When you have no Friday classes but still wake up naturally at 6 am and do a 70 minute pool workout…
12 lap warm-up (lap = down and back)
4 x [6 laps hard/steady, 2 laps easy]
6 x [sprint down, easy back]
2 laps easy
5 x [submarine* down, easy back]
13 lap cool down
Total: 70 laps (3500 meters)
*submarine means swim under the water for as long as you can without taking a breath. If you can make it all the way down, congrats– you are my idol! This part of the workout made me breathe so hard, I thought my heart was going to come out of my chest.
The workout took about 70 minutes, and then I sat in the sauna and stretched for a bit. Afterwards, I ate my pre-packed breakfast (chocolate banana overnight oats with plain nonfat Greek yogurt and peanut butter) before heading to the training room to do STIM and ice. My feet are feeling a lot better while walking around, but it’s important not to push the impact too much too soon! Now I’m chilling in my favorite campus coffee shop, drinking coffee with almond milk and blogging instead of reading my accounting textbook 😉
Anyway, I thought I’d talk about some benefits of cross training! When you’re injured, or fighting off little setbacks, there’s no excuse to not put in the work even if you can’t run. (On the other hand, if you’re sick or have a serious injury, it’s absolutely okay to take some time off and give your body the rest it needs).
My go-to forms of cross training include the stationary bike, aqua jogging (don’t use the belt!), and swimming. Our coach doesn’t love the elliptical, so we tend not to use it.
A few benefits of cross training:
- Reduces impact on your feet/joints. If you’re in the middle of a high-intensity training block and your feet are screaming at you to quit pounding out 10 miles on the sidewalks every day (hey, relatable!), getting in the pool or on the bike can help you get in some volume in without risking injury. It puts less stress on the weaker or more vulnerable parts of your body that are worn down by the constant pounding from running.
- Increases endurance, efficiency, and power. As I said, some parts of this morning’s pool workout made me breathe harder than track workouts! Good cross training form in the pool and on the bike also leads to greater efficiency by strengthening knee drive, arm swing, etc.
- Prevents burnout. I’ll be the first to admit it– there are some days where I wake up and dread the day’s run. “I don’t want to, I don’t want to, I hate running.” Even if you are the world’s biggest lover of running, you’re not going to have a positive attitude every day. However, throwing in a few cross training sessions can refresh your mind and body and keep your love for running going strong. You look forward to something different, and you also end up looking forward to the next run because you had a day away from it!
Those are the biggest benefits for me. There are myriad others, but I don’t want to make this post into a novel, so I hope the few that I mentioned will be helpful!