cross training

In a previous post I mentioned "cross training." Essentially, that is when you do different types of athletic activity in addition to your main one, which for me would be running. 

The purpose of cross training is to maintain and strengthen the muscles that are not used directly in the running activity, and also can prevent injuries by correcting muscle imbalances. Cross training also works the muscles you do use frequently in a different way. Improving overall muscle strength means that athletes are able to continue to improve in their specific sports as well as avoid potential damage.If an injury occurs during running then sometimes it's best to wait for a bit before getting back into the activity. During that time you don't want to lose muscle strength and endurance and cross training is useful for that type of thing as well. 

Running as an activity may have a lot of benefits but some other parts of your body may be neglected if you focus just on one thing. Hence how cross training is beneficial.

Cross training basics for runners

• Use some workouts or activities that in terms of muscles used are related to running. They should also be  in the  aerobic exercise category. Options include elliptical trainers, biking, stationary bikes or swimming. Even activities like walking (done for longer periods of time) may build endurance. Also include exercise that uses muscles that running may not involve as much; mainly the upper body. Having other workouts that you do in addition to running is good for this. (I like to use Nike Training Club, which is a workout app, in order to maintain more of an overall fitness.)
• When cross-training keep your heart rate at or above 70 percent of your maximum heart rate (220 minus your age) most of the time. This basically means hard work and lots of sweat - cross training isn't intended to be easier!
• Combine cross-training and running to maximize your fitness with lower actual mileage. You can use the other activities you do as part of your weekly activity in order to not overdo it and burn yourself out.
• It's also reccomended to include higher impact activities in cross training because running is a high-impact as well. Don't let your body get too used to doing lighter things because then when you run it won't be prepared for the higher stress of that exercise.

Should you want more information about cross training and running, feel free to check out the links below.
Information sources:
http://www.runnersworld.com/tag/cross-training
http://www.active.com/cycling/articles/the-best-cross-training-for-runners
http://runnersconnect.net/cross-training-for-runners/
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1566

how Nike+ Running works

Here is a basic introduction to how Nike+ running works
and how it's been useful in my project {mostly keeping
track of and organizing progress} and basic features.

With the running app you can set up a program for
a set number of weeks and it comes up with a
standardized program based on your level
(intermediate) and goal distance. Unfortunately, I quickly
learned you can't adjust things like run frequency. Although I began
with the half marathon Passion Project program, I don't exactly
 follow the schedule because I can't run five days a week. But it does
give me a good idea of how much I ought to be progressing
 each month as well as certain goals to reach.

To set up a run, you can either just start
with a basic run or choose options
like time run, distance run, or record run.

This would be an example of setting a distance run. (You can
select the distance you want and  it'll report back your
progress during your run.)

This is one of the weekly progress screens
shown in the program. It displays the
set amount of miles per week (run 5 days
for a total of 16mi) and lets you know
how many miles you ran as well as
pace and farthest distance.

This is a sample of after you finish your run, taken
from a run done in March. It gives you the option to
 select where (terrain wise) you have run and then tells
you the basic details, including time, average pace,
calories burned and your route distance. 

The app also notifies me when I should be running
and about what distance I should be running for.
As is seen, on a 10 mile week then not
every run is for 10 miles. There is the "peak" run,
and then smaller runs to maintain fitness. Usually
I get daily notifications for this which can be
helpful!