If you follow a Runcoach training program, chances are you have seen the term "cross training". 

So what exactly does it mean? 

Cross-training means a type of exercise that you can substitute for running. We include things like cycling, swimming, and strength training in this category. 

The purpose of cross training is to improves your aerobic fitness without the impact of running.  This is why most people consider cross-training to also be an injury prevention tactic during training. Below I will list some of my favorite cross-training exercises. I recommend taking at least one cross training day each week to prevent injuries, allow your body and mind to rejuvenate, & become a well-rounded athlete. 

#1-Elliptical
These are easy to find at any gym. Wipe off the handles before use and get pedaling.  Remember to maintain good posture and not place a lot of stress on your lower back. You should feel nice and tall, while moving the legs and arms in synchronization. 

Workout:
Elliptical 20 - 30 minutes total 
To challenge yourself, add in one minute of hard effort every 5 minutes. 

**Extra challenge: Set the resistance on the machine to a higher number for 30 seconds, pedal hard. Reduce the resistance for 5:00. Repeat. 







#2-Get in the Pool
The water is a great ally for us runners. If you can find a pool, maximize it for more than just a dip to freshen up. The two best methods to use the pool is to either aqua jog (pool run) or swim.  

Workout:
Aqua jog/ swim 30 - 40 minutes total. When aqua jogging it might be helpful to have a flotation belt. 
To challenge yourself, add in 2 minutes of hard effort every 8 minutes. 

**Extra challenge: Simulate a fartlek in water. After a 5-minute warmup aqua jog, or leisure swim, perform 1 minute hard/ 1 minute easy, 2 minutes hard/ 2 minutes easy in rotation 30 - 40 minutes. The "hard" and "easy" are all effort based. Whatever feels tough and relaxed to you on the given day. 


#3-Full Body Workout
Running is an extremely liner sport. This means we always move in one direction, often neglecting many muscle groups. Those neglected muscles need attention too. Especially your core. 

Workout:
15 – 20 minute full body workout. 
To challenge yourself, add in a 5 - 8lb weight. 

Checkout Coach Tom’s favorite full body workout.


Other Ideas: 
-Jump rope 
-Cross fit
-Pilates/ Yoga class
-Rowing machine
-Spin bike 
-Heavy weight lifting session
-TRX or HIIT Session

Races as we knew them are indefinitely put on hold. So what now? 
Well there's actually many others way to challenge your self and stay fit. Case &  point, run a marathon in 25 hours.

Runcoach athlete Aimee shares her motivations behind this unique quaratine challenge! We're sweating just reading about it!


1)What are your reactions to the COVID19 pandemic?

COVID 19 has been and will continue to be an extraordinarily difficult experience for many in our nation and around the world. Many of my close friends are on the frontlines in healthcare and I am so grateful for their sacrifices. They make it possible for me to do something fun, like run a marathon in 25 hours. 

2)How do you stay motivated to continue to be active?

I live in Florida with two young boys so inactivity has not really been a choice! I am surrounded by great weather and lots of energy! We have been doing lots of running, biking, swimming and kayaking through the quarantine which has been such a blessing. However, the biggest motivator  for me is that I truly believe in the mental and emotional benefits of exercise in addition to the physical effects. So even on days that I do not feel motivated or excited about exercising, I remind myself of the reason I stay active: to practice self care. Not only for myself but also to hopefully be an example to my kids and students. 

3)Tell us a bit about the quarantine challenge and how you completed it?

I completed the “Marathon in 25 Hours” Quarantine Challenge. My training partner Mellissa found the challenge on Instagram and we decided to try it! The challenge began on Saturday at 12:00 noon. The plan was to run two miles on even hours (12:00, 2:00, 4:00 …)  and on odd hours we would run one mile until we reached 18 miles on Saturday. Towards the end of the evening Saturday I was losing motivation so I modified the plan and ran 3 miles at 7:00pm and 4 miles at 8:00pm to reach 18. On Sunday, we began running 1 mile on the hour every hour at 6:00am. We completed 8.2 miles to finish the full 26.2 in 25 hours! 

Admittedly, when I first saw the challenge, it did not seem intimidating. We had just completed the Dopey Challenge in January which consisted of 48.6 miles in 4 days (5k, 10k, half marathon, full marathon). Then I completed another full marathon in February. So this seemed doable. However, I grossly underestimated the effect stopping and starting would have on my body and mind. The first several rounds were great but eventually my legs started tightening in between runs. It was difficult to get them moving again! It was also challenging to find motivation to get up and start the next round as the day continued. This is why I modified the plan and increased my milage towards the end of the day. I knew eventually I would succeed in talking myself out of getting off the couch so I just got to 18 as fast as I could! Sunday was a little bit easier as it was just a mile per hour. But with 6 miles left, I found myself fatigued. I reached out to a friend of mine and she encouraged me to dedicate each mile to someone in my life and focus on them rather than myself. That was hugely beneficial in helping me finish out the last 6 hours. 

