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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