean forward, in aqua jogging, it’s about keeping straight. Imagine there’s a string pulling you up from the crown of your head.
• Knee Lifts and Back Kick: Your knee lifts should be higher and back kicks more compact than on land. It’s like emphasizing each step in slow motion.
• Find Your Focus Point: Choose a spot ahead of you at eye level to keep your head level. This helps maintain balance and prevents you from wobbling.
• Smooth and Efficient Form: Strive for a smooth, efficient running form. Minimize any excessive movements – think fluidity, like a calm current in a stream.
• Posture: Keep your posture almost perpendicular to the pool’s surface. Imagine a cord pulling you up from your center, keeping you tall and aligned.
• Upper Body Rotation: Run tall, as you would on land, paying attention to keeping your upper body straight. Visualize yourself running on your favorite track or trail, keeping your hands level with your aqua running belt.
• Engage Your Core: Keep your core muscles engaged, locking your shoulders in place. Avoid paddling with your hands; instead, focus on driving your arms back and forth without crossing over your body’s midline.
• Relaxed Hands: Hold your fists loosely closed, allowing your legs to be the main propellers.
• Avoid Holding On: Try not to cling to the poolside during breaks. Keep moving, like treading water, with a steady breathing rhythm. It’s about maintaining momentum, even during recovery.

Aqua Jogging Without A Belt

Aqua jogging without a flotation belt is possible but more challenging and energy-consuming. Without the belt, you’ll need to work harder to stay upright, engaging your core muscles to maintain balance.

It’s like running without your favorite pair of shoes – more challenging, but a great way to build strength and endurance.

• Engaging Your Core: Without a belt, your core muscles take the lead. They’re crucial for keeping you balanced and upright in the water. Imagine your core as your anchor, holding you steady as you move.
• Adjusting Your Leg Movement: In the water, your legs need to move a bit differently. Angle them back wider than you would on land. It’s like creating your own buoyancy in the water, helping you stay afloat and stable.
• Fast Leg Turning: Think of your legs as propellers. You’ll need to move them quickly, like an exaggerated running motion, to maintain momentum and keep yourself up in the water.
• Push Down Your Feet: When your feet reach the bottom of your stride, push down as if you’re pressing off the ground. This helps generate the lift you need to keep your head above water.
• Breathe Deeply: Just like in running, breathing is key. Keep your breaths steady and deep to ensure you’re well-oxygenated. It also helps with buoyancy – like a natural life vest.
• Practice Makes Perfect: Remember, aqua jogging without a belt is a skill that takes time to master. It might feel tough at first, but don’t get discouraged. With regular practice and a bit of patience, you’ll find your water rhythm.

Warming Up For Aqua Jogging

Kick off your warm-up with a few minutes of easy pool running. It’s like your regular easy running, but in water. This helps your body ease into the workout, getting used to the resistance and feel of the water.

Aim to keep your heart rate at about 60 to 70 percent of your max during the warm-up. This moderate intensity gets your blood flowing, muscles warmed up, and joints ready – all while minimizing the risk of injury. It’s like revving up your engine before hitting the open road.

As you warm up, pay special attention to your form. Make sure your movements are smooth and in harmony with the water. This not only prepares you for the workout but also ensures you’re moving efficiently.

Don’t forget to include some gentle stretching and mobility exercises. Focus on areas that tend to get tight, like hip flexors and quads. It’s like doing your pre-run stretches, but with the added benefit of the water’s support.

Diverse Workout Plans for Aqua Jogging

While aqua jogging is an excellent workout on its own, having diverse workout plans tailored to different fitness levels can keep your routine exciting and challenging. In this section, we’ll provide you with a range of aqua jogging workout plans, from beginner to advanced, along with explanations of their purposes and benefits.

Beginner Aqua Jogging Workout Plan

Duration: Approximately 30-35 minutes

Warm-Up (10 minutes):

Start with 10 minutes of dynamic warm-up exercises in the pool. This can include leg swings, arm circles, high knees, and butt kicks in chest-deep water.

Main Set (Repeats):

Interval 1:

Run at a medium tempo for three minutes, aiming for about 80 percent of your maximum effort.

Followed by a one-minute sprint at your maximum speed.

Take a 2-minute active rest (gentle jogging or walking in place) to recover.

Repeat Interval 1 for a total of 4 times.

Cool-Down (5 minutes):

Finish the workout with a 5-minute cooldown. Gradually reduce your intensity and pace during this period.

Duration: Approximately 40-45 minutes

Warm-Up (10 minutes):

Start with 10 minutes of dynamic warm-up exercises in the pool, similar to the beginner warm-up.

Main Set (Pyramid):

• One Minute hard – 30 seconds easy
• Two Minutes hard – 30 seconds easy
• Three Minutes hard – 30 seconds easy
• Four Minutes hard – 30 seconds easy
• Four Minutes hard – 30 seconds easy
• Three Minutes hard – 30 seconds easy
• Two Minutes hard – 30 seconds easy
• One Minute hard – 30 seconds easy

Cool-Down (10 minutes):

Finish the workout with a 10-minute cooldown. Gradually reduce your intensity and pace during this period.

