ATRA’s theme in 2024 is “Better Together” and in this article, cross training is the featured component supporting this theme.
I’ve been running since I was nine months old, at least according to my mother who passed away in 2021 at the age of 87. Her story about my youth always started with, “Nano went from crawling, right to running and no walking in between. She was also very independent. Her first day in pre-school, she wouldn’t let me walk her across the street. Ignoring my hand she said, ‘I can get to school all by myself.’”
I have the scars to prove that I was an active and adventurous child having fallen head first into a window well at age four, dragged down the sidewalk face first by my dog Snoopy at age five, knocked my noggin on an end table as I tried to fly in our family’s living room as a kindergartner, cut my cheek on a kitchen cabinet after I fell off the counter when I climbed up to get a Popsicle® out of the freezer at age five and a half.
I’ve been running and adventuring ever since my formative years with no plans to halt my forward momentum and sense of wanderlust. However, as I age I have learned and mostly accepted that I can’t do the same amount and intensity of running that I used to do without consequence in terms of injury, over training, or the inevitable tired feeling that can linger for days.
Although I don’t run as many races as I did five years ago when it was common for me to log nearly 30 a year (mostly 5ks), I am as competitive-driven as I have always been. Races are still enjoyable, especially those on trails or in the mountains, but paring down the number has given me more time to focus on other hobbies.
Cross training
Enter cross training, something I have incorporated throughout my sporting career, but with more purpose as I have matured. My training regimen which once was 80 percent running and 20 percent other activities, is now about 40 percent running and 60 percent other activities. As well, the number and types of activities I do has evolved. What hasn’t changed is my commitment to stay fit and competitive well into my golden years.
Finding activities that complement my lifestyle has resulted in a “better together” game plan. Additionally, including a social component along with the physical and mental side of training has been extremely positive and something I highly recommend to individuals of all ages. What I do not do is specific strength training with weights or equipment. There’s only so much time in the day.
Running
What I do: Lower mileage with runs between 3-4 miles and an occasional long run up to 10 or 12 miles. Speed work once a week (max twice a week if a race is in the mix), but not more than 15-30 minutes of fast-paced running. The reason I still do speed work is that, as previously mentioned, I still enjoy racing and I want to be in top form when I get to the start line. About 90 percent of my runs are on unpaved surfaces to lessen impact.
What I like: The challenge, being outside, competition when racing, exploring new places, social connections at events, going further faster.
Walking
What I do: Daily walking, most with my dog Crimson, anywhere from one to four miles.
What I like: Low impact, socializing with people in the neighborhood, spotting animals (fox, deer, coyotes, squirrels, raccoons, skunks), getting exercise for my dog.
Pool Running
What I do: Five to six days a week for 30 minutes to an hour.
What I like: No impact (I run in the deeper section of the pool), great for the joints, enhanced stretching, visiting with “pool” friends.
Cycling
What I do: Primarily mountain biking, but on the roads and paved bike paths. A few times a week outside and during the colder months, spinning on the windtrainer indoors as I watch television shows. Sometimes riding with another person and spend time socializing. I also get out on my Elliptigo® MSUB once in a while to mix things up.
What I like: Seeing neighborhoods and trails from a different perspective – the seat of a bike – or when on the MSUB, a vantage point a bit higher than a bike seat. No impact. Engaging different muscle groups.
Pickleball
Yes, I’m one of the countless millions who have fallen victim to the obsession that is pickleball. First played in 1965, the game has grown in stature and scope to be the phenomenon that it is today.
What I do: Daily play when I’m home and not traveling. Typically play doubles lasting two hours. Indoors year round, with occasional play outside which offers an entirely different experience as one must contend with the elements – wind, sun, and sometimes rain.
What I like: So much to learn in terms of strategy and play, meeting new people, using different muscle groups, buying cute pickleball clothes. Indoor and outdoor play available. Not only is there physicality, there is an intense mental component to the game.
Stretching
What I do: GiBoard, massage tools, band work, various stretches for back, balance, and core.
What I like: Increased flexibility and balance. Greater mobility and strength.
Finding a balance
Rest and recovery, healthy diet and nutrition, and positive mental attitude are integral parts in any training regimen, and more important as we age. I have found that, like a jigsaw puzzle, when the right pieces fit together in a training program, balance will be achieved and can be celebrated.
To enjoy more articles on cross training, visit this link.
