If you are a runner...

[Anonymous]

...what do you do for cross-training, if anything?

I started running a couple of months ago. My current routine involves running 2 miles x 3 times a week plus a Pilates session once a week. I would like to gradually increase the distance and possibly run a 10k next summer. Any recommendations on what else I should be doing to avoid injury? (I was thinking of some cross-training and possibly strength-training. But working full-time and long hours, I need to prioritize). TIA.

[Anonymous]

I use a 20 minute Insanity video for strength, and will walk on my treadmill at 15% incline. Works great for me and the high intensity walking complements the running well.

[Anonymous]

You should do strength training directly after your run or spend two days on it. I can get in two miles and a full arm/an/back/shoulder workout all within an hour. Legs should be done on a separate day.

[Anonymous]

How many times per week do you want to (or can you) work out?

I usually run 3x week, lift at least twice (sometimes following a run), and do the elliptical or spin bike other days.

[Anonymous]

Core work is the best thing for runners.

[Anonymous]

Longtime runner here. I work out daily. I alternate run days (M/W/F/Su/T/Th/Sa, etc.) and on the off day from running, I usually do 20-30 minutes of weight lifting (upper and lower body + abs) and 30 minutes of low-impact cardio like the arc trainer. I also mix in 2 yoga classes each week.

If I'm doing a lot of miles on my weekend long run, I might skip the lower body lifting or go easy.

[Anonymous]

You should definitely do something else other than run, you will notice a big improvement both in your general fitness level and in your run. I think you'll also decrease your risk of running injuries. I usually run 3 times a week (sometimes 4 if I'm training for a race), and do weight training 2 x a week. On one or two of the other days I'll do a spin class or a bootcamp. Last summer I was training for a tri and added swimming. If I were you, knowing what I know now after running for a long, long time, I'd up your mileage. If you can do 2 miles you can easily do 3 and you might even feel better at 3 than you do at 2.

[Anonymous]

I run four to five days a week, mostly low mileage for three runs with a long run one weekend day. I almost always also go to the gym, Monday through friday for light weight training and do an elliptical or stationary bike work out. I found that my runs were much easier on my body after I added strength training into the mix. Try to do lower body one day a week. Also agree that you can up to 3 miles on your runs.

[Anonymous]

I go to yoga class once a week and a martial arts class twice a week and run 3-4 days per week.

[Anonymous]

Another strength trainer here. Run 4x week and strength train (with substantial core work) 2x a week. That said my neighbor who is closer to fifty swears by yoga.

[Anonymous]

I run/jog every other day, so 3-4x a week. Twice a week, I'll do something like the elliptical, but with resistance intervals - a minute of hard resistance, like level 12/13, and then 2 minutes of comfortable resistance - at level 6-7 or something. I'll alternate between levels for about 20 minutes. Maybe do some rowing, or walking uphill on the treadmill. Sometimes stair climbing.

[Anonymous]

I'm similar - started jogging/running two months ago, and have just gotten to the point where I can run two miles. I hate exercising in doors and can't afford the time and money for a gym, so my trail runs are perfect. Any suggestions on strength training on my off running days that can be done at home without buying equipment?

[Anonymous]

Anonymous wrote:I'm similar - started jogging/running two months ago, and have just gotten to the point where I can run two miles. I hate exercising in doors and can't afford the time and money for a gym, so my trail runs are perfect. Any suggestions on strength training on my off running days that can be done at home without buying equipment?

You can always do body weight exercises (push ups, squats, chair dips, crunches) but true strength gains will require weights. If anything i would get resistance bands or invest in one adjustable weights. Regardless, you should be doing body weight if nothing else.

[Anonymous]

Anonymous wrote:I'm similar - started jogging/running two months ago, and have just gotten to the point where I can run two miles. I hate exercising in doors and can't afford the time and money for a gym, so my trail runs are perfect. Any suggestions on strength training on my off running days that can be done at home without buying equipment?

Yoga or another body weight exercise will increase your strength.

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