Advanced Aqua Jogging Fartlek Workout

Duration: Approximately 45-50 minutes

Warm-Up (10 minutes):

Begin with a 10-minute warm-up, including dynamic exercises.

Main Set (Fartlek):

• One minute sprint at your maximum heart rate.
• One minute medium jog at around 80 to 90 percent max.
• 30-second recovery jog.
• 30-second medium effort.
• One minute all-out effort.
• One-minute recovery jog.
• Repeat the tempo, sprint, and recovery efforts at random intervals for at least 15 to 20 minutes.

Cool-Down (10 minutes):

Finish the workout with a 10-minute cooldown, gradually reducing your intensity.

Aqua Jogging For Runners – The Conclusion

I won’t lie to you and pretend that aqua jogging is nothing but a walk in the park.

It isn’t. Running in deep water is numbingly boring and requires much more physical and mental effort than running on dry land.

There’s no scenery to enjoy while doing this. Plus, you’re moving forward really, really slow.

But, as you can see in today’s post, it’s worth the effort. The benefits of aqua jogging are too good to pass on.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Are you a runner looking to elevate your performance? Incorporating CrossFit-style workouts into your training plan can be a game-changer, whether you’re a beginner or a seasoned runner. CrossFit offers a challenging and well-rounded fitness program that can help enhance your power, endurance, strength, and mobility—qualities essential for runners.

In this article, we’ll provide a series of CrossFit workouts tailored specifically for runners, suitable for all fitness levels from beginners to elite athletes. Ready to take your running to the next level? Let’s dive in.

What is CrossFit and Why Is It Relevant to Runners?

First, let’s explore how CrossFit can benefit runners:

1. Improved Strength:

CrossFit targets both upper and lower body strength through a variety of movements. Enhanced muscle strength can lead to improved running efficiency and a reduced risk of overuse injuries.

2. Boosted Endurance:

CrossFit often includes high-intensity interval training (HIIT) and metabolic conditioning, which can significantly enhance aerobic and anaerobic endurance. This translates to better performance during long-distance runs and quicker recovery between sprints.

3. Injury Prevention:

Runners are prone to overuse injuries, but CrossFit introduces variety into your training routine, reducing the risk of muscle imbalances and injuries. Additionally, CrossFit emphasizes functional movements and mobility exercises that promote joint health and prevent injuries.

4. Core Stability:

A strong core is crucial for efficient and injury-free training. CrossFit engages the core through exercises like planks and kettlebell swings, improving posture and endurance.

Considerations for Beginners:

If you’re new to CrossFit, start gradually and prioritize proper form over intensity. The workouts provided below cater to runners of all fitness levels, so choose workouts that align with your current abilities. Safety is paramount, so if you’re unsure about any exercise, consult a CrossFit coach or trainer for guidance.

Now, let’s dive into the real workouts. Enjoy your journey to improved running performance!

16 CrossFit For Runners Workouts – From Beginner to Elite

Here is a long list of some of my favorite CrossFit workouts.

By the way, feel free to share yours in the comment section below.

1. The Cindy WOD

If you’re a beginner, start with the Cindy WOD.

For a time limit of 20 minutes, do as many rounds as possible of 5-pull-ups, 10 push-ups, 15 air squats.

If that’s too much, do it instead for 5 to 10 minutes.

2. The 15-Rep Bodyweight WOD Workout

This is a simple WOD you can do in the comfort of your own home.

Perform five rounds of the following exercises as fast as you can with good form:

• 15 Air Squats
• 15 Push-ups
• 15 Sit-ups
• 15 Lunge steps.

3. The Fran WOD

The Fran is often the first WOD that beginner CrossFitters get exposed to.

But don’t let that fool you.

The Fran is very challenging and can put you on your knees if you don’t properly pace yourself.

This WOD involves performing three rounds of 21, 15, and 9 reps of 95-pound barbell thrusters and pull-ups.

You could change the resistance and intensity according to your fitness skill, but keep pushing yourself for better timing.

4. The Barbara WOD

The Barbara is another standard CrossFit timed-goal WOD.

This WOD is also very simple and straightforward.

All you need is your body, and off you go.

Do 5 circuits of: 20 pull-ups, 30 push-ups, 40-sit-ups, and 50 air squats (body-weight squats).

Rest for two to three minutes between each round, and record your timing accordingly.

5. The 800m Sandwich WOD

This one will test both your aerobic and anaerobic power in a mix of running and challenging bodyweight moves.

Here is how to proceed.

After a thorough warm-up, perform the following

• Run an 800-meter run at a moderate pace
• 50 Air squats
• 50 Sit-ups
• 25 burpees
• Run an 800-meter as fast as you can

This is one round.

Aim to complete at least three to five rounds.

6. The Jump, Dip and Swing WOD

In a span of 30 minutes, complete as many rounds as possible of the following exercises:

• 15 Box Jumps
• 15 Chair Dips
• 15 Kettlebell Swings.

7. The Burpee Box Jumps Challenge WOD

In 20 minutes, perform as many rounds as possible of the following two exercises:

• 10 burpees
• 10 box jumps.

Make sure to move as fast as possible while keeping good form the entire time.

8. The Murph WOD

The Murphy brings nothing new to the table.

But the steep number of the reps is what sets it apart from other routines.

