Your Move: Do high-intensity interval training (HIIT) once or twice a week. Speedwork (e.g., interval training) is particularly important, as studies show that it can improve not only speed, power output, and VO2max, but also overall endurance. Your strength workouts can either replace existing cardio workouts (if you typically train five or more days per week), be performed between cardio workouts (if you train three or fewer days per week), or be performed back-to-back with cardio workouts, as they are in 30-Day Breakaway with Super Trainer Idalis Velazquez that combines strength training and running to help you crush a 5K in just four weeks.Īt its most basic level, endurance training is simple: Throw on a pair of running shoes, hop on a bike, or jump in a pool and start logging miles or laps.īut if “steady state” training is all you do, you’re not optimizing your results. ![]() Beachbody on Demand offers plenty of options, which you can find in programs such as LIIFT4, 6 Weeks of The Work, Body Beast, The Master’s Hammer and Chisel, P90X, 80 Day Obsession, and 645. Your move: Perform at least one (and ideally two) total-body strength workouts a week. Indeed, one meta-analysis in the British Journal of Sports Medicine found that strength training can cut overuse injuries by almost 50 percent. Not only can it boost speed, movement economy, and power output in runners, but it can also increase time to exhaustion and injury resistance. You have to be strategic in how you integrate it into your current program so that it fast tracks your progress instead of shortchanging it.įollow these four tips to start cross-training like a pro.Įndurance athletes often have an aversion to lifting weights, but science has yet to come up with a reason why they shouldn’t do it. If you’re a runner, you might “run the rack” at the gym instead logging miles on the road, or swap one of your weekly terra firma sweat sessions for some laps in the pool.Īnd if you’re a weightlifter, you might occasionally trade iron for asphalt.īut cross-training effectively requires more than just sporadically dipping your toes in another sport’s pool. If you spend most of your time on a bike, cross-training might translate into jumping on a rowing machine or hitting a running trail once or twice a week. ![]() Think of it this way: Your main training focus (e.g., running, cycling, swimming, weightlifting) provides your athletic foundation and key skillset (e.g., strength, explosive power, cardiovascular and muscular endurance, etc.) while cross-training layers on additional skills, shores up weaknesses, bolsters strengths, and reduces overall injury risk. ![]() The classic definition of cross-training is engaging in a sport or activity other than your primary one with the goal of improving athletic performance and longevity.
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