Good Morning World!

It’s a cold morning in Indiana w/ big fluffy, wet snowflakes = PRETTY!

Once again I am reminded that cross training is important and it makes me feel the need to shout it to the world and help others to understand it’s importance!  I like to run.  (Did I really just say that?)  I love/hate it.  Hate getting started, but love to watch the miles click by, whether on treadmill or outdoors.  It’s very therapeutic for me and often times it’s the ‘alone’ time I need to search my soul and think.   The soreness afterwards (joint or muscular…as long as not sharp pain) makes me proud knowing I pushed my body beyond it’s comfort zone.  I also like to play Volleyball (Usually play league ball 1-2x/week) and LOVE LOVE the INSANITY workouts by trainer Shaun T.  I am very active and I enjoy it.

So…this brings me to Saturday morning.  My legs were sore from pounding out a faster pace during my 3 mile run on Friday (trying to increase my speed this year).  So, I decided to take my dog on a walk.  Yep….walk.  I thought about 3 miles (around a pretty lake nearby).  I hate to fight the urge to jog, and failed, jogging only 1/2 mile.  But, I walked at a rather fast pace for about 3 miles….stopping to look at swans. 🙂

The next morning, my feet hit the floor and I was sore in new places!  My dorsiflexors (muscles that pull your foot up….toes to nose movement) were very sore along with hips.  I was suprised!!  Then, remembered that walking uses more heel/toe pattern and toe push off than running, along with more hip rotation pending how fast you walk.  SO…even though I cross-train and run…..it was WALKING that made me sore!  I thought “PROOF POSITIVE” that all kinds of different exercises are good for the body.

A little bit about cross training:

• decreases risk of injury because you are using muscles in different motions vs. the same over and over.  (running is example.  Legs are used in one main motion and therefore if you play flag football, plant your foot and twist, the odds of tearing your ACL is higher than someone who does Zumba, running, softball, and strength work).
• Your body also develops ‘ memory’ so the same activity day in and day out will not yield the same results as they once did.  I once had a patient that walked 5-7x/week  2-4 miles for about 3+ yrs and wondered why she was in physical therapy due to pain, had gained weight, and it wasn’t benefiting her anymore.  HHMM….maybe because that same ‘walk’ everyday became a ‘normal daily activity’ and your body didn’t recognize it as exercise anymore!  I could NOT get her to understand that concept.
• It’s good to get away from your main training for a bit.  Good for mind, body, and soul!  Refreshes you!
• allows muscles to ‘look’ better.  They get stronger in different planes and the fibers are stronger vs. being used the same direction all the time.
• Cross training can be as simple as doing intervals one day, walking the next and long distance another time. (But I still recommend something other than walk/run).
• Make it something you enjoy!  Yoga, Volleyball, Tennis, etc.
• Cross training can STRENGTHEN your current sport.  A running friend (she’s been a serious runner for years) recently completed the INSANITY program and her speedwork became easier!  She lost about 7-9lbs. and is feeling stronger/running better!  (I’m betting her increased core strength has a lot to do with this!)
• Variety is the spice of life!!

PROOF POSITIVE!  It WILL benefit you.  I cannot stress it enough!  Cross train to get better at your sport, reduce injury, look and feel better, and to give your body a break from the same old stuff.  It’s very beneficial!!!

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Can you believe it’s February 2012 already?  This makes me happy because the start of a year is always my most difficult months!  Living in Indiana, it’s usually dreary and cold, however this winter has been very mild. I’m still glad when Spring arrives, so these first couple months can just keep tickin’ by!

So, to change things up a bit and get more education under my belt, I signed up for a continuing education course a few weeks ago and today was the course.  “Effective Prevention and Treatment of Running Injuries.”   Some friends and previous co-workers were there, which made it fun!

This course has given me much to think about in regards to how I treat patients as a therapist, advice to give clients/customers who want to begin a running program, or even those that are seasoned runners/athletes. It has even helped me to re-evaluate my own training and injuries.   Points I want to remember:

• Eliminate unnecessary movements
• Refine necessary movements
• Muscle Imbalances
• Work the opposite muscle groups
• Re-think using a ‘foam roller’ because it’s not really functional …..(and I didn’t like the one I bought anyways!)
• Dynamic warm-up (love this!)   No more boring stretches of counting to 8 prior to exercise.  🙂
• Shin Splints
• Kinesio Taping Method
• Training children 8yrs +

I always leave courses feeling more aware of new techniques, more educated, and motivated to assist others!  And, this course was no different.  The instructor “D-Lock” was engaging.  Very pleased and I must note many of the movements he discussed are ones that are in the Beachbody Insanity and P90X2 workouts!

If you are starting a running program, no matter your age, weight, or goals….I strongly suggest starting off cautiously and listening to your body.  Proper footwear, diet, and muscle strength/flexibility/balance are important.  Do your research and please have a PROPER WARM UP!  🙂  I’d be happy to help.

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