Cross Training Questions
How is this idea for cross country training?
I'm a cross country runner, and this is an idea I have for training, tell me what you think of it. Ok, well to start off the focus of my training is to improve my muscular, not cardiovascular, endurance. I have absolutely fantastic cardiovascular endurance, and the only thing preventing me from running faster times is that my muscles just get wasted after a while and I can't keep the pace of my first half. Again, its not cardiovascular, as I can hold my breath, have a conversation, all of it and during a race. And still get great times. So, to improve my musuclar endurance, my idea is to , staring today, do stairs at absolute max, 5, up and down, at a time (its about a hundred steps up). Then do Stassi Squats, and repeat until I am absolutely beyond exhausted. I feel that if I can continue this for a few weeks, perhaps my muscles will be able to keep up with cardiovascular endurance, and I'll be able to run much faster. Any comments, advice, and the like would be appreciated. First person says that'll build cardiovascular, which is true, but won't going up stairs also build muscular endurance? What can I do to as quickly as possible strengthen that?
Public Comments
- well thats fine but u are building cariovascular ind. when u do that
- You need to pace yourself to get negative splits. I wouldn't actually advise you to do anything that will get you totally exhausted because you will just burn out sooner or later. Try to have fun running rather than making a science of it.
- The best way to improve running performance, whether it's from a cardiovascular or muscular standpoint, is to run. If you want to build strength, I would recommend doing hills instead of stairs. Things other than running are great for fine-tuning your performance and preventing injury, but what you are describing is an incredible imbalance. If you are talking during races but your legs are still giving out, you need to train by running.
- make sure you use rest time to your advantage. resting is almost as important as the actual workout. but you probably already figured that out. What are stassi squats? juuust wondering. maybe i could use that in my schedule....
- You have some good ideas that will help, but the best things for improving muscular strength are doing speed workouts on the track and doing some weight training. When you use the leg weight machines, lift less weight than than you are able, but hold each rep for 10 seconds and do 10 to 12 reps. Ypu can do 1 to 3 sets. For more information on strength training, go to www.runnersworld.com
