Examples of cross training

The 12 Best Cross Training Workouts For Runners – …

Workout

1. 30 Minute Cross Training Workout Challenge. If you’re looking for a high intensity cross training workout – this 30 minute challenge is a must. The challenge is simple: complete all exercises three times, within 30 minutes.
2. Powerful Bodyweight Arm Workout. It’s so easy to neglect those seemingly “unimportant” muscles as a runner – aka, the arm muscles. While it may seem like our arms play a very insignificant role in our running, they actually have the ability to contribute greatly when we are fatigued or running uphill.
3. 20 Minute Recovery Yoga Routine for Runners. Some of the best cross training workouts for runners involve nothing more than some active stretching. If you’re looking for a low impact, easy recovery workout, this yoga routine is for you.
4. 15 Minute Bodyweight Workout You Can Do Anywhere. When you’re short on time, it can feel nearly impossible to find a workout that still burns calories and helps you gain strength.
5. The Ultimate Spell Your Name Alphabet Workout. Sometimes it’s fun to make your own workout and not have to follow a structured plan. If you’re looking for a cross training workout that puts you in charge of length and intensity, try this Spell Your Name Alphabet Workout.
6. 20 Minute Tabata Core Challenge for Runners. Your core is the central area of strength for your entire body. A strong core can help improve your posture, increase your metabolism, and even improve your running form.
7. Full Body 30 Minute At Home HIIT Workout. There’s hardly anything better than the satisfaction you feel after a tough, sweaty workout. If you’re looking for a cardio workout that won’t involve heading to the gym, this Full Body 30 Minute HIIT Workout might be just the right fit.
8. Lucky 7 Workout for a Full Body Burn. It’s easy to get stuck in a workout rut that can feel boring and redundant. This Lucky 7s Workout mixes things up with a fun theme: 7s.
9. Stability Ball Workout for Full Body Strength. Strength training is an essential part of any runner’s training plan, and this Stability Ball Workout takes strength training to the next level.
10. 30 Minute Full Body Strengthening Workout. This Full Body Strengthening Workout combines a variety of key strength training exercises for runners into one massive workout.

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10 Innovative Online Training Examples For Awesome

Online

1. Storytelling. If you need to provide online training around a moral or emotive subject matter, using stories could be just the thing. People connect with and remember stories, which is why they’re a tried and tested learning approach.
2. Branching scenario. When it comes to online learning experiences, branching can be a great way to put learners in the driving seat, and increase engagement.
3. Reflective learning. Learning through reflection helps your audience mentally prepare for ‘real world’ interactions, and helps challenge their existing perceptions.
4. Step-by-step process breakdown. Compliance processes are some of the most business critical pieces of training you’ll create. It’s crucial that you strike a balance between sharing the necessary level of detail while making sure it’s as simple to digest as possible.
5. Scrolling ‘what, why, how’ page. When you’re training on a simple and practical process, a scrolling page that focuses on what learners need to do, why they need to do it and how to go about it cuts straight to the core information.
6. Digestible ebooks. If you’re looking to turn that text-heavy PDF policy document, employee handbook or other resource material into something that’s easy to digest and engaging, then an online ebook could be your golden ticket.
7. Robust assessments. Assessments are often critical, especially where compliance is concerned. But how do you make sure they test your learners thoroughly enough?
8. Video-driven story. Video dramas are an undeniably powerful way of engaging and immersing learners. The high-impact nature grabs attention, but a powerful storyline and relatable characters is what’s needed to bring content to life.
9. Audio-based scenario with game elements. This audio-based scenario includes some game-like elements to bring a competitive feel to the online training.
10. Gamified quiz. Gamification is a great way to create a sense of play while putting learners to the test. Using points and badges to collect is a great way to tap into the learner’s competitive side, motivating them to draw out their knowledge and get that high score.

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10 Great Cross Training Exercises For Runners Runkeeper

Calories

1. Biking. Cycling is a great way to give your leg muscles an aerobic workout without the impact that comes with running. Calories burned: 400-740 per hour at a moderate speed.
2. Hiking. Not only will a hike mix it up, but it can help improve your cardio fitness and muscle strength. Calories burned: 450-600 per hour.
3. Weight Training. Lifting weights helps you target the muscles that you don’t use while running, and can actually help improve your “running economy.” Calories burned: varies greatly depending on the weights used.
4. Swimming. Swimming engages your core and helps work your upper body, all while giving your joints a rest. Calories burned: 400-550 per hour.
5. Yoga. Yoga helps your flexibility, gives you a mental break, and allows you to stretch your muscles that might be tight from running. Calories burned: 175-350 calories per hour.
6. Elliptical. Using the elliptical is a great option for low-impact aerobic activity. Plus, elliptical machines engage both the upper and lower body, something that running does not do.
7. Walking. Walking uses the same muscle groups as running, but at a lower intensity that will help in active recovery. Make it social by inviting a friend or family member to take a walk with you.
8. Zumba. An exciting aerobic activity, Zumba helps strengthen some of the muscle groups that you use while running — specifically your hip-stabilizers and calves.
9. Rollerblading. Not only is rollerblading fun, it is a great way to build endurance and tone your muscles! Calories burned: 300-700 calories per hour.
10. Kayaking. While it’s not considered a high-intensity activity, kayaking offers a time for your legs to take a break and gives you an opportunity to engage your upper body.

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