cross-training – Salty Running

Cross Training With a Running Injury

Posted by LavenderAugust 3, 2019 Leave a comment

Injury got you down? Maybe it’s tendonitis, a sprain, a stress fracture or one of the Million Different Ways Your Knee Can Turn Into a Knob of Hot Fire-y Pain … whatever is ailing you, every injury sucks. The PT has prescribed time off. You’re completely justified in using that time to just not run, if you’re into that, but, like … who’s into that?

A serious study of anecdotal evidence (sponsored by the SaltyValu corp) shows that almost no runner wants to take time off, which we have unscientifically extrapolated to mean that you’ll probably be cross training if you’re injured, and that you might be cross training even if you’re not injured. Believe it or not there are many ways to exercise without running and some of them are actually fun!

Exhibit A:

A woman in a sport bra smiles while handling tiny dumbells — Tiny pink dumbells in your underwear is like the MOST FUN, amirite gal pals?? Let’s go have a powderpuff pillowfight next!

Okay but really, I don’t mean it’s fun to cross train in that stock photo, depressingly persistent and overwhelmingly male-driven ideas about women and athleticism kind of way, I mean it can actually be fun.

Please note that depending on your specific injury you may or may not be able to safely do all of these activities, so I recommend checking with your doctor or physical therapist and paying attention to how your body feels!

5 Pilates Moves for Runners – With Bonus Video!

Posted by ChicoryJuly 18, 2019 3 Comments

Want to skip to the video? Click right here, baby.

I first took Pilates in college—for credit, because I was at a bougie Northeastern school—and I loved it. It spoke to my dancer spirit, and I loved the specificity of the practice, connecting breath with movement and being precise and intentional about every action.

I came back to practicing about the same time that I started running, when I joined a gym that offered mat classes. But after some life upheaval I stopped going and just ran more. Ultimately this resulted in stress fractures in both shins and a strained hamstring. Lesson learned! Once my injuries healed I joined a new gym, in part, because it also offered Pilates mat classes. I loved the classes and the gym so much that I decided to get certified to teach about three years ago.

Pilates can do wonders for runners. Its focus is on the entire powerhouse, not just your abdominals, but all the supporting core musculature including your hips and lower back. It can shore up your body to ward off a ton of common running injuries.

I recognize Pilates can be cost-prohibitive and intimidating, but I promise it’s not all graceful women hanging upside-down on what looks like a torture apparatus, and a lot of the exercises are simple things you can do at home. Starting right now!

Here are five of my favorite Pilates exercises for runners.

Diary of an Injured Chili, Chapter 2: Aqua jogging and Violent Fantasies.

Posted by ChiliMay 29, 2019 Leave a comment

I recently listened to a podcast that discussed statistics of people who have violent fantasies. According to several studies, a whopping number of women and men interviewed admit to having at least one violent fantasy in their lives, if not many more.

But not to worry, we aren’t all a bunch of psychopaths. There is often a “well-intended” catalyst for such fantasies; for example, self-preservation, a reaction to injustice or protection of others. The podcast went on to explain how one can “direct” these impulses into more acceptable forms of behavior, a defense mechanism that Freud labeled sublimation.

In layperson speak, sublimation is the transformation of an unwelcome impulse into an unharmful or even a beneficial outcome. Freud called it “a mature type of defense mechanism”—he actually believed that sublimation was a sign of maturity!

And now for my point: competition is a marvelous means of sublimating for a runner with lots of explosive energy and a drive for crushing her opposition. In fact, competitive sports are a prime example of healthy sublimation. But when a runner is on a forced break from running, the competitive outlet, is eliminated.

So, then, what is one to do? Read more >>

I Quit Running. Here’s What Happened Next!

Posted by OliveApril 23, 2018 2 Comments

In January, I stumbled across the finish line of the Houston half marathon exhausted, disappointed, and completely burned out on running. After I caught my breath and realized I wasn’t going to puke on the volunteers, my first thought was “now I never have to train for anything again!”

It’s been over 2 months since the race ended, and although I’ve run a little, I’m not ready to train again. Taking a break like this was scary for me — I’ve been training pretty much non-stop for some type of race for almost 9 years — but it’s been eye-opening too.

First, let me share all the things that did NOT happen when I took a break. Read more >>

Maintain Your Fitness With The Untraining Training Plan

Posted by Laura ParsonFebruary 6, 2018 3 Comments

Women runners are a fantastically motivated bunch. We run in addition to working, mothering, wife-ing, styling, schooling, and more. Our lives outside of running are more than a full-time job, and yet we keep lacing up and putting in the miles day after day. Week after week. Year after year. And, for most of us (or most of what we read about), that daily running and #extrasalt routine is dedicated towards a specific race or a specific race goal. Our training plans are geared towards a specific goal, which is the way they should be, according to motivation research.

