Mojo for Running

Sensible Training, Satisfying Results

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • Home
  • Coach Deb
  • Blog
  • Podcasts
    • Mojo for Running Podcast
    • Mojo Podcast Archive
    • Beginner Runner Podcast
    • Beginner Runner Podcast Archives
  • Beginner Runners
  • Contact
  • Coaching Program

8 Great Reasons to Cross-Train

By Debbie Voiles

Cycling is great cross-training for runners.Do you cross-train? If you don’t, you’re missing out. Check out Podcast 108: Cross-Training Basics for more on this topic.

I’ve got eight great reasons why every runner should cross-train:

  1. More fun. Seriously, cross training adds variety. Consider that any exercise beside running could be considered cross training. How about roller-blading, swimming, stand up paddle boarding, cycling, soccer, elliptical? Yes! You get the idea. Running is great. It’s our favorite sport, but variety is the spice of life, and spending some time doing other forms of exercise is a nice change even for me.
  2. Other forms of exercise strengthen different muscles while giving running muscles more rest. Exercises such as running and biking, because they’re not load bearing, provide an opportunity for more aerobic conditioning with much less risk of injury. In this way they allow you to increase your training and improve your running fitness.
  3. Builds different functional movement patterns; some, such as cycling (or spinning), will have a great impact on improving your running form. For this reason, I recommend biking to all runners.
  4. Enables you to work around less than optimal weather conditions. Swimming and biking, for example, are more bearable in summer’s hottest months. And training on an elliptical or working out at the gym is possible even in the worst weather.
  5. Creates opportunities for family involvement. Cross training can include the whole family. Vigorous hikes can be a family adventure. Snorkeling, especially with fins, is an excellent leg workout. Those fins help improve flexibility in your ankles. If you have kids, then they probably have jump ropes. Get in the habit of jumping rope with them every day. We used to have competitions to see who could jump the most times without missing. And how about hoola hoops? Do you remember those? Did you know there are adult hula hoops, now? Yep. They’re bigger around. You can actually make them out of tubing that you buy at the home improvement store. I used to have a dozen of them, and I’d have my runners hula hoop for one minute between running repetitions. If you have kids of elementary age, they will love the hoops or jumping rope. Biking, too, can be a family activity. Look at cross training as a way to sneak in more exercise time while also being with the family.
  6. Some forms of exercise will greatly improve your power, and greater power means less ground time with each running step. I’m talking about plyometric exercises. These are jumping exercises. Depending on your current fitness level, you may need to start with just hopping across a room before moving to hopping up on a box. Then move up to box jumps. Start with a small, low box, and build up to a higher box later. This is intense and inappropriate for anyone who is not already fit, but it will have a great impact on your running if you are up to it. Take it slow and easy and don’t overdo, though. Most gyms will have different sizes of boxes for this purpose.
  7. Buy yourself an agility ladder agility ladder style=. These look like a rope ladder, except instead of ropes they’re made of heavy duty nylon straps. You can buy these online for around $20. You don’t climb them. You stretch them out on the ground and run through them stepping in and out of each section in different patterns. This is harder than it sounds and will really get your heart rate up. These have been used by running coaches as part of running workouts for years. Greater agility will certainly improve your running form, help to prevent injuries, and reduce ground contact time when you run, resulting in faster running. Every agility ladder will come with suggestions of different agility exercises, plus you can find plenty of You Tube videos with examples, but you don’t even have to buy an agility ladder. It’s easy to actually draw an agility ladder on the driveway with chalk. This is another activity that the kids will love doing right alongside of you. Be prepared, though. They may be much better at it.
  8. Reduces injuries by strengthening muscles in ways they’re not strengthened by running, creating better balance of strength. Muscle imbalances are a major contributor to injuries. So, a wide variety of other exercises will be a hedge against this problem by not only strengthening other muscles, but also using them through a greater range of motion.

