Just because you are a great
runner does not mean you’re
ready for prolonged exercise
in another sport. Approach
new activities with caution. Whether
ascending and descending Trump Tower
or cross country skiing for 2 hours, you
should temper your entry into new
activities as those sports may leave you
too sore to complete other aspects of
your program. When you try a new
adventure, limit your first effort to
no more than 20 minutes. These are
alternative workouts, which means you’ll be
taking running off your plate, and you’ll need to
2-minute intervals, increasing the density and
be confident that your performance will benefit
duration of the intervals gradually over time.
from the cross training program.
from the fun. Cross training is meant not only to
Most importantly, don’t overwork the
Avoid activities that might aggravate
recover or to prevent injury but also to enhance
cross-training component of your program.
running injuries. For example, runners with
our performance. The efforts you strive to put
Fatigue is a sign that your body needs rest, not
plantar fasciitis or lower-back stiffness often
into your cross training regiment will indeed
extra work. Remember that the whole idea
don’t respond well to long-distance walking
aid you in attaining goals, staying healthy and
behind cross training is to keep your fitness and
or court sports. Match the duration of your
minimizing injuries.
interest in running high over the long term, not
alternative workouts to the length of your usual to leave your body drastically depleted.
running sessions. Vary your perceived exertion
Wayne Spaulding is a 20-year veteran coach
The allure of triathlon is its diversity of
during alternative workouts. For example, if
and triathlete. He is a Level II USAT certified
challenges, its rewards of accomplishment
you usually run 45 minutes a day, make your
coach who lives, races and coaches in Northern
and the unique nature of how we each bond
snowshoe workouts last for 45 minutes. Within
California. He can be reached at wspaulding@
to it with heart and soul. Being injured or not
the 45 minutes, throw in a couple of tough
sportsbasement.com.
performing to our expectations takes away
Finish top 33% of your age group at a regional championship or top
10% in any USAT sanctioned race and you’re qualified. But that’s
not the only way. For more information on qualification, visit
usatriathlon.org, key words: Age Group Qualification.
Any race can call you a champion. Only our race crowns a
National Champion.
USATTriWinter10pgs3-51.indd 45 12/9/09 12:40:14 PM
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