Here is how to do it:

Start off with a 1-mile run, then do 100 pull-ups, 200 push-ups, 300 body-weight squats, then finish up the workout with another 1-mile run.

9. The Front Squats Run WOD

This is one of my favorite CF workouts of all time.

But it’s quite challenging.

So you gotta be careful.

Perform seven rounds of the following exercises as fast as you can with good form

• 15 Front Squats
• 400-meter sprints

10. The Escalating /Descalating WOD

After a thorough warm-up, perform the following moves in the order shown:

• 30 Push-ups
• 30 Air-squats
• 800-meter run
• 20 Push-ups
• 20 Air-squats
• 400-meter run
• 10 Push-ups
• 10 Air-squats
• 200-meter sprint
• 20 Push-ups
• 20 Air-squats
• 400-meter run
• 30 Push-ups
• 30 Air-squats
• 800-meter run.

11. The Filthy-50

The Filthy 50 is a nasty sequence of taxing moves that’s likely to seem to last forever if you’ve never done it before.

The traditional Filthy-50 WOD involves doing:

• 50 Box Jumps (24in box),
• 50 Jumping Pull-ups,
• 50 Kettle Bell swings,
• 50 Walking Lunges,
• 50 Knees to Elbows,
• 50 Push Press,
• 50 Back Extensions,
• 50 Wall Ball shots (20lb ball),
• 50 Burpees,
• 50 Double Unders.

Elite CrossFitters can pull off this mighty beast in under 20 minutes.

If you are a newcomer to the sport and/or not in great shape, then aim to complete the whole circuit under 45 minutes keep challenging yourself and improving your timing.

12. The Total Body Power Challenge WOD

After a thorough warm-up, perform the following moves as fast as you can.

Make sure to record your time, and try to beat it next time.

• 100 Squats
• 120 Jumping Jacks
• 75 Pushups
• 40 burpees
• 75 Lunge steps

13. The One-Mile Squat WOD

Run 1 mile with 50 squats at each 400-meter mark.

Record your time and try to beat it next time.

14. The Angie WOD

While recording your time, try to perform the following exercises as fast as you can:

• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 squats

15. The Arnie WOD

This might be one of the most challenging WODs out there.

So, please make sure to be careful and perform the exercises with good form the entire time.

Here is how to proceed:

• 21 Turkish get-ups, Right arm
• 50 Swings
• 21 Overhead squats, Left arm50 Swings
• 21 Overhead squats, Right arm
• 50 Swings
• 21 Turkish get-ups, Left arm

16. The Jag 28 WOD

While recording your time, perform the following moves:

• Run 800 meters
• 28 Kettlebell swings,
• 28 Strict Pull-ups
• 28 Kettlebell clean and jerk
• 28 Strict Pull-ups
• Run 800 meters.

Looking for a way to take your breathing while running to the next level? Then it’s time to embrace deep breathing

Also known as belly breathing, deep breathing engages your diaphragm, a powerful muscle, which is a technique that can improve your running performance and stamina.

Most recreational runners are chest breathers, but, but switching to deep breathing can help you improve your oxygen intake and reduce the risk of issues like hyperventilation and side stitches.

In this article, I’ll share with you the full guide to deep breathing while running, highlighting the benefits of the practice and delving into the exact step-by-step system you need to incorporate this powerful technique into your running routine.

Sounds like a good deal?

Let’s get started.

The Fallacy of Chest Breathing

s mentioned earlier, many novice runners often succumb to the trap of shallow breathing, characterized by chest breathing. It’s akin to sipping air through a narrow straw, resulting in inadequate oxygen intake and higher carbon dioxide retention, ultimately leaving you feeling fatigued, lethargic, and breathless.

Chest breathing is akin to opting for a straw when you could have the entire glass! It represents an inefficient method of obtaining the necessary oxygen during your run.

Belly breathing, on the other hand, actively involves your diaphragm, enabling you to draw in more oxygen and expel a greater amount of carbon dioxide. It’s analogous to trading that straw for a revitalizing drink from a tall glass.

The Benefits of Belly Breathing

Before we dive into the “how” of belly breathing, let’s explore the incredible benefits it brings to the table.

Trust me; these perks will make you want to embrace belly breathing in every facet of your life, not just during your workouts.

Enhanced Oxygen Uptake and Utilization

Belly breathing allows you to take deeper breaths, which means more oxygen is inhaled with each breath. This increased oxygen uptake can help you to efficiently fuel your muscles and delay fatigue.

Improved Blood Flow and Circulation

The “European Journal of Applied Physiology” published findings that rhythmic, deep breathing enhances blood flow, particularly to the brain and heart, which is essential for endurance sports like running.

Lowering Blood Pressure

A study published in the “American Journal of Cardiology” found that deep breathing exercises can effectively lower blood pressure. The study revealed that participants who practiced deep abdominal breathing for a few minutes daily experienced significant reductions in blood pressure levels.

Stabilization of Heart Rate

Deep, rhythmic breathing has been shown to stabilize the heart rate, making it more efficient during prolonged physical activity. This can come in handy in distance running, where keeping a steady heart rate is key to endurance.

Reducing Stress

Research in the “Journal of the American College of Cardiology” highlighted that slow, deep breathing reduces the ‘fight-or-flight’ response, which lowers stress levels and positively impacts heart health. This reduction in stress can decrease the risk of stress-related heart conditions.