Now, if you’re still not convinced to get out there and cross-train, here is one more reason that’s bigger than any of those above:

If you’ve been running long, then you’ve probably already done most of the things people do to get faster – which is what most people want to do. Why not do a little less running and a little more cross-training? You might be surprised with a shiny new PR in your next race.

Filed Under: cross training, Training Tagged With: agility ladder, cross training, cross-train, greater agility, muscle imbalances, plyometric exercises, running and biking, running form, running muscles, strengthening muscles

MFR 108: Cross-Training Basics

By Debbie Voiles

Mojo for Running Episode 108Related article: 8 Reasons to Cross-Train

Do you cross-train? And if you do, do you have a plan? Do you think about how each type of cross training impacts your running? Do you think of any exercise other than running as cross-training? [Read more…]

Play

Podcast (mfr): Play in new window | Download

Subscribe: Apple Podcasts | Google Podcasts | Spotify | RSS

Filed Under: cross training, mfr-podcast Tagged With: benefits of cross-training for runners, cross training, cross training for runners

Hiking as Cross Training for Beginner Runners – BRV 20

By Debbie Voiles

Beginner Runner Village PodcastVeteran runners can choose from a variety of different forms of cross training, but new runners will need to be quite careful about cross training because if they are not already physically fit, the cross training may sap their energy and tire the muscles they should be saving for their running days. Enter hiking. Hiking is the perfect form of cross training for someone just embarking on a running career, and this episode explains why it is ideal. Hopefully, it will motivate you to get out there and start hiking to help you attain better running fitness.

Play

Podcast (brv): Play in new window | Download

Subscribe: Apple Podcasts | Google Podcasts | RSS

Filed Under: Beginner Runners, brv-podcast, cross training Tagged With: cross training, new runners, running career, running days, running podcast

Spinning for Runners: Recommended

By Debbie Voiles

I’m going to guess that most of my readers have, at some point, taken a spinning class. If not, you might want to Deb spinning consider doing so, and the sooner the better. As a coach, I love spinning for runners, but I didn’t always love it.

I’ll give you an overview; then, I’ll tell you about my inauspicious early spinning days. Don’t laugh! Finally, I’ll explain the benefits of spinning for every runner. Oh, and I’ll even go over gear and spinning class etiquette.

First, you should not think of ‘spinning’ as biking because, while both provide excellent cross training, the two are vastly different.

Spinning, as you probably already know, is performed on specially designed spinning bikes, indoors, usually in a group, with music, and led by a motivational and, hopefully, certified instructor, who chooses music specifically selected for that day’s class. This is a general description, and I am referring to classes that are offered along with a gym membership or at a local Y. There are spinning franchises that may have a different arrangement, but the huge benefits for runners would generally be about the same.

Classes normally last 45 minutes to an hour, but at some gyms hard-core spinners may take two or even three classes back to back. Yeah, three, and no, I’m not kidding.

Oh, one more thing, a spinning class is normally quite intense. So, if you’re comparing it to a leisurely bike ride around the neighborhood, think again. It’s more like a strenuous, high-speed 20 to 25-mile ride on varying terrain.

When I first tried it, many years ago, it didn’t go well. At the time, my husband and I frequently rode our mountain bikes for two hours or more on off road trails. We thought we were working hard. It seemed like it, and my significant hamstrings and quads were impressive proof; so, when Wendy and I joined a spinning class at the gym, I was confident it would be a breeze. Ha! I lasted about ten minutes and never felt like I got the hang of it.

“I recall my feet flying off the pedals and my pride dashing out the door only moments before my physical self made a sheepish exit.”

Three years later – yes, it took me that long to get over the injury to my pride – after hearing many people drop the spinning word, I decided to try again. The experience was a little better, but when the instructor asked us to stand and pedal while hovering several inches above the seat, for a prolonged period, I knew I couldn’t last, and after thirty minutes, I ducked out again, my pride, once again, sorely wounded.spinning for runners

Now, keep in mind I’m no wimp. Back then I wasn’t running as much as I have in the last few years, but I was running 30 miles a week and frequently competing in half marathons. I was also swimming regularly. Most people would think I was in excellent condition, and I did, too, but obviously, there was room for improvement. 