An additional component of the challenge that I did not anticipate was fueling properly. In retrospect, I should’ve had a better plan of what I was going to eat and when to eat it. Spreading the miles out over so many hours but running every hour made it difficult to eat enough calories throughout the 25 hours. 

One fun thing about this challenge was that I was able to run at a pace much faster than my traditional marathon pace. I completed this marathon 40 minutes faster than my PR!

4)How did you find Runcoach?

I am new-ish to running. I started running two years ago because of a deal I made with one of my students (I am a college professor). My first goal was to complete a half marathon which I thought was certainly impossible. I have never been a runner, much less a long distance runner. Once I completed the first half marathon, I fell in love with running. It has truly made me a better mom, wife, professor, friend etc. I then set a goal to complete a full marathon. I have now completed 2 ( 3 if you count the challenge) marathons, 5 half marathons, 2 10Ks and several 5k’s in a little less than 2 years. I had proven to myself that I can, in fact, finish. So I set a new goal to improve my time and become a stronger runner.  I felt overwhelmed trying to plan my speed workouts, tempo runs and guess my goal paces so I started looking into finding a running coach and that search lead me to the runcoach app. It was such a relief to find the app! I have been using the app for a little over a month and my speed has already increased significantly and I feel much stronger during my long runs! I plan to run a marathon in November and cannot wait to see the progress I have made with the help of the app and coaches. 

5)What’s your advice to folks struggling with motivation due to race cancellation?

My advice is to remember why you are running. Races are certainly one of the best and most exciting parts of running. However, the health and wellness benefits are undeniable and more impactful than medals and race shirts (which are admittedly awesome and the only things I collect!) 

This month in Ask the Practitioner, we inquired about high hamstring tendinopathy with Renee Songer, Clinical Director of Agile Physical Therapy. 

Read on to find out more about one of the most common injury problems among runners.


Coach:  What is high hamstring tendinopathy? 

RS: Tendons connect muscle to bone. Tendinopathy is a degenerative condition of the tendon structure. High hamstring tendinopathy is a degeneration of the hamstring tendon at it's insertion near the buttock region.


Coach: What are the primary symptoms of this injury?

RS: Primary symptoms include local pain at the top of the hamstring. Often these injuries can be painful to the touch, painful with stretching and painful with forceful muscle contraction.

While running you may feel the pain as you are pushing off the back foot or as the leg is swinging forward.

A quick test is a Reverse Plank (see picture). Pain or weakness compared to your non-injured leg indicates possible problems with hamstring tendon.

RS: If you see bruising in the hamstring it is best to get in to see your physical therapist or physician to assess the severity of the damage.

If you feel pain in this area acutely, it is often best to rest and ice for the first 24 hours. If pain allows, gently stretch the area and working on a foam roll or massage can help. Slowly return to activity over the next week avoiding activities that cause pain. If pain persists beyond a week see your physical therapist or physician to assess the problem.

To prevent high hamstring tendonopathy make sure your glute muscles are strong through a full range of motion. Often we tend to avoid the last 20 degrees of hip extension (straightening) with exercise but we need it to be strong for running. Bowing, single leg bridge, and single leg curtsy squats are excellent exercises to maintain adequate glute strength for running.

Curtsy Video Version I

Curtsy Video Version II

This is Coach Tom’s favorite routine which will target many of the running muscles and also areas of weakness. It takes just 20 minutes and it will develop your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.) We recommend that you do 8-10 reps, 2 times per week. If any of the exercises are too challenging at first, please shorten the duration. Over time, you will get stronger and be able to increase the duration.

Left and Right Side Planks - Targets the lateral abs

Hamstring Bridge - Targets the hamstrings (back of the thighs) and gluteus maximus (buttocks)

Cobra - Abdominal Stretch

Close Hand Push Ups - Also known as Narrow Grip Push Ups

Glute Stretch - Stretches the buttocks muscles

Single Leg Squat - Challenges balance, quadriceps (front of thighs), hamstrings (back of thighs), and glutes (buttocks muscles)

Quad Stretch - Stretches the front of the thighs

Partner Punishment - Targets abdominal muscles

Pointers - Core Body Stabilization

Hamstring Stretch - 3 different stretches that target the back of the thighs

Pretzel Stretch - Stretches the muscles of the back

Calf Stretch - Stretches the calves (back of lower leg) and achilles (back of feet)

Leg Swings - 3 different exercises that target the core muslces and stretch the pelvis, hips, and hamstrings

Foam Roller - "Self Massaging" routine