Enhancing Lung Function

A study in the “Journal of Pulmonary Rehabilitation” reported that diaphragmatic breathing exercises improve lung function. As you can already tell, improved lung function can enhances oxygen intake and efficiency while logging the miles. That’s a good thing if you ask me.

Improving Clarity

While deep breathing can indeed improve emotional well-being, its most direct impact for runners is in stress reduction and mental clarity. The calming effect of belly breathing can help you maintain focus, reduce anxiety, and stay mentally sharp during races or long runs.

Impact on Mental Health

The “Harvard Medical School” has published articles explaining how deep breathing techniques like belly breathing can trigger a relaxation response, leading to improved mental well-being. This is crucial for athletes in managing anxiety and maintaining focus.

Better Core Engagement and Postural Alignment

Engaging the diaphragm fully in belly breathing also means better activation of core muscles. This not only helps in maintaining good posture while running but also contributes to more efficient movement and potentially reduces the risk of injury.

How to Practice Deep Breathing

So, you’re ready to unlock the power of belly breathing, but you’re wondering how to make it work for you?

The answer is simple: practice makes perfect. The more you do it, the better you’ll become. There’s no way around it. So, let’s dive into the process of practice with a classic deep breathing exercise.

Find a Quiet Space: To practice deep breathing, find a quiet and comfortable place where you can focus without distractions.

Get into a Comfortable Position: Sit or lie down in a relaxed position. You can do this before or after your run, as well as during your cool-down or stretching routine.

Place Your Hand on Your Abdomen: Put one hand on your abdomen, just below your ribcage. Place the other hand on your chest.

Inhale Slowly: Breathe in through your nose slowly and deeply. As you inhale, focus on expanding your diaphragm, which is the muscle located just below your lungs. Feel your abdomen rise and push your hand outward while keeping your chest relatively still.

Exhale Slowly: Exhale slowly and completely through your mouth. As you exhale, feel your abdomen fall and your hand move inward.

Focus on Your Breath: Pay attention to your breath as it moves in and out of your body. Try to make your inhales and exhales smooth and even.

Count Your Breaths: You can practice deep breathing by counting your breaths. Inhale for a count of four, hold your breath for a count of four, and then exhale for a count of four. Adjust the count to a pace that feels comfortable for you.

Repeat: Continue deep breathing for a few minutes, allowing your body and mind to relax. You can gradually increase the duration as you become more comfortable with the technique.

Incorporate Deep Breathing into Your Runs: Once you’ve practiced deep breathing in a relaxed setting, try to incorporate it into your runs. Focus on deep, diaphragmatic breaths rather than shallow chest breaths. It may take some practice to make this a natural part of your running technique.

Additional resource – Guide to running lingo

Mastering Belly Breathing in Your Running Regime

Now that you have some insights into deep breathing, let’s explore how you can effectively integrate it into your running regimen. However, it’s important to note that transitioning from practicing belly breathing in a calm environment to applying it during running can be a bit challenging. But fear not, with the right guidance, you can smoothly adopt this technique into your routine.

Start with Low-Intensity Runs

If you’re new to belly breathing, it’s advisable to begin by incorporating it into your low-intensity runs or jogs. This allows you to concentrate on your breathing pattern without the added stress of high exertion. The practice is straightforward – strive to maintain deep, steady belly breaths as you run at a comfortable pace.

Gradual Integration into Higher Intensities

Once you’ve become accustomed to belly breathing during your easy runs, gradually start implementing it into more intense training sessions. Begin with short intervals of high-intensity running, all while focusing on maintaining your proper breathing technique. Afterward, return to a slower pace to catch your breath and reset, if necessary. This gradual approach will help you build the skill and confidence needed to employ deep breathing effectively during more demanding workouts.

Mindful Breathing During Long Runs

When embarking on long-distance runs, it’s crucial to periodically check in with your breathing. Ensure that you are engaging in deep abdominal breathing rather than relying on shallow chest breaths. If you catch yourself predominantly chest breathing, consider slowing down slightly to re-establish your belly breathing rhythm.

Adapting to Different Running Conditions

Keep in mind that various factors can impact your breathing rate, with terrain and temperature being among the most prominent. Be attentive to these variables and be prepared to adjust your pace and breathing accordingly. It’s perfectly acceptable to take walking breaks as needed to stabilize your breathing, especially as you’re mastering this technique.

Breathing Exercises as Part of Warm-Up and Cool-Down

Incorporate belly breathing exercises into your warm-up and cool-down routines. This not only readies your respiratory system for the run but also contributes to a quicker recovery after your run.

Monitoring and Adjusting

Consider using a heart rate monitor or running app to monitor how your breathing patterns affect your performance. With time and practice, you’ll enhance your endurance and running efficiency, ultimately improving your overall running experience.

Listen to Your Body

The most important aspect is to listen to your body. If you feel dizzy, light-headed, or overly fatigued, stop and take a break. It’s important to recognize your current limits and gradually build up your ability to sustain belly breathing throughout your run.

Perfect Your Upper Body Form

Proper upper body form is crucial for efficient deep breathing.

