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Runners World Articles: December 2000 X-Train to X-Cel: Sharpen your fitness (and stay fresh) with these workouts If you've been running and racing all year long, it's natural to want to taper as the year comes to an end. You've earned a little break. On the other hand, you hate to see that hard-earned fitness slip away and with the holidays approaching, you'll need the stress-busting, calorie-burning benefits of exercise more than ever. Thank goodness for cross-training. By adding a variety of cross-training activities to your schedule this winter, you can cut back on your running miles while maintaining or even improving your fitness. What's more, when you reduce your running days you'll find that each run becomes more important. You'll truly look forward toe very one. Meanwhile, you'll relish a valuable mental break as you enjoy your favorite alternate activities or learn or master new ones. Come spring, your legs will be strong, your mind refreshed, and your motivation high. Here are a few of my favorite wintertime workouts: Stair Climbing: Regular stair-climbing sessions can build the strength you need for running rolling hills, tackling steep climbs, or just running faster on the flat. Opt for a stair-climbing machine, which won't pound your legs, rather than running up flights of stairs. Plus the fixed dimensions of actual stairs may not match up with the mechanics of your legs, knees, and hips, increasing your chance of injury. Simulate your natural running motion on the stairclimber as much as possible, without slouching. For maximum benefit, touch the hand rests lightly or not at all. Build your sessions on the stairclimber to 20 to 45 minutes. To build strength for short, rolling hills, sharply increase the resistance and do repeats of 30 seconds each. Between repeats, recover with 1 to 2 minutes of very easy climbing. To build strength for longer hills, choose a moderately difficult resistance level and gradually increase the duration of each repeat to 3 to 5 minutes. Recover between repeats with 2 to 3 easy minutes. Pool Running: This exercise is about as low-impact as it can get. Pool running also promotes smooth running form, because the resistance of the water forces your legs and feet to reduce or eliminate inefficient motion. Using a flotation device so that your feet don't touch the bottom, move your legs as if you were running on land, kicking out a bit in front and then pawing your foot behind you . Run at an intensity similar to that of a moderate run (same breathing rate, same feeling of exertion). Gradually build your pool sessions to 40 minutes, one to three times per week. Cycling: Cycling is another fun, low-impact way to boost strength and fitness. Whether you ride indoors on a stationary bike or outdoors on a road or mountain bike, intense biking can increase your cardiovascular capacity and strengthen your quads and glutes. Warm up with 10 minutes of easy spinning, then try 4-minute repeats at your 5K race intensity, 8-minute repeats at 10K intensity, or a series of hill repeats. recover in between with half the time of each repeat at an easy pace. Whether you're indoors or outdoors, keep a high cadence of 90 rpm or so, which roughly matches your running cadence. (To check your cadence, count your pedal revolutions for 15 seconds, then multiply by four.) Cool down with another 10 easy minutes. Weight Training: Twice a week, hit the weight room for 20 to 30 minutes. A strength program will improve your running economy and stave off injuries. Do 8 to 15 slow, controlled repetitions of each exercise, and don't be afraid to seek help from a trainer at your gym if you're not sure about proper form. The following exercises are best for runners: bench press with dumbbells, or pushups; leg extensions; bentover or seated rows; leg curls; overhead press or lateral raises; and leg press.
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