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Raw Food Marathon Day Two

I thought I'd go over the benefits of cross training, weights/resistance training. I've already covered yoga in a previous post.

 

Strength Training for Runners

 

The following is taken from Run Less Run Faster

 

The Essentials

• Strengthening the core muscles is important for maintaining good running form
• Stengthening the muscles that stabilize the hips and knees is very important for injury prevention
• Muscular imbalances are often associated with running specific injuries
• Strengthening a weak muscle can eliminate imbalances between opposing muscles groups
• Many runners avoid or neglect strength training

The last bullet point certainly applied to me until last year.

Since April this year I've been doing weights two or three times a week. I've had the added benefit of employing a personal trainer which has made 'gym' time more bearable!

 

Exercising the major muscle groups is definitely conducive to overall fitness and good health.

I feel much stronger not only for running but also for everyday activities.

 

FIRST recommend a minimum of six exercises, these are:

1. Standing Wall Slide
2. Single Leg Squat
3. Walking Lunge
4. Calf Raise
5. Pushup on a Stability Ball
6. Single Arm Bent-Over Row with Dumbbell

1.-4. can be made more challenging (bar 5.) through the use of Dumbbells.

 

Over the next 16 weeks I will be doing total body workouts on Tuesdays and Saturdays and the essential six exercises listed above on Thursdays. These days do not clash with my FIRST running program of three running days a week (Monday, Wednesday & Friday).

 

The FIRST/SMART program calls for 2 days of cross training.

 

Cross Training For Runners

 

The Essentials

• Cross-training is typically defined as an exercise program that uses several modes of training to develop a specific component of fitness, in this instance aerobic fitness
• Each week, perfom two FIRST cross-training workouts (in addition to the three running workouts)
• Replace easy run days (junk mileage) with cross-training
• Cross-training helps reduce the risk of injuries
• Cross-training allows for a tremendous volume of central circulatory training without overuse of a particular muscle group
• Cross-training allows for a greater daily training intensity. Even though the same muscle groups are utilized, they are being used differently
• Non-weight bearing cross-training activities give the legs and running muscles a well-deserved break, promoting recovery
• Cross-training provides variety in the training regimen
• Cross-training workouts can be based on time rather than distance

The FIRST chaps prefer the cross-training to be non load bearing, so swimming, cycling & rowing are the basic options. My preference is for cycling!

My cross-training days will be Thursday and one other day (or spread over several days, I tend to bike everywhere anyway). Sunday will be a day for yoga.

 

Raw Food consumed today:

 

Breakfast - 3 rose apples, 4 segments of organic pomelo & a spinach/parsley/rose-apple/watercress/beetroot juice

Lunch - 2 bananas, 1 cup blueberries, juice of 4 red apples, 2 heaped tablespoons of green powder & hemp protein powder smoothie

Evening Meal - 8 segments of organic pomelo, 1 mango & 1 pineapple

Snacks - peppermint & oolong tea, 5 egg bananas, 3 medjool dates, 6 prunes, 10 cashews, 1/3 cup sundried tomatoes + 4 large tomatoes + spring onions

 

Training/Exercise today:

 

Run -

Bike - 4 miles steady

Gym - 1 hr weights; all muscle groups, inc. core/abs

 

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Raw-runner > Blog > 2008 > August > Tuesday August 26th 2008