Running Strong with Paul Greer: Cross training can benefit runners ...

Exercise can provide a total body tune-up. It can strengthen the heart, bones, muscles and joints. It can enhance cardiovascular fitness, build muscle, reduce body fat and improve flexibility. In my opinion, cross training is critical if these gains are to be made.

In cross training, two or more types of exercise are performed in one workout or used alternately in successive workouts. A distance runner in training may also lift weights twice a week, perform daily stretching exercises and participate in high-intensity spin classes once a week.

Runners also turn to cross training to fight boredom. In addition, no single exercise can yield all the potential benefits of many runners. For example, running certainly enhances aerobic fitness which in turn improves cardiovascular health and requires sustained use of large muscle groups like those in the legs.

However, running contributes little to developing muscle mass, especially in the upper body. Running also creates a slight muscular imbalance in the legs, as the hamstrings and calf muscles develop at a faster rate than the quadriceps and shins. Weight training helps address this imbalance. Additionally, strong quadriceps and hips help protect these areas from a variety of injuries including IT band syndrome. Strong legs also offer protection from the possibility of injury when running downhill at a fast pace.

Paul Greer is an associate professor in Health and Exercise Science at San Diego City College and?coach of the San Diego Track Club ? the largest running club in San Diego.

Source: http://healthck.com/running-strong-with-paul-greer-cross-training-can-benefit-runners/

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