where to begin with cross training (Read 1044 times)

Hi. So this is my eighth week of running. I am addicted to the running part and am looking forward to a lifetime of running. Here is the hard part. What to do on the days off. I know the answer. Cross train. In my case I need to work on my core. I have never done this. My core is not made of iron rather something a little closer to Jello. So where to start. How many days a week should I do core exercises. What exercise can I do as a biginner. Also I know that I need to do leg strength training to strengthen my quads and knees and you know all the other muscles in the legs. But I need to find exercises I can do at home. Going to a gym is not practical for me. How many times a week? Then I am assuming I should be doing some other cardio cross training? Does walking count? or is it to similar? I really want to become a fit runner. So I really appreciate any guidance you can throw my way. Thanks, Shawn

you could try yoga, it is a full body workout and recommended by many runners. Thats your core and a leg workout. Also biking and swimming are great cross training.

I've never done yoga, but I do pilates at home. It's a full body workout and doesn't take any equipment except for a yoga mat and maybe some little hand-held barbells. Every time I stop doing it for a while, then come back , I swear I can feel the difference in muscle tone within a few weeks. Out of a couple of DVDs I've tried, I like "Pilates Complete for Weight Loss" the best by far -- it has different levels and lengths of workouts, and I find it easy to follow. (No affiliation, etc. etc.) http://www.amazon.com/Pilates-Complete-Interactive-Personal-Trainer/dp/B0000VLKVW/

My only suggestion is to make sure you don't fill in your off days to the point where you aren't recovering. Easy cross training can help recovery, but don't overdo it. Remember, it is when you recover that your body grows stronger. Victor

I'll second this. I was doing the FIRST program where I had a hard long run, hard tempo session, and an interval workout on Tuesday, Thursday, and Saturday. On Monday, Wednesday, Friday, I was doing a hard 45-minute spin class. I survived about 8 weeks before my body said, "That's enough, Amigo." No matter what you decide to do, build into it gradually just like you did with your running. I had tweaked my achilles, so I decided to use a XC ski-type machine instead of a run. Being in good aerobic shape, I hammered hard for an hour. I could barely get out of bed the next couple of days because I had overused muscles that weren't used to working that hard.