That experience taught me that despite the running and racing I was doing, my leg muscles could be much stronger. I think most runners assume they don’t need to strength train their lower body because those muscles get adequate training while running. That is far from the case.

Helpful hint:  A year later, determined, I signed up for a beginning spinning class, which turned out to be a great idea. Also, by this time, my friends had pointed out that just because the instructor says to increase the resistance, which is accomplished by turning a knob on the bike, doesn’t mean you have to do it. You are in control, and you can turn it as much or as little as you want. Duh! Why didn’t I think of that?The circular motion of spinning for runners will reinforce good running form. So simple!

Since then, I’ve heard many spin instructors explain as much. After all, they really do want all members of their class to succeed and return next time. They know people may need to take a few classes before they can keep up.

Another tip: This time I spent a few minutes with the instructor before class. First, she showed me how to determine the correct seat and handlebar adjustment, which is critical; then she explained the three hand positions she would refer to during class. This provided me with some confidence. Of course, it also helped that the class was less intense because it was a beginner class.

I survived, and that was the first of many, many weekly spinning classes. In fact, our Y had a Tour de Y challenge during the Tour de France, which required participants to take two spinning classes a week. I did, and discovered an amazing result: Spinning is g-r-e-a-t cross training for running. There are many reasons why I recommend spinning for runners.

Benefits of Spinning for Runners

  • It builds strength. Spinning is an intense leg exercise that utilizes virtually every leg muscle, at least if you do it correctly. You’ll know that, because you’ll feel it by the end of the class and even more the next day. A good instructor will remind you to use your muscles to push the pedal down, then toward the back and then to pull it up and pull it forward. In other words, you should be moving your foot in a rotation, working all the way around the circle. In order to do this, though, you must be clipped in or use what are called cages, which are metal frames, attached to pedals, into which you place your foot.
  • Spinning moves the legs in a completely natural circular motion, and although it is intense, there is no pounding as there is in running. A good instructor will have participants standing some of the time, spinning with lower resistance part of the time, and spinning with higher resistance at other times, also known as pushing a high gear, providing a very complete workout.Dollarphotoclub_46407148x_opt
  • Spinning mimics the desired movement of the legs when running. You always want to think of your legs as moving in a circular pattern while running, and spinning reinforces that.
  • Helps prevent running injuries by strengthening the weaker muscles, thereby helping to prevent/correct muscle imbalance, which is a common cause of running injuries.
  • It’s an intense cardio workout, easily as intense as speed work. Most people will leave class, dripping. If that grosses you out, don’t go.
  • The high cadence – 90 rpm or higher most of the time – is a great way to increase leg turnover for running. For many runners, increasing turnover is the single best way to improve race times. If you haven’t listened to my podcast about cadence, you can listen to it here.
  • It’s an ideal workout when the weather prohibits outdoor training.
  • You can count on the instructor to motivate the group; every instructor is different, so visit several classes. You’re bound to find an instructor you particularly like.
  • You will get to know the other people in the class; that always makes it more fun.
  • You can take the class with friends who run or bike faster or slower than you, but you’ll all stay together when you’re on stationary bikes. Hehe!
  • It’s a great way to burn a lot of calories in a short time; of course, running does this, too.
  • Because you are in a class, you are less likely to back off; this is good, for the most part, but as always, if you are not feeling up to par, it’s important to listen to your body and back off. And if you ran hard the day before, it may not be a good idea. It’s okay to do it after a hard running day, sometimes, but you wouldn’t want to do that every week because that would cut into your recovery. It would be better to do it on the same day as your hard run, which, granted, will be harder, but then your body gets to really rest and recover the next day. You’ve got to let it recover, or you’re asking for trouble.

