May is National Running Month and many runners strictly just run or work out on the elliptical, stationary bike, and stair master as their single source of cardio and workout. After all, running outside or on the treadmill helps burn the most calories, sweat, and perfect the art of running.
Running constantly and determining running to be a sole component to your workout is not the best practice – especially training for triathlons and long distance races. I bring this up, because we are heading towards the peak of running season and beach season.
It is important to cross train at least 2-3 times per week. While running is a major part of cardio, incorporating free weights and exercise machines is necessary. Wouldn’t you agree, we get bored easily from the treadmill and elliptical? As flat screen televisions and listening to the iPod helps, after about 30 minutes to an hour, it kills!
We live busy lifestyles with families, school, and work – time has never been so critical and it can be difficult to squeeze in a workout. We now have to be creative by mixing up workouts in a short period.
Five to six days a week, I work out. My usual workout routine includes running between 8-10k and hitting the free weights and weight machines working all muscles. Use free weights to perform sideswipes to work the abdominals and core. Exercise machines such as the lateral pull, chest press, overhead press, triceps press, and arm curls work all your muscles and maximizes your cross training effort.
Remember, while running constantly helps you become a better runner, running does not work out all of the muscles. Mix up the workouts.
Jason Yu is Partner and Director of Marketing for The Hardwicke Group in Richmond, VA. His company specializes in new media, PR and influence with an emphasis on digital marketing strategy and reputation management. Jason enjoys keeping active by biking, running and working out on a daily basis. Jason has ran in over twenty running races including the Marine Corps Marathon, Tough Mudder, Richmond Marathon, and Xterra races. Interesting facts about Jason is that he is a music fanatic, in search fro the best macaroni and cheese, and aspiring “mixologist.”