Cross-training,
or taking part in alternative forms of exercise, should be part of every
fitness plan because it helps reduce the risk of overuse injuries, improves
muscular balance, targets your muscles in new and different ways, and aids in
muscle recovery. By doing low intensity cross-training instead of running, you
can not only help heal injury, but also prevent it to begin with, by giving
your running muscles a day to recover. Whereas, high-intensity cross-training
can also help you improve your running performance, especially for endurance
athletes and distance runners.
That
being said, I’ve been conducting my own little experiment using both Low
Intensity (PiYo) and High Intensity (Insanity Max 30) cross training with my
running over the past 6 months and here are my findings.
PiYo
– Low Intensity
I
started PiYo in August and did 2 different rounds of it (1 round is 60 days so
2 rounds 120 days) as I prepped for Thunder Road ½ Marathon in
mid-November. This program really helped
me strengthen the supporting muscles for running – hips, knees, hamstrings and
core muscles. It elongated my hamstring
and kept me loose and free of injuries.
PiYo was very restorative to my muscles and joints, which helped to
balance out the impact of running and ended up setting a new PR by over 10
minutes in the ½ marathon.
Official
program stats are listed below.
**Keep in
mind that I was very early on in my transformation journey and more weight to lose when I started PiYo**
|
Weight Lost
|
29.4 lbs
|
|
Inchest Lost
|
30”
|
|
Body Fat % Change
|
21% reduction
|
|
Running Pace
|
Went from an average
10:19/mile pace to 8:50/mile pace
|
Insanity
Max 30 – High Intensity
I
decided to try Insanity Max 30 in December since I knew I would be focusing on
shorter distances over the next couple months.
This program has greatly improved my running speed due to the
plyometrics and moves used that are complimentary to running itself. Many of the moves have really strengthened my
quadriceps, hamstrings and calf muscles – all very important when building speed. I completed the Village 10K on Saturday,
January 31st and was able to hold a 7:46/mile average pace and place 2nd in my age
group.
Official
program stats are below. When I started
this program I had already lost all of the baby weight and was at my lowest
weight and size as an adult, so I had less to lose here but the results. I am very happy with them, in particular the impact on my running that this program has had.
|
Weight
Lost
|
6.4
lbs
|
|
Inchest
Lost
|
7”
|
|
Body
Fat % Change
|
5%
reduction
|
|
Running
Pace
|
Went
from an average of 8:50/mile pace to 8:05/mile pace
|
What’s
Next?
I’ve
decided for the month of February that I am going to do a hybrid of PiYo and
Insanity Max 30 because I will be preparing for my next half in March –
Corporate Cup. I want to try taking the
best workouts of each program and using them in combination to maximize my
performance, as well as be restorative to my muscles and joints. I’ve been nursing a slight calf strain for
the last month and I want to ensure that doesn’t get any worse and has the time
to heal. I will report back how that
plan goes and am happy to share the schedule with anyone who wants it.