Here’s what you should focus on:

• Maintain an upright posture with a slight forward lean.
• Keep your chest out and your back flat.
• Ensure your shoulders remain relaxed, avoiding any hunching over, even when tackling inclines.

For more on proper running technique, check out the following posts:

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Rhythmic Breathing Running

Rhythmic breathing, also known as locomotor-respiratory coupling or cadence breathing, is a powerful technique to enhance your running performance. It involves synchronizing your breath with your running gait, creating a rhythmic pattern that boosts your efficiency and endurance. Additionally, it’s a valuable method for honing your deep breathing skills, as it places emphasis on synchronized breath. Here’s how to master this technique:

1. Start Slow: Begin practicing rhythmic breathing at a slow pace during your runs. Focus on maintaining the chosen breath-to-step ratio consistently. It may feel challenging initially, but with practice, it will become more natural.
2. Consistency is Key: Like any skill, rhythmic breathing improves with practice. Incorporate it into your training consistently, and over time, it will become second nature.

Further Deep Breathing Exercises

Incorporating the following exercises into your daily routine can significantly impact your running performance. They aid in building lung capacity, enhancing breath control, and reducing stress – all crucial elements for a successful run. Remember, consistency is key, and if you’re new to these techniques or have any health concerns, it’s advisable to seek advice from a professional.

The 4-7-8 Breathing Technique

Crafted by Dr. Andrew Weil, this technique is a runner’s secret weapon for stress relief and focus. Here’s how it works:

• Inhale for 4 seconds, filling your lungs and gathering your focus.
• Hold this breath for 7 seconds, providing a moment of calm before the storm.
• Exhale smoothly for 8 seconds, releasing any tension or anxiety. This technique serves as an excellent ritual for pre-run mental preparation or post-run cooldown.

Roll Breathing

Visualize your breath rolling through your body like a wave, from the depths of your belly to the top of your lungs. This exercise is fantastic for increasing lung capacity, a must-have for long-distance runners. It teaches you to fully utilize your lungs, ensuring that every breath during your run is maximized for efficiency.

Morning Pranayama Practice

Begin your day with Pranayama to supercharge your lungs and sharpen your focus. These ancient breathing techniques from yoga are ideal for runners seeking to enhance their breath control and mental clarity. A regular Pranayama practice can lead to noticeable improvements in your running performance, particularly in how you manage your breath during challenging runs.

Are you on the lookout for a way to add some muscle to your miles? If that’s a yes, then you’ve sprinted into the right corner of the internet!

You see, when it comes to exercise and fitness, I’ve always believed in finding that perfect balance. It’s like cooking – you need the right mix of ingredients to create a masterpiece. Running, my favorite cardiovascular exercise, is like the main course. But to make it a truly delightful meal, you need some side dishes, and that’s where strength training comes in.

Now, let me share a little secret with you. I used to be just a runner, logging mile after mile without a second thought about lifting anything heavier than my morning cereal bowl. But then, one day, I realized something. I realized that if I wanted to take my running to the next level, I needed to strengthen my body, not just my legs.

So, I mustered up the courage, walked into that weight room, and let me tell you, it was intimidating. All those heavy things, grunting people, it felt like a different world. But I didn’t give up. I embraced it.

And you know what? It was one of the best decisions of my life. Strength training not only made me a better runner but also reduced the risk of those pesky injuries that used to plague me.

But enough about me, let’s talk about you. If you’re new to this, if the idea of lifting weights sounds as foreign as a Martian language, don’t worry. I’ve got your back.

In today’s article, I’m going to walk you through the magical relationship between running and strength training, especially if you’re a beginner like I once was. I’ll show you how this combination can take your fitness journey to new heights, and I’ll even throw in a beginner-friendly strength training schedule to get you started.

Sounds like a plan, right? Well, lace up those running shoes and let’s dive in.

The Benefits of Strength Training for Runners

Ever wondered why adding some weightlifting to your running routine can be a game-changer? Let me break it down for you in a nutshell.

• Building Muscle Balance: Think of strength training as fine-tuning your body’s engine. It helps maintain muscle balance, drastically cutting down the risk of those pesky overuse injuries that we runners know all too well.
• Joint Support: Here’s a big win – stronger muscles are like a robust support system for your joints. This is crucial for absorbing the impact of your daily runs.
• Improved Posture and Alignment: Those core-strengthening workouts? They’re practically a makeover for your posture. And good posture isn’t just about looking confident; it’s about running more efficiently and safely.
• Boosted Running Efficiency: Imagine feeling lighter and more powerful with each stride. That’s what strengthening, particularly your lower body muscles, does.
• Mastering Hill Climbs: If hills have been your nemesis, strength training is your secret weapon. It transforms daunting hills into manageable challenges.
• Enhanced Endurance: Picture yourself running, and fatigue is just a word, not a feeling. Strength training helps delay fatigue, empowering you to run longer and stronger.

Running and Strength Training Schedule for Beginners

First things first: identify your goals. Whether it’s fixing muscle imbalances, refining your running form, or steering clear of injuries, there’s a strength training plan that fits your needs.

Here’s the best part: you don’t need to spend endless hours in the gym. Just 20 to 30 minutes of resistance training two to three times a week can significantly enhance your running performance.