A Word About Gear

If you have biking shoes to clip into the pedals, wear them. Spinning bikes have caged pedals on one side, but they are made so that if you have clips, you can clip in on the other side of the pedal. This is preferable because it makes you more efficient, and it’s easier to rotate your foot deliberately, in a circular fashion, thus utilizing more muscle groups. If you don’t have biking shoes, then just be sure to tighten the clips.

Tuck the laces in your shoes to keep them from getting caught anywhere on the bike.

Always bring a full water bottle. All spinning bikes are setup to accommodate this, and you will drink the whole bottle during class.

Always bring a towel if your gym doesn’t supply them. You’ll need at least one. Did I mention that spinning is intense?

If you have bike shorts, wear them. Those seats are not comfortable. I’ve seen some people bring cushy seat covers; that’s an option. If you don’t have bike shorts, at least try to find some stretchy shorts that fit close to the leg. They will help you slide on the seat and facilitate getting into and out of the saddle.

Spinning Etiquette

A few things to remember that will make your experience better, and equally important, will make the experience better for other class participants.

  • It’s polite to arrive a few minutes before class to make sure you have time to get your bike adjusted.
  • Try to arrive 20 minutes early if it is your first time, and inform the instructor that it is your first class.
  • Turn your phone off.
  • If you have children in the building, ask them not to interrupt the class.
  • Bring water. Even if you think you don’t need it, others will feel stressed if they see that you don’t have water.
  • Bring a towel and use it rather than dripping all over the floor.
  • Wipe down your bike after class. Most gyms provide sanitary wipes for this purpose.
  • Try to resist having conversations with others during class.
  • Do not leave early, as this is disruptive. If it can’t be avoided, explain to the instructor ahead of time, choose a bike in the back of the room, and remember to wipe down the bike.
  • Follow along. If you just want to sit and spin, do it some other time or on a stationary bike that is not in a spin class.
  • People sometimes get attached to particular bikes. The standard rule is first come, first served. If you get to class, and someone is on the bike you like, just choose another bike. I’ve seen some ugliness when a ‘regular’ arrives and discovers someone else on ‘her’ bike. Really?
  • Do not ask the instructor not to turn on the fans. If you don’t want the fan, don’t get a bike close to it. Most people love the fans as it gets quite hot in a spinning class. I’ve seen some ugliness here, too. I suspect these are the same people who yell at the coaches of their kids’ little league team.

To recap:  Spinning will help with your running form, help to strengthen other muscles that may be weak, provide a great cardio workout without any pounding, improve your running cadence, and add variety to your training.

I am so glad to have finally become successful at this excellent activity.

I recommend spinning for runners of all levels. It’s one of the best forms of cross training for runners.

Click To Tweet

 

Filed Under: cross training, Training Tagged With: cross training, intense cardio, prevent runnig injuries, spinning etiquette, spinning for runners

MFR 61: Three Runners Try a Tri

By Debbie Voiles

Three Runners Enter Their First TriathlonWith more and more sprint triathlon opportunities, many runners are deciding that the event might just be doable, and they are considering training for their first triathlon. [Read more…]

Play

Podcast (mfr): Play in new window | Download

Subscribe: Apple Podcasts | Google Podcasts | Spotify | RSS

Filed Under: mfr-podcast Tagged With: cross training, sprint triathlons, swimming and biking skills

Become a Patron!

What People Are Saying

Michele Eley testimonial“I thank you so much for the knowledge ... and for the inspiration and confidence you have given me.”

- Michele Eley, UK

Michael-Mills_opt“I love your podcasts and have listened to them all and I'm going back and listening to them again; they are that good!”

- Mike Mills, Australia

RRCA

Let's Keep in Touch! You will receive an occasional newsletter.

* indicates required

Copyright © 2021 Debbie Voiles. All rights reserved.