I've been injured for three weeks now, and I can basically do everything but run (i.e. almost back.) I've cross trained pretty hard, and I'm a big fan of pool running and swimming.
But, what is the Best/Hardest/most effective cross training workout you've ever done?? Most running specific, kept you in good shape, etc..
Thanks!!!
(I'm a high school runner)
Cross-Fit training
Pool running is definitely the best, unless you have access to an Alter-G. I would do 60-120 minutes of pool running without the use of a belt, and every 5 minutes freestyle swim 1 lap at close to all-out, then right back into pool running. This keeps your HR high enough to see significant aerobic benefits from the workout, as well as keeping it fairly running-specific
James Harden wrote:
Pool running is definitely the best, unless you have access to an Alter-G. I would do 60-120 minutes of pool running without the use of a belt, and every 5 minutes freestyle swim 1 lap at close to all-out, then right back into pool running. This keeps your HR high enough to see significant aerobic benefits from the workout, as well as keeping it fairly running-specific
Thank, that sounds really good!
Yesterday I did the elliptical for an hour at a high resistance level, lifted upper and lower body weights, then did 20 minutes of pool running. I was whipped. Good luck with your rehab!
Well elliptical training really get's my heart rate up. So that's always an option
I've been on the shelf for nearly 7 months with a high hamstring issue (close to being resolved!!). Over that time, I bought a cheap, no bells & whistles elliptical, and have been doing workouts like this one I did this morning pretty much on a daily basis:
3 X 5min with HR averaging 86-89%...1 min easy between, then a 35 minute tempo with HR averaging 91%. My easy days are usually like 60 to 80 minutes with my HR averaging 75% to 80%. Thing is though, with this crappy elliptical, I can't get my HR up to where it needs to be using high turnover. What I need to do is set the resistance pretty high, and try to maintain a 160-165 turnover. Works really well that way, at least in terms of HR.
2nd for pool running.
I remember Jack Daniels telling a story about a runner he had at Cortland who won a national title on the track (forget what event) doing two track workouts per week, and everything in the pool. She had some kind of medical issue that prevented her from doing significant mileage (or maybe she was just really injury prone? again, I'm forgetting details here). So he had her do normal track work twice a week and then a ton of pool running to keep aerobic fitness high.