I suggest hitting the weights two to three times a week, ensuring you have at least 48 hours of rest between sessions. It’s crucial to allow your muscles and connective tissues ample time to recover and strengthen. Here’s your guide on running after leg day.

Let me outline a sample weekly schedule for you. Remember, though, this is just a starting point. Feel free to tailor it to fit your unique journey:

Sample Weekly Schedule:

• Monday: Strength Training (focus on lower body)
• Tuesday: Easy Run
• Wednesday: Rest or Active Recovery (like yoga or a light walk)
• Thursday: Strength Training (focus on upper body and core)
• Friday: Tempo Run or Interval Training
• Saturday: Long Run
• Sunday: Rest or Active Recovery

Personalization Tips:

• Adjust the intensity and duration of your runs based on your current fitness level.
• Mix up the focus of your strength training sessions each week.
• Listen to your body. If it’s screaming for rest, give it some extra love.

Key Strength Training Exercises for Runners

Now, let’s talk about the good stuff – the exercises that will transform you from a runner to a running powerhouse.

1. Squats (From Basic to Weighted): These babies strengthen your quads, hamstrings, glutes, and core. Start with bodyweight squats, and as you progress, throw in some dumbbells or a barbell for added challenge.
2. Lunges (Forward, Backward, or Walking): These are like a magic potion for your lower body. They target those leg muscles and improve your balance. Start with stationary lunges and then level up to walking lunges.
3. Deadlifts (Kettlebell or Barbell): Deadlifts work wonders for your back, glutes, hamstrings, and core. Start with a light kettlebell to get the form right before you go all-in with a barbell.
4. Planks (Front and Side): Your core’s best friends. Begin with shorter durations and gradually increase as your core strength soars.
5. Glute Bridges (From Bodyweight to Weighted): These are your secret weapon for running power. Start with just your body weight and then add a weight plate or barbell when you’re feeling adventurous.
6. Calf Raises (From Bodyweight to Weighted): Don’t forget those calves. They’re essential for ankle stability. Start with bodyweight and then spice things up with dumbbells.
7. Upper Body Work (Push-Ups, Dumbbell Rows): A strong upper body means better running posture. Adjust the push-up form to your knees if you’re just starting, or go easy on the weights for rows.

Begin with the Warm-up

Before diving into your strength training, let’s talk about the non-negotiable: the warm-up. Think of it like prepping your car on a cold morning – you wouldn’t dream of revving up without letting it idle first.

A solid 10-minute warm-up should be your go-to. Engage in brisk walking, light jogging, and dynamic stretches like inchworms, lunges, and high knees. These activities are crucial for getting your blood flowing and muscles ready for action.

But remember, your routine doesn’t end with the weights clanging. Cooling down is equally important. This is your chance to stretch out and perform mobility drills. It’s not just about winding down; it’s about enhancing flexibility and expediting recovery. Future you will definitely be grateful.

The Importance of Proper Form

Now, onto a crucial part of strength training – maintaining proper form. It’s the foundation upon which all your training rests. Just like a skyscraper needs a solid base to stand tall, your strength training needs proper form to be effective and safe.

When you’re lifting, always prioritize quality over quantity. I understand the urge to lift heavier or push for more reps, but compromising on form is a one-way ticket to injury town.

The mantra here is slow and steady. Engage your core, keep your posture upright, and move with precision. Protect your joints, align your body correctly, and focus on your breathing. It might sound like a lot, but the effort pays off.

No Cheat Reps

I get it, you want to push your limits, squeeze in a few extra reps, but trust me, it’s not worth it. Sacrificing form for a few extra reps can lead to poor technique, injuries, and a waste of your precious time and effort. And who wants that?

Remember, quality trumps quantity every time. Prioritize proper form, and if you have to, lighten the load. This way, you’re truly strengthening your muscles, not just going through the motions.

Run First or Later?

This is a common conundrum: Should you run before lifting, or vice versa? Here’s my perspective – start with strength training, then hit the road. Especially for beginners, focusing on lifting first helps you hone your technique and build strength without being pre-fatigued from running.

Later on, as you build more endurance and strength, feel free to mix it up or even separate your running and lifting days.

Start Simple

For beginners, here’s a straightforward plan: aim for two full-body strength training sessions per week, and space them out. You don’t need a gym full of equipment to start; your own bodyweight is an excellent tool. Focus on the five basic movement patterns: squatting, pushing, pulling, hinging, and core exercises. These foundational movements are the building blocks for a successful strength training journey.

Bodyweight exercises are a fantastic starting point. They’re effective and versatile – and research backs this up. As you grow stronger and more confident, begin to incorporate resistance exercises like deadlifts, glute bridges, lunges, and overhead presses. And don’t worry if these terms sound alien; there’s a wealth of online tutorials and guides to help you along.

Find the Proper Amount of Weight

Navigating the world of weights can be a bit tricky, but here’s a simple rule of thumb: start lighter. If you find yourself relying on momentum rather than muscle power, that’s a clear sign the weight is too heavy. You should feel the burn by the last rep, but not at the cost of proper form.

Remember, different exercises call for different weights. For instance, with chest presses, control is key. If you’re swinging the weights, it’s time to go lighter.

