HOW TO CROSS TRAIN || cross training tips for runners

00:00-01:56 intro
01:56-02:47 HOW MUCH
02:47-05:11 THE INTENSITY
05:11-05:48 WHICH TYPE
05:48-06:56: what cross training can do for you
06:56-10:31: aqua jogging, Georgie, and outro

Cross Training can be tough, boring, and mentally exhausting, but it is also a great tool for runners, injured or not! This video explains my cross training philosophy including how much you should cross train, the intensity you should cross train at, and which type of cross training is most effective. I also include some footage of me cross training and discuss the how to find the perfect cross training routine that works for you.

FAVORITE CROSS TRAINING WORKOUTS:
Elliptical: 6-5-4-3-2-1 fartlek (even rest, so 6 ON, 6 OFF, but the ON is at 85% and the OFF is at 65%, so heart rate never really drops)
Elliptical: 8x2min HARD, 2min OFF (this one is great for replicating track workouts. You can change the duration of the intervals to match whatever workout you want)
Also, my elliptical settings are ramp @ 2-3, resistance @ 9-12

Bike: 10-15x60sec HILLS (use high resistance and low cadence to replicate hill running; alternate between seated and standing intervals to keep intensity and heart rate high)
Bike: 4-5x (5min tempo, 3min standing with high resistance, 1min sprint, 1min easy) (I love this one for a tempo day that isn't boring)

Aquajogging: 2-3x (1-2-3-2-1) fartlek with even rest (for increased intensity, I will half the rest)
Aquajogging: 10min-7min-5min-3min-1min with 2min rest between (I will start at tempo pace and increase the intensity as I go)

Swimming: 5x(1 lap-2 laps-3 laps) with 1 lap rest between each

Boxing: I follow @MikeRashid videos https://www.youtube.com/c/MikeRashidOfficial/videos

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