cross training: the perfect spice for winter workoutsBy Kimberly Bowes Westhoff Does the drop in temperature put the "big freeze" on your running regimen? Warm up that workout by introducing cross training during the winter months. Old Man Winter has a way of slowing us down during the colder months. Flowers become dormant, bears take to their caves, and many running regimens fly south for the winter. However, cold weather should not mean a freeze in your workout. The winter months are a great time to introduce cross training to your routine. Patrick Avon, president of the Sergeant's Program* and an Ironman triathlete, says cross training is a must for any endurance athlete. "You use all your muscles to run," explains Avon. "And comprehensive basic conditioning is necessary to be an efficient runner. Just be sure to alternate your workouts. You should reduce your running routine to accommodate other activities." Whether you opt for the comfort of the indoors or pull on the mittens and cap for a brisk outdoor workout, there is a wide range of training options to complement and enhance your exercise routine. If you welcome the colder temperatures, you have a variety of outdoor cross training options. Those of you in more temperate climates can include rowing, swimming and biking among your outdoor activities. Rowing and swimming are particularly great alternatives. Both provide an all-over body workout, conditioning the quads, butt, abs, lower back and upper body. Biking works the leg muscles, particularly the quads, while providing needed relief from the pounding on knees and ankles. According to kicksports.com, "While running exercises the muscles in the back of your legs, biking does the exact opposite, and can keep your legs from getting out of whack." If the forecast calls for snow, your outdoor routine calls for cross-country skiing and snowshoeing. Cross-country skiing most closely mirrors running in terms of range of motion and muscle groups used, while showshoeing primarily works the quads. Both activities offer an enjoyable and challenging way to take advantage of winter conditions. For those of us who prefer central heat, bringing you workout indoors doesn't have to mean monotonous hours spent on a treadmill. Cross training options are virtually unlimited. Stair climbing is a good substitute for running. Like cross-country skiing, climbing stairs utilizes the same range of motion and muscle groups as running. Elliptical trainers provide a great low impact workout, while stationary bikes and rowing machines allow you to reap the benefits while staying warm. Enjoy the company of others by taking part in an aerobics class, work off your aggression through kickboxing, or see why everyone is raving about pilates. However, you don't have to drive to the gym to cross-train indoors. Run the stairs in your house or apartment, jump rope, pop in an aerobics tape or join the millions of people on the tae-bo bandwagon. If you do choose to continue running outdoors, take care to do so safely. If your schedule allows, take advantage of the sunlight and warmer temperatures and run in the middle of the day. Avon suggests switching to a trail running shoe for better traction in snowy or slushy conditions. "Or better yet," advises Avon, "move your workout to an outdoor track, especially when the roads are covered with ice and snow." H. David Bowes, an avid marathoner living in the Snow Belt, knows firsthand the dangers of running on the ice. Having completed more than 20 marathons across the United States and Ireland, Bowes often trained in the snow in Erie, Pennsylvania. "I have logged more than 30,000 miles in my years of training," explains Bowes. "I've also logged two major injuries due to ice and slippery conditions." The first came in 1983 when he slipped on a patch of ice, dislocating his left shoulder and sustaining a tendon tear that required surgery. The second slip came two years later when he was training for the Boston Marathon. This time black ice caused him to crack his ankle and left him in a cast for months. "The doctors at the hospital said they'd admit me through mental health if I came in with one more injury from running on ice," laughs Bowes. "I still run outside during the winter, but now I am more careful about gauging the weather." Weather assessment also plays a large role in determining how to dress when running in cold temperatures. Bowes recommends layering to avoid overheating. "Gore-Tex is outstanding when the temperature gets below 25°," he maintains. "If the temperature is higher than 25°, I'll switch to polypropylene and my regular running attire." Added precautions against the elements should include gloves or mittens, extra socks, a hat that covers your ears, and using petroleum jelly on exposed areas such as the nose and cheeks. Avon also advises runners to wear reflective gear when running in the dark. Finally, use strength training and stretching to round out your routine. "Running requires power," explains Avon. "It takes power to get up hills. Power is best achieved through strength training." Strength training has many benefits. It helps tone muscles, build muscle strength while burning fat, maintain bone density, and improve digestion. It also builds upper body strength and increases energy. Avon recommends weight training twice a week, with one day devoted to the upper body and one day to the lower body. Upper body exercises should focus on shoulders, biceps and triceps, while lower body work should target the quads and gluts. Dumbbells, resistance bands, ankle weights, handgrips, a pull-up bar and nautilus machines are all great options for strength training. However, any heavy object that can be held in the hand can serve as a weight. No matter what kind of weights you choose, short, intense periods of activity are best-10-20 minutes-with many repetitions. "Be sure to strengthen your back as well, but don't overdo it," cautions Avon. "Your back is overworked every day. Once or twice a week is adequate." Complete your strength training with abdominal crunches three to four times a week. Last, but arguably most important, include basic stretching in your workout. Do not limit stretching to warming up and cooling down activities. Now is a great time to explore the benefits of yoga or learn the ancient art of tai chi. Not only will your muscles achieve a wider range of motion, many experts argue that stretching helps prevent cramps, stiffness and injury. Stretching is particularly important in cold weather. So this year, when Old Man Winter comes knocking on your door, invite him in for a spin on the stair master or send him packing on a pair of skis. Because whether you are a koala bear or polar bear, the winter months are the best time to explore the benefits of cross training. *The Sergeant's Program is an outdoor, boot camp style workout consisting of running, calistenics, weight training and nutrition consultation. For more information see their Web site at www.sarge.com. Cross Training Options Indoors:
Outdoors:
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