Typical Running and Strength Training Schedule

Alright, now for the nitty-gritty – your running and strength training schedule. Here’s a basic plan to help you make progress and stay injury-free:

• Monday: Interval run
• Tuesday: Strength workout
• Wednesday: Easy run
• Thursday: Strength workout
• Friday: Long run
• Saturday: Strength workout
• Sunday: Rest

The Range of Reps

Reps are more than just numbers; they’re about targeting specific training goals. Here’s a quick guide:

• 2 to 5 reps: This range is all about building dense muscle and raw strength.
• 6 to 12 reps: A sweet spot for developing both muscle size and strength.
• 12 reps and above: Perfect for enhancing muscular endurance.

How to Progress

Once you’ve laid a solid strength foundation, it’s time to level up. Here’s how to keep the momentum going and continue to see gains:

• Up the Weights: As your muscles get stronger, gradually increase the weight. Aiming for a 5-10% boost every one to two weeks is both safe and effective.
• More Reps or Sets: Push your limits by adding more reps or sets to your exercises. This incremental challenge helps in continuous muscle growth.
• Mix Up Your Routine: Keep your workouts exciting by trying new exercises. This not only breaks the monotony but also ensures you’re working different muscle groups.
• Play with Tempo: Experiment with the speed of your exercises. Slowing down, especially during the lowering phase, can intensify the workout.

Don’t Forget to Rest

Never underestimate the power of rest. It’s as crucial as the workout itself. Resistance training creates those tiny muscle tears necessary for growth. However, they need time to heal – that’s where rest comes in, and it’s why you might feel sore post-workout.

Ensure you’re giving your muscles 24 to 48 hours of rest between sessions. After a full-body strength session, take a full day off. Avoid working the same muscle group back-to-back. For example, if you tackle chest exercises on Tuesday, give those muscles a break until at least Thursday.

Consider splitting your strength training routine. One day, focus on upper body exercises; the next session, switch to lower body workouts. This approach allows muscle groups ample recovery time while keeping your training schedule consistent.

Are you tired of muscle cramps sabotaging your runs?

Say no more; you’re in exactly the right spot to find a solution! Let’s face it: there’s hardly anything more frustrating than being hit by a muscle cramp mid-stride. It’s not just a minor nuisance; it’s a full-blown, rhythm-breaking, pain-inducing nightmare that turns a great run into a struggle for survival.

But hey, let’s not dwell on the problem.

Instead, let’s dive into some super effective strategies to keep those pesky leg cramps at bay. Today, I’m going to explain why cramps happen and how you can outsmart them. We’re talking about practical, easy-to-follow tips that will transform your running experience into a smoother, more enjoyable journey.

Sounds like a good deal?

Then, let’s get started.

Leg Muscle Cramps Explained

Muscle cramps can be a real nuisance for runners, and they stem from various causes, including dehydration, muscle fatigue, electrolyte imbalances, and intense training sessions. Additionally, certain medical conditions like nerve damage or peripheral artery disease can trigger these uncomfortable spasms during a run.

So, what exactly is a cramp? Imagine this: it’s an involuntary contraction of your skeletal muscles. Sometimes, this contraction can linger for a while, or it might present as a series of contractions and relaxations within the muscle.

As runners, we’re often more prone to experiencing cramps in specific areas. These include our calves, quadriceps, hamstrings, the arches of our feet, and even along the sides of our bodies. It’s a common issue, but understanding the causes and how to address them can help keep these cramps at bay.

Why Are Cramps a Concern for Runners?

While muscle cramps might not be the kind of overuse injury that typically alarms runners, they’re definitely not to be taken lightly. Here’s a breakdown of why you should pay attention to muscle cramps during your runs:

• Performance Disruption: Cramps can suddenly throw off your running rhythm and pace. These involuntary muscle spasms can significantly slow you down or worse, make you stop mid-run. This can be particularly frustrating if you’re on a strict training regimen.
• Pain and Discomfort: Let’s not underestimate the pain caused by muscle cramps. It can be more than just a minor annoyance; the discomfort can distract you and mess with your mental game, making it hard to focus on your run.
• Increased Fatigue: When cramps strike during a run, they contribute to muscle fatigue. Your muscles have to work harder and tire out more quickly, impacting your endurance and overall performance negatively.
• Risk of Injury: Running with cramped muscles can be a recipe for injury. These muscles are less stable and coordinated, heightening the risk of strains or tears. Continuing to run through a cramp can worsen the situation.
• Longer Recovery Time: Recovering from cramps can eat into your training time, leading to prolonged muscle soreness. This delay can be frustrating, especially for runners keen on maintaining a consistent training schedule.

How to Prevent Leg Muscle Cramps While Running

Let’s dive into the core strategies for preventing muscle cramps, starting with the all-important warm-up and cool-down routines.

Warm Up And Cool Down Properly

A good warm-up is the cornerstone of efficient, pain-free running, and it’s vital for warding off muscle cramps. Here’s a straightforward two-step approach:

• Step One: Begin with a slow, five-minute jog. Focus on taking deep breaths and releasing any tension. This gentle start awakens your muscles and cardiovascular system, gearing them up for the workout ahead.
• Step Two: After your jog, engage in some quick, ballistic stretches. But remember, stretching a cold muscle too intensely can lead to injury. So, ease into it gently – you definitely don’t want to start your run with an injury.