But what if training for a race or a running goal isn’t what you want to be doing right now (or what you can’t be doing right now)? How do you create a running training plan to train for life and maintain your fitness so that when and if you do decide it’s time to race again, you are ready to start?

Essential Gear for Runners: a Kettlebell

Posted by MapleAugust 10, 2017 1 Comment

Maple doing an at home kettlebell workout

As runners, we spend most of our spare time running, so fitting in strength training, yoga, and general recovery can be a challenge. In an effort to make strength training more convenient, I decided to get a kettlebell. Little did I know I was purchasing my own piece of history!

Did you know that iron kettlebells were first introduced in the 1700s? Initially, the kettlebell was used to weigh crops, but eventually turned into a prop used by strongmen to demonstrate their extraordinary strength. Since then, the kettlebell has established itself as one of the foundational pieces of equipment in gyms across the world. From strength, balance, flexibility and endurance, the kettlebell is one of my favourite pieces of training equipment.

As I was learning about my new piece of equipment, I came across a 2013 study by the University of Wisconsin-La Crosse that showed that two one-hour kettlebell workouts a week lead to notable strength gains, an increase in aerobic capacity, improved dynamic balance and a dramatic increase in core strength. What runner doesn’t want more of that stuff? Read more >>

Rowing for Runners. Yep. Rowing.

Posted by FennelMarch 28, 2017 7 Comments

If we free associated and I said “rowing machines,” you might say “dated!” “boring!” or “old-fashioned!” but since we’ve been talking #extrasalt challenge, I thought I’d take this opportunity to suggest some #extrasalt you probably haven’t considered.

I’ve been rowing since a pelvic stress fracture three and a half years ago. I tried it on a whim, having no idea this torture-device-looking contraption would rocket my running to a whole new level. So put on your crew socks and strap in, runners. I’m going to show you why rowing is the best #extrasalt you can put on your training.

Treadmill Tip: Strength Training on the ‘Mill!

Posted by OliveJanuary 24, 2017 7 Comments

So you’re at the gym and heading for your favorite treadmill for the 8397th time this winter, but you can’t stomach the thought of another run while watching Fox News or the Hallmark Channel (seriously, who picks these stations?). You could cross-train, but getting to the pool is a huge pain, all the ellipticals are taken, and it seems to take three times as long to get a good workout on a bike. Here’s an idea: strength train on the mill!

Yes, you will look dumb and your fellow gym-goers may laugh and, hey, you might even laugh at yourself. But changing up your routine is good for you. Strength training will challenge muscles that don’t regularly get used, helping you avoid injury. There’s a litany of other benefits of adding or swapping a run for some strength work even once a week.

Read on for ideas for using your treadmill as a strength-training tool! Read more >>

To Run Faster, Is There Any Benefit to Cross-Training?

Posted by CayenneAugust 9, 2016 9 Comments

Storied coach Jack Daniels once said, “The best way to become a better runner is through running.” This concept, that the best training to improve yourself in something is to do that thing in training, is called “training specificity” and is supported by science.

So why practice the trombone if you’re a tuba player (I’m a musician, remember)? Maybe your tuba is in the shop getting fixed so the only instrument around is the trombone. Maybe you’re so sick of the tuba, but you don’t mind the trombone and know some training, albeit not ideal for tuba-playing, is better than nothing. Maybe every time you play the tuba more than four days a week your arm gets sore, but by switching between the tuba and the trombone you can play every day. The trombone and the tuba both require lung capacity and air speed control, so while training on a trombone for tuba excellence isn’t ideal in theory, it may be ideal for you.

Similarly, what might be the ideal running training plan on paper, might not be what is ideal for you. Should you work aerobic cross-training into your training even when you’re not injured?
Read more >>

Can I Stay In Marathon Shape in the Pool?

Posted by PestoJune 27, 2016 19 Comments

Swimming pool — Home for the next three weeks

One week out from the beginning of my taper, while cruising through a ten-mile tempo run, I felt a terrible pain in my right shin at mile seven. I’m tough, I thought, and pushed through. After I completed the prescribed workout at 6:25 pace the pain got worse and I hobbled home. Subsequent days of frantic icing, stretching, icing, stretching, and PT sessions ensued. After numerous PT sessions, including (terribly painful) Graston and dry needling, I was still confident this was a bad case of shin splints and the taper would take care of it.