Once you start running, pacing is key. Pushing beyond your fitness level can be a fast track to cramps and other issues. Maintain a steady rhythm and listen to your body – it knows best.

Crossing the finish line isn’t where your routine ends. The cool-down is just as important as the warm-up. Instead of coming to an abrupt halt, gradually slow down to an easy jog and then a peaceful walk. As you do this, focus on deep breathing and letting go of any tension that built up during your run.

Drink Water & Lots Of IT

I cannot emphasize the importance of drinking plenty of water.

When your body is dehydrated, it leads to a reduction in oxygenation, causing the blood flow to your muscles to dwindle like a flickering candle in the wind. This, in turn, sets the stage for muscle spasms, disrupting your running routine.

Here’s how you stay well-hydrated:

Before you head out for a run, drink 4 to 8 ounces of water – like a traveler filling their canteen before venturing into the unknown.

As you log in the miles, keep replenishing your body with 4 to 6 ounces of water every 15 to 20 minutes during your long runs. You should also consider reaching for a sports drink if you tend to sweat profusely and/or are prone to dehydration. This is especially the case during the summertime.

To make sure you drink enough water post-run, weigh yourself before and after each session. For every pound lost, have at least 20 ounces of water.

Replace Electrolytes

Electrolytes play a big role in muscle function and the transmission of muscle impulses. In some cases, whether due to intense training, bad diet choices, or the heat, your electrolyte stores may run on the low. This, in turn, leads to all sorts of problems—muscle cramps are one of them.

One way to keep your electrolyte needs met is to reach for a sports drink. Sports drinks like Nuun and others are rich in the essential electrolytes and carbohydrates to rehydrate your body.

But what if sports drinks are beyond your reach? Then make your own. Craft your own sports drink, a potion of water, and a sprinkle of electrolytes. Bananas are also a great source of potassium and other minerals.

What’s more?

Electrolyte tablets work the best if you want to steer clear of sports drinks and are in it for the long run—both literally and figuratively.

Pacing Right

You’re in the heat of a challenging run, pushing your limits, when suddenly, a muscle cramp strikes out of nowhere, threatening to derail your hard-earned progress. But fear not! With the right pacing strategy, you can outsmart those cramps and unlock your full potential.

Pacing is crucial in running, especially to avoid the onset of muscle cramps. Starting off too quickly can lead to early fatigue and increased cramp risk. The secret to keeping these unwanted guests at bay is finding and maintaining the right pace.

Here’s how you can fine-tune your pacing:

• Use a GPS Watch: A reliable way to track your pace is with a GPS running watch. Set it to your desired pace and let it guide you with real-time feedback.
• Pacing Practice Runs: Regularly practice pacing on your runs. Start at a comfortable speed and gradually build up as your endurance improves.
• Run by Effort: The ‘talk test’ is a great way to gauge your effort. If you can chat comfortably, your pace is probably sustainable. Struggling to speak? Time to ease up a bit.
• Negative Splits: Try to run the second half of your run a tad faster than the first. This ‘negative splitting’ strategy helps conserve energy early on and finish strong.
• Interval Training: Mixing faster and slower intervals in your training can enhance your pacing skills. It’s a great way to get used to different speeds and learn how to control your pace.
• Mindful Breathing: Pay attention to your breathing. Controlled, deep breaths can help regulate your pace and keep muscle tension at bay.
• Visualize Your Pace: Visualization is a powerful tool. Mentally picturing your ideal pace and form can help you maintain a steady rhythm throughout your run.

Listening to Your Body

When it comes to running, listening to your body is non-negotiable. The best defense against muscle cramps and other running-related discomforts is to heed your body’s signals and slow down when things seem off track.

Here are some early signs of muscle cramps to watch out for and crucial steps to take if you notice them during a run:

Early Signs of Muscle Cramps:

1. Muscle Tightness: Be alert to any unusual tightness in your leg muscles. This could be a precursor to a cramp.
2. Twinges or Twitches: Minor muscle twinges or involuntary twitches should be taken as early warnings. They could indicate that your muscles are at risk of cramping.
3. Reduced Range of Motion: A decrease in the range of motion or difficulty in smooth muscle movement can signal an impending cramp.
4. Localized Pain: Any specific pain or discomfort in a muscle group is often a tell-tale sign of a developing cramp.

When to Stop and Rest:

If you encounter any of these signs while running, it’s critical to act fast to prevent the cramp from escalating:

1. Slow Down or Walk: Lower your pace or transition to walking to reduce muscle strain. This can help ease the early signs of tightness.
2. Gentle Stretching: If you’re feeling tightness or twinges, try some slow, controlled stretches for the affected muscle.
3. Hydrate and Refuel: Address dehydration or electrolyte imbalances by hydrating and, if necessary, consuming an electrolyte-rich snack.
4. Massage: A quick massage or using a foam roller can help release muscle tension. If a partner is available, ask them for assistance.
5. Evaluate Your Form: Check if your running form could be causing the issue. Make adjustments to your stride, posture, or foot strike as needed.
6. Rest: If these symptoms persist or worsen, prioritize rest. Ignoring these signs and continuing to run might lead to a more severe cramp or injury.