If you’ve ever felt a pain like that after training too aggressively or if you have weak bone density, you already know I was wrong. After hobbling around for a couple more weeks, I abandoned my hopes of running the Vermont City Marathon. A visit to the orthopedist confirmed my suspicions; my right tibia was showing a sizable fracture, visible to the naked and untrained eye. I was told to wear a walking boot until I could walk without pain. No running for six weeks minimum.

NOOOOOOOOOO!

I worked so freaking hard to get my fitness to sub-3:00 marathon level! Could I even hope to maintain that fitness over that much time off?

Well, I decided to dive in and find out. Before my stress fracture, pool running was not a workout I’d ever considered, but when it becomes the only way to meet your goals, it is suddenly very attractive. Read more >>

I Took a Group Exercise Class and I Liked It

Posted by DillJanuary 14, 2016 14 Comments

Dill cheesing with TRX straps — I run marathons, so this will be SO easy!

I’m a runner. I’ve run many, many marathons. I run a lot. I’m an athlete (shut up, New Balance ad). However, exercising in ways that don’t involve running aren’t really my thing. Sure everyone says we should strength train, do yoga, or whatever, but I was always too busy just trying to get my miles in. I never bothered to heed that advice … until now, that is. Maybe it was the excitement of the New Year, but something called me like a siren to the gym and made me sign up for a circuit training class.

My thinking went something like this: it will be good for me and surely, being the badass marathon running athlete I am, it will be easy and fun!

Picture me standing in the middle of a large exercise studio surrounded by a group of extremely coordinated women in capris and tank tops. The music is thumping and suddenly the instructor orders us to warm up. We start by jogging in place and doing jumping jacks.

Jumping jacks?!

I’m over 35 and I have had two children, and as a general rule I don’t jump up and down anymore. My running muscles don’t like it and it carries a high risk of peeing myself. Not wanting to be that girl who’s not participating, and because I’m an athlete, dammit! I jump along with everyone else. Just as I’m thinking maybe I should leave, we stop jumping and move on to something called grape vines that require me to move my marathoning feet in ways that should be illegal. Naturally, I trip a few times and wonder why am I here? I think I should sneak out and go throw some weights around, or better yet, find the treadmills. For some reason, I stay. Read more >>

Bricks 101

Posted by JuniperJuly 16, 2015 3 Comments

Stack those workouts! Picture by gill.holgate on Flickr.com

In her latest piece, Cilantro touched on “brick workouts” and why they have been instrumental in her training for Burning River, a 100 mile ultra she will be racing at the end of July. It occurred to us that many of our readers might not really know what a brick is or at best, think a brick workout is the exclusive domain of those crazy triathlete people.

Of course, I’m here to explain what bricks are and why you, yes you who is firmly dedicated to competing in only running, might benefit from incorporating bricks into your training plan. Read more >>

Less Running, More Biking and Swimming: Will I Still Be 100-mile Ready?

Posted by Laura ParsonJune 25, 2015 4 Comments

As I alluded to when I posted about having to defer my Run Across America dreams, I have been cleared to run and train for my upcoming 100-mile race at Burning River (also my very first 100M race, although not my first ultramarathon, I have done two 50-milers and one 50k). However, even though the doctors say I can run as long as I feel up to it, based on having hemoglobin levels that are finally on the low end of normal I feel like running six days a week is really hard on my still recovering body. I feel best, fitness and recovery-wise, when I am running 3 days a week. Not much more and definitely not much less, as running is still my best stress-buster–a much needed outlet in the final year of my PhD program.

Keeping my running limitations in mind, I wondered if it would still be possible to train for the 100-mile race I am registered for in three running days a week, so I reached out to a local coach to see what he suggested. Much to my surprise, he not only thought it was possible to train effectively to finish a 100M – he even thought it was a good idea! He suggested that I approach my training in a new way which would mean, in essence, that I would take up triathlons. Read more >>

Tri-Curious? Go for an Indoor Tri!

Posted by HoneyMarch 12, 2015 4 Comments

At one point in your running life I bet you thought you were a strictly one sport kind of girl. But maybe you got injured and had to spend some time on a bike or in the pool which got you thinking that maybe, just maybe, you might enjoy a triathlon. But then you never got up the nerve to actually do one.

Until now that is! Enter the indoor tri: the perfect intro to multisport for you soon-to-be-former one-sporters! Read more >>